Caffeine and Your Body

Hello All!

Like many of you, I am an on-the-go type person. My days are usually full and long, and when I go home, I try to work on accomplishing some personal goals. Throughout the week, I don't usually have time to rest until I'm in bed. With all that I do, I've found that I have been needing an extra boost to help me jump start my day, and sometimes my late afternoons too.

I enjoy coffee every so often, but I wouldn't say that I am a habitual coffee drinker. However, when I drink coffee, I do experience the amazing benefits of having that 95 mg caffeine boost (there are 95 mg of caffeine in a cup of coffee). At the same time, I've experienced many of the negative side-effects of caffeine in my body, but before I get into that, here is some data from an article I found on the FDA.gov site about our society's caffeine intake:

• Caffeine occurs naturally in more than 60 plants including coffee beans, tea leaves, kola nuts used to flavor soft drink colas, and cacao pods used to make chocolate products.
• Ninety percent of people in the world use caffeine in one form or another. 
• In the U.S., 80 percent of adults consume caffeine every day the average adult has an intake of 200 mg per day, the amount in two 5-ounce cups of coffee or four sodas. 
• A study of 7th, 8th, and 9th grade students in Ohio found that students took in an average of 53 mg of caffeine per day, but almost one in five students took in more than 100 mg of caffeine each day.

These are some of the side-effects you may experience with caffeine in-take. I would also take into consideration how your age, weight, heart condition, and general health will interact with these symptoms:

• After drinking caffeine, it usually reaches its peak level in your blood within one hour and stays there for four to six hours
• Make you jittery and shaky 
• Make it hard to fall asleep, stay asleep, or get a good night’s sleep 
• Make your heart beat faster
• Cause an uneven heart rhythm 
• Raise your blood pressure 
• Cause headaches, nervousness, and/or dizziness
•  Make you dehydrated (dried out) especially after a workout Make you dependent on it so you need to take more of it

From: http://www.fda.gov/downloads/UCM200805.pdf

I myself I have experienced the jitters, difficulty falling asleep, and nervousness from taking in too much caffeine. I would also note that in my personal experience, I’ve noticed that consuming caffeine products, tea and coffee, suppress my appetite fully and really heighten my ability to concentrate. In one of my previous articles, 3 Ways to Know What Foods Are Good For You, I stressed the importance of eating the foods that work with your body.

In taking my own advice, I would say that I will be drinking coffee in moderation, perhaps even less often than that. When I do purchase coffee, I will be researching an organic coffee that has been manufactured with care.

I haven’t found any information that would cause me to limit my tea intake, other than its impact on iron absorption, but that can be balanced by taking in more vitamin C. Furthermore, there are many caffeine-free tea options out there.

I am on the search for some natural, friendly picker-uppers. I came across this great article on fitday.com called “5 caffeine substitution ideas” that sound really great.

1.   Ginkgo Biloba "This is an herbal extract from the nut of the tree with the same name. It has been used for centuries in Chinese medicine and works as a vasodilator, which increases of blood flow, particularly to the brain and extremities. People have reported better focus, wellbeing and even creativity when taking this herb. Ginkgo Biloba is also used to treat asthma and circulatory diseases."

Photo Credit

Photo Credit

 Photo Credit

2. Ginseng "is an extract derived from the ginseng root. It grows in many parts of the world and varies in potency. Also used since ancient times, ginseng is beneficial for increased blood flow, and like coffee, has a stimulating effect. It's been shown to reduce depression and stress." 

The Vitamins and Supplements Lifestyle Guide on WebMD.com provides more great information on the benefits of Ginseng:

Some studies have found that ginseng may boost the immune system. There is some evidence that one particular type of American ginseng extract might decrease the number and severity of colds in adults.
 Several studies in people have also shown that ginseng may lower blood sugar levels.
 There is some early evidence that ginseng might temporarily -- and modestly -- improve concentration and learning. In some studies of mental performance, ginseng has been combined with ginkgo. While these studies are intriguing, many experts feel that we need more evidence.
 Ginseng has also been studied as a way to improve mood and boost endurance as well as treat cancer, heart disease, fatigue, erectile dysfunction, hepatitis C, high blood pressure, menopausal symptoms, and other conditions. While some of these uses are promising, the evidence isn’t conclusive. (From: http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-ginseng) 

Ginseng Plant Photo Credit

Photo Credit

Photo Credit

3. Ice Cold Water and a B12 "Ice cold water first thing in the morning can shock your system into a metabolic furnace that kicks into gear to warm the water put into your system. Combined with vitamin B12, this is an excellent way to jump start your engine." When I started taking B12, I immediately noticed the an extreme difference in my mental clarity and focus.  "It also plays a role in melatonin production (a hormone that regulates healthy sleep cycles). B12 can help depression, asthma and the formation of red blood cells. The best way to take B12 is sublingually (under the tongue)." B12 can also be found in fortified soy milk, tofu. and cereals. If you are vegan, eggs and healthy dairy products are great sources of B12. If you consume meat products, beef and fish also have B12. 

Photo Credit

4. Teeccino and Cafix "These are two caffeine substitutes often found in health food stores. They are primarily made from grains, figs, chicory and beetroot. These products have had great success in mimicking the familiar taste of coffee, without any caffeine or acidity whatsoever. Like anything, there would be an adjustment period, but most people trying to kick the caffeine addiction give these two products high marks." I would say that aside from its ability to mimic coffee, this option is composed of several highly nutritious foods. 

 Photo Credit

 Photo Credit

5. Stretch and Eat an Apple "Stretching upon rising catapults oxygen metabolism in the blood, sending oxygen rich cells to the muscles and the brain, which sparks an alert and focused body. Combine this with a fresh apple and you can boost your system into a similar caffeine wakefulness. The act of chewing an apple opens up neural and muscle pathways, and the fructose sparks the metabolism into energy production." If you have some time, I would suggest doing a couple quick yoga moves to stretch and get some blood flowing.

I would also add that water and exercise are excellent ways to balance our energy systems.

(From: 5 Caffeine Substitution Ideas) 

If you are going through caffeine withdrawal, these substitutes will take a while to work. Your body needs time to readjust to the changes you are making.