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Can Caffeine Make Anxiety Worse? The 4 Worst Foods for Your Anxiety

by alexxlab

What foods can make your anxiety worse? Learn about the 4 worst foods that can trigger anxiety and what to eat instead.

Alcohol: The Double-Edged Sword

Believe it or not, the beverage often used to quell social anxiety is actually making it worse. “Although it may seem like it calms your nerves, alcohol can have a negative impact on hydration and sleep, both of which can trigger anxiety symptoms when suppressed,” says Erin Palinski-Wade, RD, CDE, author of “Belly Fat for Dummies.” Alcohol changes levels of serotonin and the neurotransmitters in the brain, which makes anxiety worse. And when the alcohol wears off, you may feel even more anxious.

Drinking in moderation — about 1 drink per day for women and 2 drinks per day for men — is typically safe, as long as your doctor gives you the OK. Try Instead: There’s no real substitute for alcohol. If you like the flavor but don’t need the side effects, consider nonalcoholic beer. Drinks that feel special, like mocktails or sparkling water with fancy bitters, can also be good replacements in social situations.

Caffeine: The Double-Edged Sword of Energy

According to the National Coffee Association, 62 percent of Americans drink coffee on a daily basis, and the average amount per day is slightly over 3 cups per coffee-drinker. But our favorite morning ritual might actually be doing more harm than good when it comes to anxiety.

“High levels of caffeine can not only increase anxiety and nervousness, but also decrease the production of the feel-good chemical serotonin in the body, causing a depressed mood,” explains Palinski-Wade. Typically, caffeine is safe in low doses. But high doses can cause unpleasant effects, namely anxiety and nervousness. The Food and Drug Administration (FDA) reports that the average adult can generally consume up to 400 milligrams (mg) of caffeine daily without dangerous or negative effects.

A 2015 study found that many adults and adolescents who consumed more than 400 mg of caffeine per day reported anxiety and mood disorders. In Starbucks terms, a large (“grande”) containing medium roast coffee contains about 310 mg of caffeine.

Also keep in mind that many products have caffeine, including tea, chocolate, and certain headache medications, and can contribute to anxious feelings. Try Instead: Herbal teas, such as peppermint, lavender, or lemon balm tea, are refreshing hot drinks with soothing effects.

Sugar: The Rollercoaster Ride

There’s no way to avoid sugar 100 percent of the time, as it naturally occurs in many of the foods we love to eat, like fruit.

But added sugar is a contributor to overall anxiety. “Added sugars cause your blood sugar to go on a rollercoaster ride of spikes and crashes, and with it, your energy also goes up and down,” says Palinski-Wade. “When blood sugar crashes, your mood sours and anxiety levels can spike.”

The body releases insulin to help absorb the excess glucose and stabilize blood sugar levels, but a sugar rush makes the body work too hard to get back to normal, causing the highs and lows.

Consuming large amounts of processed sugar can trigger feelings of worry, irritability, and sadness. Foods that fall into the added sugar category that you should consider avoiding or minimizing don’t all look like desserts. Condiments like ketchup, certain salad dressings, pasta sauces, and breakfast cereal can all contain high levels of added sugar.

Try Instead: Luckily, you don’t have to deny your sweet tooth if you give up processed sugar. Stevia, erythritol, and Yacon syrup are natural substitutes for sugar. Fill up your plate with fruits and naturally sweet vegetables, like sweet potatoes.

Refined Carbs: The Anxiety Culprits

Refined carbohydrates have been associated with increased risk of serious health conditions like diabetes, heart disease, and obesity. Refined carbohydrates are foods that have been stripped of much of their fiber and micronutrients. It appears that anxiety is being added to the list of health issues that may be associated with consumption of refined carbohydrates.

One 2019 study found that refined grains consumption was related to both anxiety and depression in women. Another study from 2018 found that mice fed a diet high in refined carbs became obese and then developed anxiety-like behaviors.

Foods that contain refined carbs include white bread, pasta, crackers, and pastries. These types of foods can cause blood sugar spikes and crashes, similar to the effects of added sugar, which can contribute to anxiety.

Try Instead: Choose whole grains like quinoa, brown rice, and whole wheat bread instead of refined carbs. These complex carbs digest more slowly, helping to stabilize blood sugar levels and minimize anxiety-provoking blood sugar fluctuations.

What to Eat Instead

If you’re struggling with anxiety, it’s important to be mindful of your diet and make changes to support your mental health. In addition to limiting or avoiding the foods mentioned above, try incorporating more of these anxiety-reducing foods into your meals and snacks:

  • Fatty fish like salmon, mackerel, and sardines (rich in omega-3s)
  • Nuts and seeds (good source of magnesium)
  • Leafy greens (high in folate)
  • Probiotics (support gut-brain connection)
  • Avocados (contain healthy fats and B vitamins)
  • Chamomile tea (has anti-anxiety effects)

Remember, addressing anxiety requires a multi-faceted approach. In addition to making dietary changes, it’s important to engage in stress-reducing activities like exercise, meditation, and counseling. With the right strategies, you can take control of your anxiety and improve your overall well-being.

Can Supplements Help With Anxiety?

In addition to dietary changes, some people find that certain supplements can help manage anxiety. Some of the most well-researched anxiety-reducing supplements include:

  1. Magnesium: This mineral plays a key role in the body’s stress response and can help reduce anxiety symptoms.
  2. Omega-3 fatty acids: Found in fish oil, omega-3s have been shown to have anti-anxiety effects.
  3. Chamomile: The active compounds in chamomile have been found to have a calming effect on the nervous system.
  4. Ashwagandha: This herb is an adaptogen, meaning it can help the body better cope with stress and anxiety.
  5. L-theanine: An amino acid found in green tea, L-theanine can promote relaxation without drowsiness.

It’s important to talk to your healthcare provider before starting any new supplements, as they can interact with medications or underlying conditions. They can help you determine the right dosage and ensure the supplements are safe and appropriate for your individual needs.

The Bottom Line

Anxiety is a complex condition that can be influenced by a variety of factors, including diet. By being mindful of the foods that can trigger or exacerbate anxiety, and making strategic dietary changes, you can take an important step in managing your anxiety symptoms.

Remember, there is no one-size-fits-all solution when it comes to anxiety. What works for one person may not work for another. It’s important to experiment and find the right combination of dietary changes, lifestyle adjustments, and potentially supplements that work best for you. With patience and persistence, you can find relief from anxiety and improve your overall well-being.

The 4 Worst Foods for Your Anxiety

Beverages like alcohol or coffee can make anxiety worse, but typically when consumed in larger amounts. Having an occasional drink or a daily cup of coffee shouldn’t have a negative effect.

Roughly 40 million Americans have an anxiety disorder. If you live with chronic stress or anxiety, you might spend much of your daily life managing it with tools like therapy, mindfulness, exercise, and anti-anxiety medication.

But did you know that anxiety may be triggered by certain foods we put in our bodies?

This isn’t to say that these tools and approaches aren’t necessary for tackling anxiety — they’re often healthy options for any person’s lifestyle.

But if anxiety is still impacting your life, it might be worth it to consider what’s on your plate.

Read on for four foods that may trigger your anxiety and suggestions for what to eat instead.

Believe it or not, the beverage often used to quell social anxiety is actually making it worse.

“Although it may seem like it calms your nerves, alcohol can have a negative impact on hydration and sleep, both of which can trigger anxiety symptoms when suppressed,” says Erin Palinski-Wade, RD, CDE, author of “Belly Fat for Dummies.”

Alcohol changes levels of serotonin and the neurotransmitters in the brain, which makes anxiety worse. And when the alcohol wears off, you may feel even more anxious.

Drinking in moderation — about 1 drink per day for women and 2 drinks per day for men — is typically safe, as long as your doctor gives you the OK.

Try Instead: There’s no real substitute for alcohol. If you like the flavor but don’t need the side effects, consider nonalcoholic beer. Drinks that feel special, like mocktails or sparkling water with fancy bitters, can also be good replacements in social situations.

According to the National Coffee Association, 62 percent of Americans drink coffee on a daily basis, and the average amount per day is slightly over 3 cups per coffee-drinker. But our favorite morning ritual might actually be doing more harm than good when it comes to anxiety.

“High levels of caffeine can not only increase anxiety and nervousness, but also decrease the production of the feel-good chemical serotonin in the body, causing a depressed mood,” explains Palinski-Wade.

Typically, caffeine is safe in low doses. But high doses can cause unpleasant effects, namely anxiety and nervousness. The Food and Drug Administration (FDA) reports that the average adult can generally consume up to 400 milligrams (mg) of caffeine daily without dangerous or negative effects.

A 2015 study found that many adults and adolescents who consumed more than 400 mg of caffeine per day reported anxiety and mood disorders. In Starbucks terms, a large (“grande”) containing medium roast coffee contains about 310 mg of caffeine.

Also keep in mind that many products have caffeine, including tea, chocolate, and certain headache medications, and can contribute to anxious feelings.

Try Instead: Herbal teas, such as peppermint, lavender, or lemon balm tea, are refreshing hot drinks with soothing effects.

There’s no way to avoid sugar 100 percent of the time, as it naturally occurs in many of the foods we love to eat, like fruit.

But added sugar is a contributor to overall anxiety.

“Added sugars cause your blood sugar to go on a rollercoaster ride of spikes and crashes, and with it, your energy also goes up and down,” says Palinski-Wade. “When blood sugar crashes, your mood sours and anxiety levels can spike.”

The body releases insulin to help absorb the excess glucose and stabilize blood sugar levels, but a sugar rush makes the body work too hard to get back to normal, causing the highs and lows.

Consuming large amounts of processed sugar can trigger feelings of worry, irritability, and sadness.

Foods that fall into the added sugar category that you should consider avoiding or minimizing don’t all look like desserts. Condiments like ketchup, certain salad dressings, pasta sauces, and breakfast cereal can all contain high levels of added sugar.

Try Instead: Luckily, you don’t have to deny your sweet tooth if you give up processed sugar. Stevia, erythritol, and Yacon syrup are natural substitutes for sugar. Fill up your plate with fruits and naturally sweet vegetables, like sweet potatoes.

Refined carbohydrates have been associated with increased risk of serious health conditions like diabetes, heart disease, and obesity. Refined carbohydrates are foods that have been stripped of much of their fiber and micronutrients.

It appears that anxiety is being added to the list of health issues that may be associated with consumption of refined carbohydrates.

One 2019 study found that refined grains consumption was related to both anxiety and depression in women. Another study from 2018 found that mice fed a diet high in refined carbs became obese and then developed anxiety and depressive-like behaviors when exposed to stress.

Refined sugars and refined grains are the two main types of refined carbs. Refined grains have been milled to remove the fibrous parts, such as the bran and germ, which also removes many of the nutrients. Three common examples of refined carbs are:

  • white flour
  • white rice
  • white bread

Refined sugars come from plants such as sugar cane, sugar beets, and the agave succulent. They’ve been processed to extract their sugar. These refined sugars are different from the natural sugars that are found in fruit and dairy products. Common refined sugars include:

  • sucrose (table sugar)
  • high fructose corn syrup
  • agave syrup

Refined carbs are found in many modern foods, including:

  • white bread
  • white rice
  • pastries
  • sodas
  • pasta
  • breakfast cereals
  • processed snacks and meals

Try Instead: Try cereals and breads made of whole or sprouted wheat. Even some whole high-carb grains can be very healthy. If you’re living gluten-free, try breads or pasta made of brown rice, oats, or quinoa.

Between 5 and 8 percent of children and 3 and 4 percent of adults in the United States have food allergies.

Young people with food allergies and sensitivities are at much higher risk for developing anxiety disorders. In one study of young people between 10 and 16 years old, those with food allergies were more likely to have symptoms of separation anxiety, generalized anxiety, and anorexia.

This may be especially true in families in underserved communities. In one study of children from such communities, those with food allergies had increased symptoms of both social anxiety and anxiety overall.

The lead researcher of the study pointed out that food allergies can be expensive, involving food shopping, meal preparation, and the cost of epinephrine auto-injectors, which expire annually. They suggested that these demands might cause anxiety for those with few financial resources.

Adults can be affected, too. One study showed that parents of children with food allergies reported significantly higher levels of stress, anxiety, and depression, compared to parents of children with no food allergy.

Anxiety can result from long-term exposure to a perceived threat. If you have food allergies, you may face the very real threat of severe reactions to food every time you eat.

Minor worry may help keep you alert: You read labels, check ingredients when eating out, and always carry your epinephrine. But continual worry over food allergies can get out of control. If it does, anxiety can be managed with the right supports, including:

  • education
  • nutritional guidance
  • counseling
  • support groups
  • medication

If you or your child needs help, don’t hesitate to contact a medical professional for testing and diagnosis. They’ll make sure you get help in developing menu plans that consider any related fears.

The Anxiety and Depression Association of America is a good place to start for resources or to find a therapist.

The 4 Worst Foods for Your Anxiety

Beverages like alcohol or coffee can make anxiety worse, but typically when consumed in larger amounts. Having an occasional drink or a daily cup of coffee shouldn’t have a negative effect.

Roughly 40 million Americans have an anxiety disorder. If you live with chronic stress or anxiety, you might spend much of your daily life managing it with tools like therapy, mindfulness, exercise, and anti-anxiety medication.

But did you know that anxiety may be triggered by certain foods we put in our bodies?

This isn’t to say that these tools and approaches aren’t necessary for tackling anxiety — they’re often healthy options for any person’s lifestyle.

But if anxiety is still impacting your life, it might be worth it to consider what’s on your plate.

Read on for four foods that may trigger your anxiety and suggestions for what to eat instead.

Believe it or not, the beverage often used to quell social anxiety is actually making it worse.

“Although it may seem like it calms your nerves, alcohol can have a negative impact on hydration and sleep, both of which can trigger anxiety symptoms when suppressed,” says Erin Palinski-Wade, RD, CDE, author of “Belly Fat for Dummies.”

Alcohol changes levels of serotonin and the neurotransmitters in the brain, which makes anxiety worse. And when the alcohol wears off, you may feel even more anxious.

Drinking in moderation — about 1 drink per day for women and 2 drinks per day for men — is typically safe, as long as your doctor gives you the OK.

Try Instead: There’s no real substitute for alcohol. If you like the flavor but don’t need the side effects, consider nonalcoholic beer. Drinks that feel special, like mocktails or sparkling water with fancy bitters, can also be good replacements in social situations.

According to the National Coffee Association, 62 percent of Americans drink coffee on a daily basis, and the average amount per day is slightly over 3 cups per coffee-drinker. But our favorite morning ritual might actually be doing more harm than good when it comes to anxiety.

“High levels of caffeine can not only increase anxiety and nervousness, but also decrease the production of the feel-good chemical serotonin in the body, causing a depressed mood,” explains Palinski-Wade.

Typically, caffeine is safe in low doses. But high doses can cause unpleasant effects, namely anxiety and nervousness. The Food and Drug Administration (FDA) reports that the average adult can generally consume up to 400 milligrams (mg) of caffeine daily without dangerous or negative effects.

A 2015 study found that many adults and adolescents who consumed more than 400 mg of caffeine per day reported anxiety and mood disorders. In Starbucks terms, a large (“grande”) containing medium roast coffee contains about 310 mg of caffeine.

Also keep in mind that many products have caffeine, including tea, chocolate, and certain headache medications, and can contribute to anxious feelings.

Try Instead: Herbal teas, such as peppermint, lavender, or lemon balm tea, are refreshing hot drinks with soothing effects.

There’s no way to avoid sugar 100 percent of the time, as it naturally occurs in many of the foods we love to eat, like fruit.

But added sugar is a contributor to overall anxiety.

“Added sugars cause your blood sugar to go on a rollercoaster ride of spikes and crashes, and with it, your energy also goes up and down,” says Palinski-Wade. “When blood sugar crashes, your mood sours and anxiety levels can spike.”

The body releases insulin to help absorb the excess glucose and stabilize blood sugar levels, but a sugar rush makes the body work too hard to get back to normal, causing the highs and lows.

Consuming large amounts of processed sugar can trigger feelings of worry, irritability, and sadness.

Foods that fall into the added sugar category that you should consider avoiding or minimizing don’t all look like desserts. Condiments like ketchup, certain salad dressings, pasta sauces, and breakfast cereal can all contain high levels of added sugar.

Try Instead: Luckily, you don’t have to deny your sweet tooth if you give up processed sugar. Stevia, erythritol, and Yacon syrup are natural substitutes for sugar. Fill up your plate with fruits and naturally sweet vegetables, like sweet potatoes.

Refined carbohydrates have been associated with increased risk of serious health conditions like diabetes, heart disease, and obesity. Refined carbohydrates are foods that have been stripped of much of their fiber and micronutrients.

It appears that anxiety is being added to the list of health issues that may be associated with consumption of refined carbohydrates.

One 2019 study found that refined grains consumption was related to both anxiety and depression in women. Another study from 2018 found that mice fed a diet high in refined carbs became obese and then developed anxiety and depressive-like behaviors when exposed to stress.

Refined sugars and refined grains are the two main types of refined carbs. Refined grains have been milled to remove the fibrous parts, such as the bran and germ, which also removes many of the nutrients. Three common examples of refined carbs are:

  • white flour
  • white rice
  • white bread

Refined sugars come from plants such as sugar cane, sugar beets, and the agave succulent. They’ve been processed to extract their sugar. These refined sugars are different from the natural sugars that are found in fruit and dairy products. Common refined sugars include:

  • sucrose (table sugar)
  • high fructose corn syrup
  • agave syrup

Refined carbs are found in many modern foods, including:

  • white bread
  • white rice
  • pastries
  • sodas
  • pasta
  • breakfast cereals
  • processed snacks and meals

Try Instead: Try cereals and breads made of whole or sprouted wheat. Even some whole high-carb grains can be very healthy. If you’re living gluten-free, try breads or pasta made of brown rice, oats, or quinoa.

Between 5 and 8 percent of children and 3 and 4 percent of adults in the United States have food allergies.

Young people with food allergies and sensitivities are at much higher risk for developing anxiety disorders. In one study of young people between 10 and 16 years old, those with food allergies were more likely to have symptoms of separation anxiety, generalized anxiety, and anorexia.

This may be especially true in families in underserved communities. In one study of children from such communities, those with food allergies had increased symptoms of both social anxiety and anxiety overall.

The lead researcher of the study pointed out that food allergies can be expensive, involving food shopping, meal preparation, and the cost of epinephrine auto-injectors, which expire annually. They suggested that these demands might cause anxiety for those with few financial resources.

Adults can be affected, too. One study showed that parents of children with food allergies reported significantly higher levels of stress, anxiety, and depression, compared to parents of children with no food allergy.

Anxiety can result from long-term exposure to a perceived threat. If you have food allergies, you may face the very real threat of severe reactions to food every time you eat.

Minor worry may help keep you alert: You read labels, check ingredients when eating out, and always carry your epinephrine. But continual worry over food allergies can get out of control. If it does, anxiety can be managed with the right supports, including:

  • education
  • nutritional guidance
  • counseling
  • support groups
  • medication

If you or your child needs help, don’t hesitate to contact a medical professional for testing and diagnosis. They’ll make sure you get help in developing menu plans that consider any related fears.

The Anxiety and Depression Association of America is a good place to start for resources or to find a therapist.

Fighting stress: what foods increase anxiety?

https://sputnik.by/20200514/Boremsya-so-stressom-kakie-produkty-usilivayut-chuvstvo-trevogi-1044677058.html

Fighting stress: what foods increase anxiety?

Dealing with stress: what foods increase anxiety?

In the conditions of self-isolation, everyone managed to feel increased anxiety, which makes one want to eat something tasty. But few people think about the fact that… 05/14/2020, Sputnik Belarus

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descent to no one: career, family, self-development, ecology and, finally, a pandemic – all this affects not only our daily life, but also on the psychological state, causing panic attacks and a breakdown. At such moments, you just want to open the refrigerator or get a box of your favorite sweets to eat your stress. However, not all products can save the current situation, and some can even aggravate. So what foods increase the feeling of anxiety – Sputnik will try to tell.

Sugar

Sweet stimulates the production of the hormone of joy – serotonin. That is why in any stressful situations, the hand reaches for a chocolate bar. Unfortunately, scientists do not recommend seeking solace in desserts, as sugar provokes a sharp jump in blood glucose, followed by an equally sharp decline. This is what makes you feel endlessly tired and depressed.

Test: what is your level of anxiety?

Caffeine

Meeting friends for a cup of cappuccino is not the best way to say goodbye to sadness. The thing is that caffeine increases the heartbeat and has a stimulating effect on the nervous system, and this is not the best option at a time of stress. Instead of coffee, opt for herbal tea, which will calm your nerves a bit.

Alcohol

Experts have proven that any alcohol can change the body’s response to stress. First of all, the level of cortisol, which helps fight anxiety, will decrease, after which the feeling of tension will only increase. You get a vicious circle that proves that stress and alcohol are still incompatible.

See also:

  • Don’t Stress with Croissants: How Does Gluten Affect Anxiety?

  • Good to know: how to combine products correctly?

  • Scientists named the foods without which you become more anxious

Named 3 diseases that cause love for coffee

  • Lifestyle

Coffee is a favorite, but controversial drink. According to numerous studies, it can reduce the risk of some diseases, while increasing the risk of others.

March 11, 20232

Source:
iStockphoto

Over the past few decades, coffee has been one of the most studied beverages. The researchers tried to find evidence of its health benefits, as well as to clarify how it can be harmful and who is strictly contraindicated to join the ranks of coffee lovers.

On the positive note: coffee has indeed been found to contain many useful properties. It can even affect life expectancy – for the better, of course. For example, one 2015 study published in the journal Circulation showed that coffee consumption was associated with an 8-15% reduction in the risk of death on average. But we are talking about moderation here – by this, scientists mean no more than 3-4 cups of coffee per day.

According to Al Jazeera, also the authors of numerous scientific papers have come to the conclusion that coffee drinkers are less likely to get the following diseases:

  1. heart attack, insufficiency,

  2. type 2 diabetes,

  3. Alzheimer’s disease,

  4. Parkinson’s disease,

  5. colon cancer,

  6. cervical cancer,

  7. liver cancer,

  8. cirrhosis of the liver.

Read also

But, unfortunately, not everything is so rosy. With the same success, the love of coffee can backfire on health problems for those who did not have them before. A number of studies have linked coffee drinking to an increased risk of developing these three diseases:

1. Esophageal cancer

In a 2016 report, the World Health Organization stated that drinking hot coffee (above 65 degrees) may increase the risk of cancer esophagus. True, this generally applies not only to coffee, but also to other hot liquids. Therefore, experts recommend abandoning drinks that burn the mucous membrane.

2. Cardiovascular disease

Some studies have found an association between drinking large amounts of coffee (much more than 4 cups a day) and heart disease. However, not all of them assessed the impact of cigarettes, which often accompany a cup of coffee and are also among the main risk factors for CVD. Caffeine is also considered a common culprit in high blood pressure, rapid or irregular heart rhythm.

3. Sleep disorders

Too much caffeine can also interfere with the quality and duration of sleep. This side effect of the drink can be mild or severe, including headaches and irregular heartbeats.

Read also

There is an impressive list of health problems for which experts recommend avoiding or at least severely limiting the amount of coffee in your daily diet. This is what people who suffer from:

  • anxiety disorders are advised to do – caffeine can increase anxiety;

  • bipolar disorder – caffeine may worsen symptoms of mania;

  • bleeding disorders – caffeine can slow down blood clotting and aggravate existing disorders;

  • smokers with heart disease – daily coffee consumption does not increase the risk of serious heart and vascular complications, but those who smoke and already have heart disease increase their chance of dying earlier if they drink coffee every day;

  • diabetes mellitus – caffeine can affect blood sugar levels, so it is better to drink coffee with caution if you have diabetes;

  • diarrhea – caffeine, especially in large quantities, increases indigestion;

  • epilepsy – people suffering from seizures should avoid drinking coffee in large doses;

  • glaucoma – coffee increases intraocular pressure, it begins to rise within 30 minutes and lasts at least 90 minutes; if you have glaucoma, drink coffee with caution;

  • heartburn – coffee can increase heartburn and does not go well with a diagnosis of GERD;

  • hypertension – drinking coffee increases blood pressure in people, which is harmful to those who already have high blood pressure;

  • irritable bowel syndrome – caffeine, especially in large quantities, may aggravate diarrhea and other symptoms of irritable bowel syndrome;

  • overactive bladder – caffeine impairs bladder function by increasing the frequency of urination;

  • osteoporosis – coffee provokes an increase in the amount of calcium excreted from the body with urine, which has a bad effect on the condition of the bones, so if you have osteoporosis, you should moderate your love for this aromatic drink;

  • during pregnancy and breastfeeding – drinking large amounts of caffeine during these periods may not be safe.