Ah, caffeine! The driving force for our mornings, our study partner during late-night sessions, and the key component of innumerable productivity miracles. Caffeine is now an essential of our everyday lives, slipping into our routines and energizing us like dependable companion. Some see caffeine as a source of inspiration and energy, while others see it as a harmful addiction. It may be found in a hot cup of coffee, a cool sip of tea, or a delicious bite of dark chocolate. Today, coffee is one of the most consumed beverages in the world, and caffeine is found in a wide variety of products, including pharmaceuticals. Taken together, the story of caffeine and coffee is a fascinating reflection of human culture and innovation and our constant search for new ways to inspire and energize ourselves [1]
Did you know?
The first documented use of coffee dates back to Ethiopia in the 15th century. There it was consumed as a hot drink made from the roasted seeds of the coffee tree. Coffee cultivation and consumption spread rapidly throughout the Middle East and North Africa and was introduced to Europe in the 17th century and quickly became an upper-class sensation.
But have you ever thought about what gives this common chemical such extraordinary power, popularity, and enduring affection?
What does caffeine do to your brain?
Caffeine is easily absorbed by the body, and the short-term effects are often seen between 5 and 30 minutes after consumption. Here are some effects that can be observed:
Improved attention and concentration: Caffeine stimulates the central nervous system, increases alertness, reduces fatigue, and increases focus and focus.[2]
Improved memory: Studies have shown that caffeine improves short-term memory and improves cognitive function, especially in tasks that require sustained attention. That is why you can contain all that study material the night before the exam.[2]
Faster response time: Caffeine has been shown to improve reaction time as it increases the alertness of a person in a particular situation[2]
Reduced mental breakdown: The most prevalent neurodegenerative illness in the world and a major contributor to dementia is Alzheimer's disease. According to studies, those who consume coffee had a 65% decreased chance of getting Alzheimer's disease. Parkinson's disease, the second most prevalent neurodegenerative condition, is brought on by the degeneration of dopamine-producing brain neurons. It is 32–60% less likely to strike coffee consumers. The risk decreases with increased coffee use. [8]
These effects may include higher energy levels and respiration and pulse rates. The duration of these effects varies from person to person and might reach 12 hours.
The following are some warning signs and symptoms of caffeine overdose:
A rise in body temperature
Frequent urination
Dehydration
Dizziness and headaches
Rapid heartbeat (palpitations)
Restlessness and excitability
Anxiety and irritability
Trembling hands
Sleeplessness
Initially feeling energized but later experiencing a stronger sense of exhaustion.
What exactly do caffeine tolerance and caffeine addiction mean?
Caffeine increases arousal, but currently, its concept of influence on other dimensions of emotion is unclear. The main effect of caffeine is to relieve stress, enhance mental performance, and exhibit a state of wellbeing
Caffeine tolerance:
The caffeine molecule closely resembles the adenosine molecule structurally which exists in the brain. The resemblance of the molecule is to the extent that it can fit neatly into the brain cell's receptors which are meant for adenosine, thus effectively blocking them. In normal cases, the adenosine produced over time locks into these receptors and produces a feeling of tiredness [3]
Caffeine tolerance is a condition that develops with routine caffeine consumption. This increases the number of adenosine receptors which, in turn, decreases the effects of caffeine, creating caffeine tolerance [4]
Caffeine addiction
Caffeine is a Central Nervous System (CNS) Stimulant that has the ability to increase concentration, and metabolism, and enhance mood.
People can develop a dependence or addiction to coffee and other caffeinated beverages at the snap of a finger. This is possible due to the chemical changes that sustained consumption produces in the brain
Similar to other drugs, people who abruptly stop drinking Caffeine after prolonged use will start to suffer from withdrawal symptoms and experience cravings.[5]
Symptoms of caffeine addiction
Dizziness
Shaky body
Headache or migraines
Increased blood pressure
Nervousness
Racing heart, or other heartbeat abnormalities
Sleep issues
Is caffeine good or bad?
Caffeine can help you feel alert and concentrated in a small amount. Caffeine can also make you anxious and keep you up at night if you consume it in big amounts. There is debate over caffeine's potential health benefits. Contrary to what you may have heard, caffeine has a lot of positive attributes.It has been associated with a lower risk of numerous diseases and is rich in antioxidants. It is, however, a stimulant that can cause issues in certain people and interrupt sleep.
Benefits:
Increased Athletic Performance
Fat Loss
Reduced Muscle Pain
Improved Mental Focus
Stimulates CNS [7]
Risks:
Insomnia and Disrupted Sleep
Dehydration
Increased Anxiety and Jitters
Dependency [5]
Myths and their myth busters:
Myths:
Caffeine Is likely to cause Insomnia
Caffeine Increases the Risk of Osteoporosis, Heart Disease, and Cancer
Caffeine is Harmful for Women Trying to Get Pregnant.
Caffeine Has No Health Benefits.
Myth Busters:
Many studies show no relation between caffeine and the following
Trouble conceiving
Miscarriage
Birth defects
Premature birth
Low birth rate
Caffeine Has a Dehydrating Effect-
Caffeine can make you need to urinate or increases urination frequency
Also,
Caffeine has few proven health benefits. But the list of caffeine's potential benefits is interesting. Any regular coffee drinker may tell you that caffeine improves alertness, concentration, energy, clear-headedness, and feelings of sociability.[6]
Healthy Caffeine Recipes:
Here are three unique and healthy recipes and tips for enjoying your coffee.
Iced almond milk latte:
[Dairy-free and low-calorie recipe]
Blend the following in a blender
1 cup of unsweetened almond milk
1 espresso shot
1 teaspoon of honey
Blend until smooth and pour over ice.
Coffee and banana smoothie:
[Healthy and energizing breakfast option]
Blend 1 cup of freshly brewed coffee
1 banana
1 cup of unsweetened almond milk
1 tablespoon of chia seeds until smooth.
Coconut oil coffee:
[Delicious way to reap the benefits of healthy fats found in coconut oil]
Add 1 tablespoon of coconut oil and 1 teaspoon of honey to the freshly brewed coffee. Mix until fluffy.
PRO TIP: Add a pinch of cinnamon or nutmeg to your coffee for a warm, cozy flavor.
REFERENCES:
[1] history of coffee [Internet]. Ncausa.org. [cited 2023 Mar 27]. Available from: https://www.ncausa.org/about-coffee/history-of-coffee
[2] Cappelletti S, Piacentino D, Sani G, Aromatario M. Caffeine: cognitive and physical performance enhancer or psychoactive drug? Curr Neuropharmacol [Internet]. 2015;13(1):71–88. Available from: http://dx.doi.org/10.2174/1570159X13666141210215655
[3] Malm C, Jakobsson J, Isaksson A. Physical activity and sports-real health benefits: A review with insight into the public health of Sweden. Sports [Internet]. 2019;7(5):127. Available from: http://dx.doi.org/10.3390/sports7050127
[4]Caffeine. Food and Nutrition [Internet]. 2001 [cited 2023 Mar 27]; Available from: https://medlineplus.gov/caffeine.html
[5]Decker KJ. 8 biggest caffeine myths [Internet]. Nutritional Outlook. 2019 [cited 2023 Mar 27]. Available from: https://www.nutritionaloutlook.com/view/8-biggest-caffeine-myths
[6]Ammon HP. Biochemical mechanism of caffeine tolerance. Arch Pharm (Weinheim) [Internet]. 1991 [cited 2023 Mar 27];324(5):261–7. Available from: https://pubmed.ncbi.nlm.nih.gov/1888264/
[7]Van De Walle G, MS, RD. Swap it - coffee free fix. 2019.
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