The Positive Effects and Health Benefits of Caffeine

The Positive Effects and Health Benefits of Caffeine

Caffeine is the world’s most frequently used drug with some 80 percent of Americans regularly consuming it primarily in the form of coffee. People had previously attempted to link caffeine to a myriad of health ills but in fact it may provide benefits. Scientific studies over the last ten years have shown caffeine’s benefits can range from increased energy, mood improvement and reduced risk of some life threatening diseases.

Alertness and Mood

Scientists believe that blocks the action of a brain chemical that is known to cause tiredness called adenosine. Following consumption, caffeine quickly travels to the brain where it offsets adenosine’s depressant effects. Caffeine’s effect is greatest when one is tired. Researchers examined caffeine’s effects on a number of sleep-deprived men and found that small, frequent doses taken once an hour improved performance on cognitive tests when compared with a placebo. Caffeine’s stimulating effects can last anywhere between 4 and 6 hours.

Enhanced Athletic Performance

Caffeine has shown to improve endurance in such athletic areas as jogging, cycling, rowing and swimming. The strongest effect of caffeine is in those activities that last longer than one hour. Although researchers have proven that caffeine aids at stimulating muscle contraction, the enhanced performances are most likely due to its effects on counteracting adenosine. Caffeine stimulates the central nervous system enabling one to be more alert which eases the workout effort. This effect enables one to work out longer and harder. Caffeine has long been thought to be a diuretic but recent research has proven otherwise. Researchers have shown that the need to urinate is directly correlated to the amount of liquid intake regardless of whether the beverage was caffeinated or not.

Caffeine and Headaches

Tension headaches are the most common type of headache occurring in 88 percent of women and 69 percent of men. Tension headaches are the result from the swelling of blood vessels in your head pressing on nerves which causes pain or discomfort. Caffeine is a vasoconstrictor thus it eases pain by contracting the blood vessels. Studies have shown that 58 percent of people provided with small doses of caffeine were provided relief from chronic tension headache. Providing ibuprofen augmented the effects completely relieving 71 percent of headaches. Caffeine does work faster than ibuprofen because it enters the bloodstream faster however its vasoconstrictive effects only last for an hour and a half. For best results caffeine should be taken with ibuprofen as its effects last for an extended period of time.




Parkinson’s disease Prevention

Parkinson’s disease is a brain disorder in which nerve cells do not produce enough dopamine, the chemical responsible for aiding in consistent, coordinated movement. Researchers studied coffee and caffeine intake of a large group of men and found that men who didn’t drink coffee or consume caffeine were five times more likely to develop Parkinson’s than those who consumed the largest amounts. Men who drank 28 ounces of coffee or more per day had the lowest risk of Parkinson’s. Studies of women have been less conclusive possibly due to the fact that estrogen can inhibit caffeine metabolism. Caffeine may mitigate the chance of contracting Parkinson’s by heightening dopamine-producing neurons in the brain.

Daily Intake of Caffeine

The vast majority of experts define moderate intake of caffeine to be around 300 milligrams or less per day. Effects of a high intake vary per individual where some experience no effects and others respond negatively. In addition, certain medical conditions such as panic disorders, anxiety, insomnia, digestive problems, heart disease and pregnancy may force one to abstain.

Caffeine Addiction

Caffeine is mildly addictive. Around half of those who regularly consume caffeine have difficulty giving it up and experience mild withdrawal symptoms. This is due to the fact that caffeine primes receptors in the brain to anticipate regular doses, and when it does not arrive it leaves one feeling less alert.

Caffeine Content in Common Foods and Beverages

Coffee

Depending on the type of coffee and method of preparation the caffeine content of a 7 ounce cup can vary. Here are some averages.

Drip: 115-117 milligrams
Espresso: 100 milligrams/2 ounce serving
Brewed: 80-135 milligrams
Instant: 65-100 milligrams
Decaf: 2-4 milligrams

Tea

Green tea: 30 milligrams/8 ounces
Iced tea: 47 milligrams per 8 ounces


Chocolate

Dark: 31 milligrams/1.5 ounces
Milk: 10 milligrams/1.5 ounces
Hot chocolate: 3-32 milligrams per

Soft Drinks

Red Bull: 80 milligrams/8 ounces
Mountain Dew: 56 milligrams/12 ounces
Diet Coke: 47 milligrams/12 ounces
Sunkist Orange: 42 milligrams/12 ounces
Dr. Pepper: 42 milligrams/12 ounces
Pepsi: 38 milligrams/12 ounces
Coke: 35 milligrams/12 ounces
Barq’s Root Beer: 23 milligrams/12 ounces