Caffeine just fine in moderation

Many people start their mornings with a piping hot cup of coffee. While much of this ritual has to do with routine, it can also be a result of one of the key ingredients of coffee: caffeine.

Caffeine revs up the body by affecting the central nervous system. After consuming caffeine – within 15 minutes – the heart is beating faster, the breathing passages in the lungs have expanded, and the liver has released sugar into the bloodstream to boost energy.

Caffeine Has Perks

Contrary to popular belief, caffeine has some benefits. Despite being mildly addictive, it does have positive effects. The key is keeping to a moderate allowance of up to 400 milligrams a day, which equals about a 16-ounce cup of coffee, one serving of chocolate ice cream, plus one can of cola.

Caffeine’s most notable advantage is that it boosts alertness, primarily in situations when the body is not at its peak. Caffeine can also improve physical performance, even with the absence of adequate sleep. Some studies also suggest that caffeine can help a person perform a variety of cognitive tasks more quickly, such as recognizing differences in pattern.

In regard to health-related benefits, caffeine constricts blood vessels and can help reduce headaches. It also allows pain medication to work quicker. That’s why some over-the-counter pain products contain caffeine in conjunction with acetaminophen or ibuprofen. Also, caffeine has been shown to reduce muscle pain.

Caffeine is not all Buzz

Caffeine also has some downfalls. The revving action of caffeine can contribute to sleep disturbances and anxiety in people who are sensitive to its effects. Caffeine can keep a person from falling asleep, reduce the length of time asleep and alter the normal stages of sleep. Plus, the effects can be felt as much as six hours after the substance is consumed. In those prone to anxiety problems, even just 200 milligrams of caffeine can cause panic attacks and anxiety.

Other disadvantages to caffeine include the chance that it may interfere with reproduction. Caffeine can reduce the vitality of sperm cells, and may negatively affect implantation of an egg. Women who are already pregnant are often told to abstain from caffeine because it is known to cross the placenta and may contribute to preterm delivery or the risk of miscarriage, although this is very rare.

Additionally, caffeine may be bad for those with heart problems since it increases blood pressure and temporarily raises heart rate. Therefore, those with cardiovascular disease or history of heart attack may want to seriously limit caffeine intake.

Although it has mild advantages and disadvantages, moderate caffeine consumption is nothing to get excited about. If any problems associated with excessive caffeine consumption are suspected, consult with a doctor for more advice.