Reducing caffeine intake. Caffeine Consumption: Benefits, Risks, and Recommended Limits

07.09.202326.06.2023 by alexxlab

How much caffeine is safe to consume daily. What are the potential health benefits of caffeine consumption. When should you consider reducing your caffeine intake. What are the symptoms of caffeine withdrawal.

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The Prevalence and Sources of Caffeine in American Diets

Caffeine is a ubiquitous component of the American diet, with an estimated 90% of the US population consuming it regularly. This psychoactive substance is found in various forms, including coffee, tea, energy drinks, soft drinks, chocolate, and even some medications. Its widespread use is attributed to its stimulant properties, which can enhance alertness, improve mood, and boost cognitive function.

Common sources of caffeine include:

Coffee (brewed, espresso, instant)
Tea (black, green, white)
Energy drinks
Soft drinks
Chocolate (dark chocolate contains more caffeine than milk chocolate)
Some pain medications

Understanding Caffeine’s Effects on the Body

Caffeine acts as a central nervous system stimulant, producing a range of effects on the body. These effects can vary depending on individual tolerance, body size, and genetic factors that influence caffeine metabolism.

Positive Effects of Caffeine

Research has revealed several potential benefits associated with moderate caffeine consumption:

Improved alertness and concentration
Enhanced mood
Increased memory function
Improved athletic performance
Potential protective effects against Parkinson’s disease
Beneficial effects on liver health

Potential Negative Effects of Excessive Caffeine Intake

While caffeine can offer numerous benefits, consuming too much can lead to adverse effects:

Insomnia or sleep disturbances
Increased anxiety and restlessness
Rapid heart rate
Digestive issues
Headaches
Dehydration

Recommended Caffeine Intake: How Much is Safe?

A comprehensive systematic review of nearly 400 studies has provided insights into safe caffeine consumption levels for different population groups.

For Healthy Adults

The review concluded that healthy adults can safely consume up to 400 milligrams of caffeine daily. This is equivalent to approximately four 8-ounce cups of brewed coffee, though the exact caffeine content can vary depending on the brewing method and bean type.

For Pregnant Women

Healthy pregnant women can consume up to 300 milligrams of caffeine daily without significant adverse reproductive or developmental effects. However, it’s worth noting that the American College of Obstetricians and Gynecologists recommends a more conservative limit of 200 milligrams per day for pregnant women.

For Children and Adolescents

The review suggests that children and adolescents should not exceed an intake of 2.5 milligrams of caffeine per kilogram of body weight per day. For a child weighing 25 kilograms (about 55 pounds), this translates to a daily limit of 62.5 milligrams of caffeine.

Is caffeine safe for children? While small amounts may not be harmful, it’s generally recommended to limit or avoid caffeine intake in children due to potential effects on sleep, anxiety, and overall health.

Factors Affecting Individual Caffeine Tolerance

Caffeine’s effects can vary significantly from person to person due to several factors:

Body size: Larger individuals may be able to tolerate more caffeine
Genetic differences: Some people metabolize caffeine more quickly than others
Pregnancy: Slows caffeine metabolism in the body
Oral contraceptives: Can also slow caffeine metabolism
Regular consumption: May lead to increased tolerance over time

How can you determine your personal caffeine tolerance? Pay attention to how your body responds to different amounts of caffeine. If you experience negative effects like jitters, anxiety, or sleep disturbances, you may need to reduce your intake.

Signs You May Need to Cut Back on Caffeine

While caffeine can be enjoyed safely by most people, there are situations where reducing intake might be beneficial:

Experiencing anxiety or restlessness
Having difficulty sleeping or staying asleep
Noticing an increased heart rate or palpitations
Suffering from frequent headaches
Feeling dependent on caffeine to function normally
Experiencing digestive issues

Are you consuming too much caffeine? If you’re experiencing any of these symptoms regularly, it might be time to evaluate your caffeine intake and consider cutting back.

The Challenges of Caffeine Reduction: Understanding Withdrawal

For regular caffeine consumers, reducing intake can lead to withdrawal symptoms. These symptoms typically begin 12-24 hours after the last caffeine consumption and can last for several days.

Common Caffeine Withdrawal Symptoms

Severe headaches
Fatigue and drowsiness
Difficulty concentrating
Irritability
Depressed mood
Muscle pain or stiffness
Nausea

How long do caffeine withdrawal symptoms last? While individual experiences may vary, most people find that symptoms peak within the first 2-3 days and gradually subside over a week or two.

Strategies for Reducing Caffeine Intake

If you’ve decided to cut back on caffeine, consider these strategies to make the process smoother:

Gradual reduction: Slowly decrease your caffeine intake over several weeks to minimize withdrawal symptoms
Substitute with decaf: Replace some of your caffeinated beverages with decaffeinated versions
Try herbal teas: Explore caffeine-free herbal teas as alternatives
Stay hydrated: Increase your water intake to help combat fatigue and headaches
Get adequate sleep: Prioritize good sleep habits to naturally boost energy levels
Exercise regularly: Physical activity can help increase alertness and energy
Consider timing: If sleep is an issue, avoid caffeine in the afternoon and evening

What are some caffeine-free energy-boosting alternatives? Consider natural options like a brisk walk, a healthy snack, or a quick power nap to increase alertness without relying on caffeine.

The Role of Caffeine in Health and Disease Prevention

Recent research has shed light on potential health benefits associated with moderate caffeine consumption. While more studies are needed to fully understand these effects, preliminary findings suggest some intriguing possibilities:

Potential Health Benefits of Caffeine

Improved cognitive function: Caffeine may enhance memory, attention, and reaction time
Reduced risk of certain diseases: Some studies suggest a potential protective effect against Parkinson’s disease, type 2 diabetes, and certain liver conditions
Enhanced physical performance: Caffeine can improve endurance and reduce perceived exertion during exercise
Potential neuroprotective effects: Some research indicates that caffeine might have a protective effect against cognitive decline and dementia
Mood elevation: Caffeine consumption has been associated with reduced risk of depression in some studies

Can caffeine consumption impact longevity? While more research is needed, some large-scale studies have found associations between regular coffee consumption and reduced all-cause mortality. However, it’s important to note that these studies often can’t prove causation, and other factors may be involved.

Considerations for Specific Health Conditions

While caffeine can offer health benefits for many, individuals with certain health conditions should exercise caution:

Anxiety disorders: Caffeine can exacerbate symptoms in some individuals
Sleep disorders: Those with insomnia or other sleep issues may need to limit or avoid caffeine
Cardiovascular conditions: Some people with heart problems may be more sensitive to caffeine’s effects
Acid reflux or ulcers: Caffeine can increase acid production, potentially worsening symptoms
Pregnancy: As mentioned earlier, pregnant women are advised to limit caffeine intake

Should individuals with these conditions completely avoid caffeine? Not necessarily. It’s best to consult with a healthcare provider to determine appropriate caffeine consumption based on individual health status and medical history.

Understanding Caffeine Content in Common Beverages and Foods

To better manage caffeine intake, it’s helpful to be aware of the caffeine content in various products. Here’s a general guide to caffeine levels in common sources:

Beverages

Brewed coffee (8 oz): 75-165 mg
Espresso (1 oz): 47-64 mg
Black tea (8 oz): 14-70 mg
Green tea (8 oz): 24-40 mg
Cola (12 oz): 30-40 mg
Energy drinks (8 oz): 70-100 mg

Foods

Dark chocolate (1 oz): 12-30 mg
Milk chocolate (1 oz): 1-15 mg
Chocolate-covered espresso beans (1 oz): 150-175 mg

How does the caffeine content in tea compare to coffee? Generally, a cup of tea contains less caffeine than a cup of coffee, but this can vary depending on the type of tea and brewing method.

The Future of Caffeine Research: Emerging Trends and Questions

As our understanding of caffeine’s effects on the body continues to evolve, several areas of research are gaining attention:

Genetic Influences on Caffeine Metabolism

Researchers are exploring how genetic variations affect individual responses to caffeine. This could lead to more personalized recommendations for caffeine consumption based on genetic profiles.

Caffeine and Brain Health

Ongoing studies are investigating the potential neuroprotective effects of caffeine, particularly in relation to age-related cognitive decline and neurodegenerative diseases.

Caffeine and Gut Health

The relationship between caffeine consumption and the gut microbiome is an emerging area of interest. Some studies suggest that coffee consumption may influence the diversity and composition of gut bacteria.

Caffeine Alternatives

As interest in natural energy boosters grows, researchers are exploring plant-based alternatives to caffeine that may offer similar benefits with fewer side effects.

What new discoveries about caffeine can we expect in the coming years? As research techniques advance and long-term studies mature, we may gain deeper insights into caffeine’s long-term effects on health, its potential therapeutic uses, and how individual differences influence its impact on the body.

Navigating Caffeine Consumption in a Health-Conscious World

As awareness of health and wellness continues to grow, many individuals are reassessing their relationship with caffeine. Here are some considerations for mindful caffeine consumption:

Balancing Benefits and Risks

While caffeine offers potential health benefits, it’s important to weigh these against possible risks, especially for those with specific health conditions or sensitivities.

Quality Over Quantity

Consider focusing on high-quality sources of caffeine, such as freshly brewed coffee or tea, rather than processed energy drinks or sodas that may contain added sugars and artificial ingredients.

Timing Matters

Be mindful of when you consume caffeine. Avoiding it in the late afternoon or evening can help prevent sleep disruptions.

Listen to Your Body

Pay attention to how caffeine affects you personally. If you notice negative effects, consider adjusting your intake or the timing of consumption.

Moderation is Key

Even if you fall within the recommended limits, remember that moderation is often the best approach. Some individuals may find they feel better with lower caffeine intake.

How can you develop a healthy relationship with caffeine? Start by becoming aware of your current consumption patterns, then make intentional choices about when and how much caffeine you consume based on your individual needs and responses.

In conclusion, caffeine remains a complex and fascinating substance with a wide range of effects on human health and performance. While it offers numerous potential benefits when consumed in moderation, it’s important to be aware of individual tolerance levels and potential risks. By staying informed about current research and guidelines, individuals can make educated decisions about their caffeine consumption to optimize their health and well-being.

Caffeine ‘detox’: How and why to cut back on your daily fix

Story highlights

90% of the US population regularly consumes caffeine

Withdrawal may cause severe headaches, difficulty concentrating, and irritability

CNN
—

Are you one of those people who can’t get your day started without a cup of coffee?

Perhaps you need an espresso at work to keep you alert in the late afternoon. Maybe you grab energy drinks when cramming for an exam or late-night work project. Or maybe you have a habit of drinking caffeinated soft drinks.

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Regardless of the form, an estimated 90% of the US population regularly consume caffeine, a stimulant and ingredient that has been enjoyed for thousands of years. It’s not hard to do so, as caffeine is ubiquitous in our food supply, found in beverages, chocolate and pain medications, to name a few.

“Caffeine is the most commonly consumed psychoactive drug,” said Mary M. Sweeney, an instructor who researches caffeine’s effects on individuals in the Department of Psychiatry and Behavioral Sciences at the Johns Hopkins University School of Medicine. “When we consume caffeine, it has positive effects on mood and alertness, and people like these beneficial effects. ”

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Is coffee healthy?

Although we know it can be counted on for a pick-me-up, more and more research is revealing other upsides of caffeine, including improved memory, enhanced athletic performance, beneficial effects on liver health and possible protection against Parkinson’s disease. For some, caffeine may have the unintended consequence of staving off hunger, and it may even make foods seem less sweet, though few professionals would endorse it as a diet aid.

But can there be too much of a good thing when it comes to caffeine? And if so, how much is too much? When might it be wise to cut back on caffeine consumption?

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A recent systematic review involving nearly 400 studies looked at adverse health effects associated with caffeine consumption, including general toxicity, cardiovascular effects, effects on bone and calcium, behavioral effects, and reproductive and developmental effects. The research evaluated caffeine intake from any source and was supported with grants from the American Beverage Association and the National Coffee Association, though neither association participated in any aspect of the review.

The researchers concluded that healthy adults can safely consume up to 400 milligrams of caffeine daily, the amount in about four 8-ounce cups of coffee. (Depending on the source, an 8-ounce cup of brewed coffee can contain 75 to 165 milligrams of caffeine.)

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What that energy drink can do to your body

The review also revealed that healthy pregnant women can consume up to 300 milligrams of caffeine daily, an amount that is “generally not associated with adverse reproductive and developmental effects,” though the American College of Obstetricians and Gynecologists cautions pregnant women to limit caffeine to 200 milligrams daily.

Researchers also recommend that children and adolescents not exceed an intake of 2. 5 milligrams of caffeine per kilogram of body weight per day, though they state that the available literature for these groups was “scant.” For a child weighing 55 pounds, this translates to a daily limit of 62.5 milligrams of caffeine.

Though caffeine recommendations are based on a specific amount of milligrams, the effects can vary from person to person, and different individuals may be able to tolerate different amounts.

“People vary in their tolerance to caffeine,” Sweeney said. “Many people consume caffeine without negative consequences, but for some individuals, either regularly consuming too much caffeine or consuming too much at once can cause distress. ”

An individual’s tolerance to caffeine may depend on body size and how they metabolize caffeine, which can be related to genetic differences. “Some break it down quickly and may be less likely to experience negative effects,” Sweeney said.

Lifestyle factors also affect caffeine metabolism, including pregnancy and the use of oral contraceptives, both of which slow caffeine metabolism in the body, according to Sweeney.

Research shows that most Americans consume less than the daily 400-milligram limit, and stronger effects of too much caffeine are typically seen at much higher doses, according to Sweeney. Still, too much is any amount that leads to gastrointestinal problems, trouble sleeping, nervousness, anxiety, irregular heartbeat or excessive urination, she said. It’s also a red flag if one’s caffeine consumption is causing a meaningful impairment at work or at school.

“Caffeine is so ingrained in our day-to-day habits that we don’t of think of it as a source of a potential problem,” Sweeney said. “It’s not to say everyone will have the same effects, but it’s important to be aware that it has psychoactive effects, and it can interfere with things in ways that we don’t expect.”

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How to wake up at work in the afternoon without coffee

As caffeine can aggravate and accelerate one’s heart rate, it can be a problem for those with an existing heart condition, according to Dr. Vince Bufalino, a spokesman for the American Heart Association and senior vice president and senior medical director of Cardiology-AMG, Advocate Health Care, in Naperville, Illinois. For example, if you have atrial fibrillation (commonly known as irregular heartbeat) or hypertension, he recommends limiting caffeine intake to one to two cups daily, but if you are sensitive to caffeine, you should cut it out completely.

Other research points to the fact that caffeine may become indirectly harmful if its consumption provokes other unhealthy habits, such as when coffee drinking promotes doughnut eating or cigarette smoking, or when energy drink consumption promotes alcohol intake.

For some, the idea of dependency in and of itself, along with its associated symptoms of withdrawal, can be enough of a reason to cut back.

CULVER CITY, CA – SEPTEMBER 08: A cup of Caffè Macchiato is made at The Conservatory Coffee, Tea, and Cocoa, a family owned roasting coffeehouse on September 8, 2010 in Culver City, California. On Wednesday, the price of coffee hit a 13-year high. The price has risen 43 percent since June. (Photo by Kevork Djansezian/Getty Images)

Kevork Djansezian/Getty Images

Health effects of coffee: Where do we stand?

“Withdrawal symptoms can interfere with day-to-day functions and can include severe headaches, difficulty concentrating, irritability, depressed mood or even flu-like symptoms,” Sweeney said. Symptoms of caffeine withdrawal have been observed after discontinuing doses as low as 100 milligrams per day, though in general, the higher your daily dose of caffeine, the greater your severity of withdrawal symptoms, she said.

So whether you think you’re a little too dependent on caffeine or you have a medical or other personal reason to cut back (perhaps you’re planning on becoming pregnant, and that triple shot venti latte will be on the “do not drink” list), here are some tips to help you get started.

1. Keep a caffeine diary. It can inform you of how much caffeine you are consuming, and it may be more or less than what you may think, Sweeney said. This strategy was a helpful intervention for people seeking treatment to reduce their caffeine use in a study conducted by Sweeney and other researchers at Johns Hopkins University. (In the study, which also involved brief counseling, people reduced their caffeine intake from an average of 600 milligrams per day to 50 milligrams during a six-week period.)

2. Know all of the sources of caffeine in your diet. Remember, caffeine is found in coffee, tea, soft drinks, energy drinks and shots, as well as cocoa and chocolate. It’s also present in fortified snack foods, some energy bars (like Clif Bar’s Cool Mint Chocolate and Peanut Toffee Buzz) and even some pain medications, including some forms of Excedrin and Midol. (For a more extensive list of caffeine content from various sources, check the chart from the Center for Science in the Public Interest.)

3. If you drink coffee, gradually cut back on the number of cups per day. “The key recommendation we have suggested to people looking to cut back is to gradually reduce caffeine consumption over a period of days or weeks,” Sweeney said. “If you’re drinking four cups of coffee per day, you may reduce it by one cup per week. You might also substitute one cup with decaf, or blend in some decaf with each cup,” she said.

4. Try coffee alternatives, such as green or black tea. Tea can still give you a boost but has less caffeine than coffee. An 8-ounce cup of black tea contains about 47 milligrams of caffeine, and green tea has about 25 milligrams per cup, compared with 75 to 165 milligrams in an 8-ounce cup of brewed coffee.

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5. Anticipate when caffeine cravings may occur. As part of the counseling component in the Johns Hopkins study, and as part of the unit’s ongoing work, individuals identify situations or moods in which they are most likely to crave caffeine. The unit advises avoiding situations that trigger cravings, especially during the first few weeks of modifying caffeine use, and having a plan for when cravings occur, like taking a five-minute relaxation break involving deep breathing exercises.

Remember to always discuss any major lifestyle or dietary changes with your health care provider first, as changes may affect your mood or medical conditions.

Lisa Drayer is a nutritionist, an author and a CNN health and nutrition contributor.

How to Manage Caffeine Withdrawal

American adults consume an average of 200 mg of caffeine daily (the equivalent of two five-ounce cups of coffee), and many people can tolerate twice that amount with no ill effects.

If you enjoy beverages containing caffeine, you know it’s effective in increasing alertness and reducing fatigue. That’s because it’s a central nervous system stimulant that affects nerve activity in the brain.

If you consume caffeine regularly, you probably also understand that your body has become used to it. And you know that if you cut back on your intake, you’ll experience caffeine withdrawal symptoms.

This article identifies those symptoms and provides recommendations for coping as your body adjusts.

9 Caffeine Withdrawal Symptoms

Cutting your caffeine intake rapidly can affect your body in several ways. Nine of the most common caffeine withdrawal symptoms are:

Headache. This is often the first symptom people notice when reducing their caffeine consumption. Caffeine causes blood vessels in the brain to constrict, slowing blood flow. Experts believe that if you stop consuming it, your blood vessels expand, blood flow accelerates, and the added pressure gives you a caffeine withdrawal headache.
Anxiety. People who abruptly stop consuming caffeine may experience anxiety. It’s thought there are physiological and psychological reasons for this reaction. Anxiety can be particularly intense if your caffeine is accompanied by sugar (as an addition to coffee, in soda, etc.).
Sleepiness. Caffeine provides an energy boost by blocking receptors for a neurotransmitter called adenosine, which makes you drowsy. If you stop consuming caffeine, those receptors are no longer blocked, and you feel the effects of adenosine.
Irritability. Caffeine has a positive impact on energy levels and mood. You may feel grumpy if you cut back or even delay your first cup of the day.
Nausea. Some people experience an upset stomach when they reduce their caffeine consumption.
Tremors. Consuming caffeine can cause tremors in people who aren’t used to it or get more than usual. But it can have the same effect in people who enjoy coffee, soda, or energy drinks regularly and then curtail or stop their consumption.
Trouble concentrating. Caffeine increases excitatory brain chemicals like adrenaline (epinephrine), norepinephrine, and dopamine. Cutting back can make it difficult to focus.
Depressed mood. Caffeine decreases drowsiness and increases alertness and feelings of well-being. Abstaining has the opposite effect, which can leave you sad or depressed.
Low energy. If you rely on caffeine to boost your energy, the lack of it in your system can cause you to feel lethargic.

Tips for Reducing or Avoiding Caffeine Withdrawal Symptoms

People considering reducing their caffeine intake often wonder, “How long does caffeine withdrawal last?” Every person’s experience is unique, but symptoms generally begin between 12 and 24 hours after the reduction and can last up to nine days.

Consequently, it’s helpful to know how to lessen or prevent them. These actions can help:

Reduce your intake slowly. Allowing your body to adapt to a gradual change can minimize the intensity of your symptoms. For example, some coffee drinkers will start by mixing caffeinated and decaffeinated coffee.
Stay hydrated. Dehydration can cause headaches and fatigue, so it’s essential to drink plenty of water as you cut back on caffeine.
Bump up your energy level in other ways. You can combat low energy by eating nutrient-dense foods and getting regular exercise.
Practice stress-reduction techniques. Reducing your caffeine intake can be stressful. Deep breathing, prayer, meditation, and other relaxation techniques can counteract stress.
Get adequate sleep. Being well-rested in the morning increases your energy level and decreases daytime drowsiness.
Take pain relievers as directed. Using over-the-counter medication can help reduce headache pain.

Get Help with Caffeine Withdrawal from Baptist Health

If you’re concerned about caffeine withdrawal, your Baptist Health doctor is an excellent source of information on how to address it. They can provide advice and may also encourage you to talk with a nutritionist.

If you don’t have a Baptist Health physician, you can find one using our online provider search tool.

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“The norm for caffeine consumption is no more than 400 milligrams per day”

Emotional disorders and panic attacks are now spoken openly and without shame: girlfriends honestly tell when they last went to a psychotherapist and which antidepressants they were prescribed. In all networks, they write about how important it is first of all to monitor your emotional state, because if everything is not in order with it, then often health problems are added to this. I have never been one of the depressed people – I always switched quickly after some failures and did not concentrate on failures. Of course, there have been sadder times and happier ones, but in general my life has always been stable – as has my mood. But in the last couple of months, everything has changed.

Emotional rollercoaster

Nervous shortness of breath in the office was not soothed even by a gulp of valerian and afobazole – before they always helped out at the most critical moments. The emotional background turned into a roller coaster: one hour I am very active, the next I don’t want to do anything and mindlessly wander through links on the Internet. The closer the end of the day is, the faster these slides change the amplitude of the rise and fall and in the final line up in a straight line – an extremely unpleasant nervous state when you want to cry literally from everything. Someone unsuccessfully placed a cart in front of you in the store, blocking the way to the refrigerator – hysteria. The taxi driver did not take the most favorite route – a tragedy. Notifications are noisy again on the phone – information garbage. For almost a month, I got home, lay down on the bed and did not get up: my brain was torn from the number of plans that I wanted to carry out, but in the end I could not choose one thing and waited for the nervous strain to release me. At the same time, it cannot be said that there were more tasks at work or there was a stressful period – in general, nothing has changed. But, leaving the walls of the office, I almost always wanted to cry. Just like that and for no reason. As a moderately experienced beauty editor who has read and written thousands of texts about self-care—including emotional well-being—I began to look for a lifestyle problem. I found it in a cup of coffee.

You may be surprised and think that this is just my fantasy: everyone drinks coffee all the time, and if the reason was really in it, my emotional problems would have started much earlier. But the thing is, until this summer, I never drank more than one cup a month. In our family, it was not customary to start the morning with coffee – most often it was simply not available in the house. I learned that many people “sit” tightly on this drink when I was already an adult. There was no craving to repeat after others – I never really liked the taste of strong coffee. And in general, I was more often nauseated by him than invigorated. However, office work from nine to six has made its own adjustments. I resisted for a very long time, but by the end of May I noticed that thanks to a cup of coffee after dinner, it is much easier to refuse snacks and “birthday” pizza, which appears on our editorial table with enviable constancy.

Thanks to coffee, the body dried up: the fat, which I did not really like, partially disappeared. So a cup of drink after dinner turned into a ritual – it gave me vivacity and helped me survive until dinner without an afternoon snack. Smoothly, I got hooked on coffee – the morning began to begin with it. On especially difficult days, I drank three cups. Baby talk, you say. But it turned out that such a dose for my 153 centimeters tall is enough to go a little crazy.

Why I began to look for the problem in caffeine.

I guessed that coffee was the problem – there were no other major changes in my life lately. But to try not just to reduce the dose, but to completely abandon this drink, I was prompted by the result of a genetic test that I underwent at Atlas when preparing one of our materials. It was clearly stated: my body slowly removes caffeine. And this means that several cups drunk in one day work with double strength. For those of you who like theory, I have the CYP1A2 gene, which reduces cytochrome activity, causing caffeine to stay in the body longer and cause unwanted side effects. Moreover, the problem lurked precisely in coffee – such emotional states did not arise from tea. This is because tea contains tannins, due to which caffeine is less absorbed and acts softer. What the scientific studies say.

If not caffeine completely, then at least coffee was decided to be done away with. And of course, first of all, I climbed to read various studies on the relationship between caffeine and our emotional state. The results of the hunt for information were very interesting. In Cambridge, back in 2005, they concluded that caffeine can exacerbate nervous conditions, and its excessive use causes symptoms very similar to many serious mental disorders. At the same time, most doctors do not even specify whether you drink coffee or not when they make serious diagnoses. Of course, caffeine does not have such an effect on everyone: if you have problems with your emotional state, you may be at risk.

Especially sensitive to this substance is increased in people with panic disorders and social phobia – caffeine can cause panic attacks in them. “In my practice, the question of the amount of coffee is discussed with almost every patient, since in many diseases its consumption should be reduced. This exacerbation of gastritis, peptic ulcer, heartburn. But still, even in such cases, we allow up to two cups a day,” says Elena Volodkina, a gastroenterologist and nutritionist at the Aging Control clinic. “Caffeine stimulates the nervous system, and if the patient has a predisposition to irritability, he is tense and in a state of anxiety, then caffeine can negatively affect him and exacerbate these symptoms.”

In order to fully understand this issue and not be unfounded, I talked with a psychiatrist at the First Moscow State Medical University. I. M. Sechenov Dmitry Sergeevich Petelin.

Is not quite the standard perception of caffeine a disease? “On the territory of the Russian Federation, as in most countries of the world, the so-called international classification of diseases of the tenth revision is used. It lists all existing diseases and conditions that can be diagnosed as a diagnosis for a person at the reception. This list includes a section on mental and behavioral disorders associated with coffee consumption. True, there it is not singled out separately, but is indicated along with other stimulants – drugs that invigorate or increase the level of activity. That is, in theory such a diagnosis exists, but in practice it is rarely made. It must be emphasized that under this “heading” there is a whole set of conditions that can be identified. Among them are acute intoxication with a large amount of coffee, dependence on the intake of a drink, and so on.

How much caffeine should I consume per day? “There is a recommendation – 400 milligrams. That’s the equivalent of about five standard espressos, two half-liter cans of energy drinks, about two and a half Starbucks-type coffee drinks, or ten 0.33 milliliter cans of Coca-Cola. It must be added right away that many people prefer to drink coffee that they brew on their own, or instant.

In this case, it is difficult to measure how much caffeine is in each cup.” Is it possible to speed up the elimination of caffeine in the body? “More no than yes. The fact is that caffeine is processed in the liver by a set of compounds that do not have any biological activity, and then excreted by the kidneys. The weakening of the effect of caffeine depends on the speed at which it is processed by the liver, it is problematic to speed up this process. As a rule, in four to five hours, the concentration of caffeine in the blood is halved. At the same time, the duration of caffeine processing depends on many factors acting on the liver. It can vary from person to person on different days. For example, if a person smokes and consumes a large amount of nicotine during the day, then the ability of the liver to process caffeine increases and, accordingly, it will be excreted from the body faster, which will not be observed after a few days. But in no way am I advocating smoking in order to speed up the processing of caffeine.

Is there a link between mental disorders and caffeine consumption? “There is a link between caffeine and psychiatric disorders. For example, such a well-known disease as schizophrenia can be divided into positive and negative. Positive symptoms – psychosis, hallucinations (when a person hears something that is not there, he has crazy ideas that someone is following him). Negative symptoms – emotional isolation, impaired intelligence. As a mild, mild stimulant, caffeine can affect both symptoms. That is, in some situations, in predisposed people, taking large amounts of caffeine can unmask positive symptoms. The person was already preparing for the onset of schizophrenia, he had such a genetic risk, everything came together, and against the background of a large amount of coffee, the nervous system was still stimulated – there was a response in the form of psychosis. It is incorrect to say that caffeine caused the disease, but it provoked it.”

Does this mean that everyone should give up coffee? “In all such situations, the problem is not in coffee, not in caffeine, but primarily in the human condition. If he is experiencing emotional stress, then caffeine can increase unpleasant symptoms. Indeed, there are people who, for medical reasons, may not be recommended to drink coffee in large quantities or drink coffee at all due to health risks. For practically healthy people, this is all inapplicable. Let’s just say that severe anxiety while drinking coffee may indicate the presence of an early undiagnosed anxiety disorder. But in each case, only a doctor can figure it out on the basis of a detailed examination. It is impossible to give general recommendations for such a person.”

Who needs to drink less coffee

After talking with doctors and studying the literature on the topic, I came to the conclusion that coffee is not the best drink for those who work in stressful areas. So, if you notice that life is hard for you, try replacing the life-giving liquid from the coffee maker with something else. Fortunately, there are many alternatives now: turmeric latte, Japanese matcha, chicory, cocoa. All of them are a little invigorating and relieve hunger. And do not expect miracles: if you sleep for four hours, not a single drink will fill you with energy.

Link to publication:
Vogue

Emotional disorders and panic attacks are now spoken openly and without shame: girlfriends honestly tell when they last went to a psychotherapist and what antidepressants they were prescribed. In all networks, they write about how important it is first of all to monitor your emotional state, because if everything is not in order with it, then often health problems are added to this. I have never been one of the depressed people – I always switched quickly after some failures and did not concentrate on failures. Of course, there have been sadder times and happier ones, but in general my life has always been stable – as has my mood. But in the last couple of months, everything has changed.

Thus, two common variants of genes correlated with the rate of caffeine metabolism were found: experts used them to determine genetically predicted levels of caffeine in the blood and search for an association with a lower body mass index and body fat. People with certain genetic variants (which are responsible for slower caffeine metabolism) drink less coffee on average but have higher blood levels of caffeine.