HARMFUL FOODS Menubar
Caffeine Excess
Too much caffeine - "The Jitter Drug"
Caffeine is well known and used for its stimulating
properties
Considered to be the most commonly used psychoactive
drug
Consumed in behaviorally active doses, caffeine is an alkaloid found naturally in coffee
beans, cacao beans and the tea plant (Camellia sinensis).
It is also added to some soft drinks and energy drinks
Coffee. The most popular drink in the world
Tea, chocolate and coffee either directly contain the
stimulants theobromine and theophylline or they are metabolized from caffeine (the
liver metabolizes caffeine into 10% theobromine and 4% theophylline)
Theobromine -
large amounts found in cacoa beans and small amounts in tea leaves; used for vasodilation,
as a diuretic, as a myocardial (i.e. heart muscle) stimulant (increases heartbeat
rate), as an antitussive by suppressing vagus nerve activity (superior to codeine
at reducing coughs
Imperial College of London Study, 2004 ), and
can treat asthma , since it relaxesbronchial smooth muscles
Theophylline
- found in small amounts in tea and cacao beans; used in therapeutic amounts for
respiratory diseases, including COPD and asthma, due to its ability to relax bronchial
smooth muscle and to stimulate the medullary respiratory center
Results for health effects of caffeine are mixed and inconclusive and also
affect different people to varying degrees
Controversial studies include those on caffeine's both positive and negative
effects on cancer, hypertension, Type 2 diabetes, liver cirrhosis, cardiovascular
disease, pregnancy complications, eating disorders, depressive disorders (including
suicidal effects)
For example:
Some studies claim regular coffee consumption
reduces
The
New York Times, Fitness and Nutrition, Coffee as a Health Drink? Studies Find Some
Benefits, Nicholas Bakalar
Studies conflict on
mental health.
Study (n=32) - finds that drinking 2 cups of coffee
may hamper short-term word recall . Ms. Lesk reports in Behavioral Neuroscience
that she believes that caffeine improves alertness by shutting down other brain
pathways.
Lesk, Valerie E.; Womble, Stephen P. Caffeine, Priming,
and Tip of the Tongue: Evidence for Plasticity in the Phonological System. Behavioral
Neuroscience , Vol 118(3), Jun 2004, 453-461.
http://news.bbc.co.uk/2/hi/health/3909085.stm
Koppelstaetter, F et al. "Influence of Caffeine Excess
on Activation Patterns in Verbal Working Memory"
Linus Pauling Institute
on Health Effects of Coffee/Caffeine
However, as with most
foods, the health. Beneficial
Caffeine is consumed in moderation whole - as opposed
to being isolated from its source. Caffeine source is
organic Coffee
crops are notoriously known for being sprayed heavily with pesticides.
Christian Science Monitor December 29, 2009
Coffee and Cacao beans are freshly ground - to avoid rancidity of their fatty acidsSource is non-decaffeinated
-decaffeination process destroys antioxidants, which are a likely reason
for health benefits derived from caffeinated drinks caffeinism
Generally, health
benefits are small compared to its detrimental effects.
Any professed benefits can be achieved by other, less risky methods;
In pregnancy or nursing, it is probably a good idea
to limit caffeine beverages to 2 cups or less /day - even though data is equivocal,
just the pesticide presence in coffee should be enough of a deterrent; Caffeine
(a stimulant drug) easily traverses the placental barrier to access developing fetus
and is also transferred via breast milk.
How much Caffeine in . . . ?
Experts generally recommend an intake of less than ~300mg
of caffeine each day
Caffeine in some popular Drinks
/ Foods
6 oz drip-brewed Robusta coffee
200 mg
6 oz drip-brewed Arabica coffee
130 mg
1 oz shot espresso coffee
50 mg
6 oz instant coffee
100 mg
6 oz 97% decaf coffee
6 mg
6 oz Euro-standard decaf coffee
16 mg
6 oz hot cocoa
15 mg
6 oz soda drink (Coke, Pepsi and Mountain Dew)
26 mg
6 oz green tea
30 mg
6 oz black tea
60 mg
6 oz bar dark chocolate
100 mg
6 oz bar milk chocolate
50 mg
Younger leaves and buds of tea plant (camellia
sinensis) contain more caffeine per weight than older leaves
and stems.
Caffeine is a powerful drug and its chronic excess consumption
can lead to caffeinism
Regardless of its contraversially purported health benefits,
caffeine is a powerful drug. As such its intake should be limited
to less than 250-300 mg/day, or even avoided completely by some people, or at the
very least should not consumed in the late afternoon or evening, which may cause
insomnia;
Chronic caffeine consumption in excess of 250-300
mg / day can lead to a condition called CAFFEINISM.
in additon to causing dependency the undesireable symptoms of caffeinism
can include
Insomnia
A rise in blood pressure and stress hormone
levels
Heart palpitations
Headaches
FEELINGS OF JITTERINESS, irritability, restlessness
and nervousness
Possible depressive and eating disorders
Symptoms of anxiety - especially if
already susceptible
Depletion of iron and calcium levels in women
Depletion of magnesium
Iancu I, Olmer A, Strous RD (2007).
"Caffeinism: History, clinical features, diagnosis, and treatment". In Smith BD,
Gupta U, Gupta BS. Caffeine and activation theory: effects on health and behavior .
CRC Press. pp.331-344.
ISBN 978-0-8493-7102-
Caffeine addiction With repetitive use, physical dependence
or
addiction are likely to occur
Regular consumption of the equivalent
dose level of only 1 cup of coffee (or 3 cans of caffeinated soda per day)
can cause caffeine addiction that would trigger withdrawal
symptoms;
Studeville, George. "Caffeine
Addiction Is a Mental Disorder, Doctors Say."National Geographic. Jan. 15,
2010.
Caffeine tolerance
Overtime the stimulatory
effects of caffeine are substantially reduced. Some people (especially
heavy caffeine users) develop a
tolerance to its effects
Some coffee drinkers
develop tolerance to its sleep-disrupting effects.
Some do not.
Fredholm BB, Bättig K, Holmén J,
Nehlig A, Zvartau EE (1999). "Actions of caffeine in the brain with special reference
to factors that contribute to its widespread use". Pharmacol. Rev. 51(1):
83-133. PubMed
Caffeine withdrawal
Symptoms include: headache, irritability, fatigue/drowsiness, "downer" mood
changes, inability to concentrate, muscle stiffness/pain, flu-like feelings, pain
in stomach and/or upper body, nausea/vomiting, craving for coffee/tea; may occur
12-24 hours after discontinuation of caffeine intake, peak at roughly 48 hours,
and usually last from 2 to 9 days.
Juliano LM, Griffiths RR (2004).
A critical review of
caffeine withdrawal: empirical validation of symptoms and signs, incidence, severity,
and associated features ". Psychopharmacology (Berl.) 176(1): 1-29.
doi :10.1007/s00213-004-2000-x .
PMID 15448977 .
The fact that these symptoms occur
when caffeine consumption is stopped should be cause for concern
Cause of caffeine
withdrawal headache has an ironic twist. Habitual caffeine
intake causes brain's blood vessels to stay constricted, thereby reducing the normal,
healthy blood flow to the brain. When caffeine intake stops, the blood vessels dilate
to resume their normal blood flow, which causes the throbbing pain until the brain
again gets used to the normalcy.
Caffeine is possibly
consumed to stave off withdrawal symptoms rather than for enjoyment.
There is also the possibility of a circling loop whereby caffeine causes insomnia
that leaves you waking up tired and thus needing more caffeine as a stimulant
Griffiths R, Juliano (2004):
Psychopharmacology; A Critical Review of Caffeine Withdrawal; Sept. 21, 2004
Post-operative headaches
are now attributed to caffeine withdrawal (not anaesthesia)
Decaffeinated coffee/tea
Loses
antioxidants
Decaffeination process for tea and coffee loses their
health-beneficial antioxidant bioflavonoids
There are three main processes used for decaffeination
The direct solvent method
is preferred by manufacturers because it's the most affordable and has the capacity
to remove the highest percentage of caffeine. CO2
and Swiss water processing are safer
options since they do not utilize hazardous chemical solvents.
Direct solvent method - a technique
that uses methylene chloride coffee oil, or ethyl acetate
Studies show no evidence
of methylene toxiicity. According to
Methylene chloride decaffeination: bad process: or bad press? by Shea
Sturdivant in the Tea & Coffee Trade Journal, only minute traces of the chemical
are left after the process is complete. "Methylene chloride evaporates at 100 to
200 [degrees] F; beans are usually roasted at temperature of 350 to 425 °F,
and coffee is brewed at 190 to 212 °F. Any amounts of methylene chloride left
in brewed coffee would be less than one part per million."
Also, "According to a report published on August 9, 1985, in the Journal of
the American Medical Association, studies of rats fed regular and decaffeinated
coffee (at doses equivalent to 70 or 80 cups of coffee per day) or fed methylene
chloride in their drinking water (at doses equivalent to 125,000 to 6,250,000 cups
of decaffeinated coffee per day) showed no evidence of carcinogenicity. . . .
Hence, scientific evidence suggests that methylene chloride
is safe for use as a solvent in decaffeinating coffee."
CO2 (technically known as supercritical
fluid extraction) - uses a pressurized method with a water or charcoal filtration
to remove the caffeine.
Swiss Water Process. Simply
uses water and a carbon filtration system to remove the caffeine.
Detrimental effects of Caffeine in the Body
Caffeine is a BRAIN stimulant
Caffeine is rapidly and 99% absorbed.
First in the stomach and small intestine and then distributed to all tissues,
including through the blood brain barrier to the brain and across the placental
barrier.
At typical daily intake levels, caffeine opposes the
neuroinhibitory effect of adenosine by blocking adenosine receptors - Adenosine
(a compound endogenous to the body) mostly inhibits the response of neurons to neurotransmitters,
thus the effects of adenosine antagonism by caffeine are generally stimulatory
James JE. Critical review of dietary caffeine and blood
pressure: a relationship that should be taken more seriously. Psychosom Med. 2004;66(1):63-71.
(PubMed)
Fredholm BB, Battig K, Holmen J, Nehlig A, Zvartau EE:
Actions of caffeine in the brain with special reference to factors that contribute
to its widespread use. Pharmacol Rev 51:83-133, 1999
Abstract/FREE Full Text
Caffeine increases "FIGHT or FLIGHT"
response
Caffeine intake aggravates
physical, mental, and emotional stress
Caffeine and other ingredients found in coffee
(also in decaffeinated coffee) have been shown to increase stress response -
Caffeine elevates the catecholamines (hormonal neurotransmitters)
EPINEPHRINE and
NOREPINEPHRINE , and the stress hormone
CORTISOL, creating an emergency "fight
or flight" reaction in the body, including increased heart rate, blood pressure,
and a sense of "emergency alert", often seen as
hyperactivity, anxiety, or panic disorder
William
R. Lovallo ,
Noha
H. Farag,
Andrea
S. Vincent,
Terrie
L. Thomas,
Michael
F. Wilson. Cortisol responses to mental stress, exercise, and meals
following caffeine intake in men and women.
Pharmacology Biochemistry and Behavior,
Volume 83, Issue 3, March 2006, pp. 441-447.
[ScienceDirect]
CORTISOL response
is reduced (but not eliminated) by caffeine tolerance after about 5 days of regular
intake -by healthy men and women
William R. Lovallo,
Thomas L. Whitsett,
Mustafa al'Absi,
Bong Hee Sung,
Andrea S. Vincent,
Michael F. Wilson. Caffeine Stimulation
of Cortisol Secretion Across the Waking Hours in Relation to Caffeine Intake Levels.
Psychosomatic Medicine September 1,
2005 vol. 67 no. 5 734-739
[Abstract]
Caffeine
inhibits our "feel good" brain messenger GABA
(Gamma-aminobutyric acid),
which plays
an important role in mood and stress management. Caffeine does this
indirectly as a domino effect of blocking adenosine receptors.
GABA (made
from GLUTAMATE) is an inhibitory neurotransmitter
(i.e. blocks nerve impulses) in the brain and has a calming
effect - GLUTAMATE does the opposite and is an excitatory neurotransmitter,
encouraging neurons to "fire"and send a nerve impulse.
Low GABA activity causes
nerve cells to "fire"too often, causing anxiety disorders;
Lack of GABA can trigger
stress or emotional eating - which leads to weight gain, and also the
reason why you go for the ice cream or cookies when feeling down;
Caffeine depletes magnesium
The body's magnesium is depleted by production of the
stress hormones CORTISOL
and the catecholamines EPINEPHRINE and NOREPINEPHRINE - which prepare
the body for the "fight-or-fight"response and are produced when caffeine
increases stress levels in the body
Low magnesium levels wreak havoc in the cardiac system
and most all other areas of the body
Health benefits of
Mg
Caffeine sabotages weight-loss efforts
Limiting your caffeine intake can better control your appetite
and help curb food cravings.
Caffeine stimulates appetite and food cravings
Caffeine triggers
hypoglycemia and an urge to eat. Low blood sugar has symptoms
including dizziness and light-headedness. The body's reaction to hypoglycemia results
in food cravings for higher calorie foods and increased appetite, leading to weight
gain. Stress Hormones Increase
Body Fat. Increased
stress and CORTISOL alerts the body to increase
its energy stores which results in increased appetite and food cravings, especially
for sweets. Studies show that prolonged CORTISOL levels
increase the deposit of fat in the deep belly area. Abdominal fat is also associated
with increased health risks, such as CVD and diabetes.
Caffeine raises blood sugar levels / disrupts INSULIN function
and increases INSULIN resistance (IR)
High-dose caffeine (~6 cups coffee)
produces temporary IR by inducing "fight-or-flight"response
- caffeine raises blood sugar to supply
the energy needed for running from the proverbial saber-toothed tiger or else fighting
off the foe. With chronic caffeine consumption this can lead to IR with the ongoing
production of INSULIN
to remove the never-ending supply of glucose
IR is a condition
that reduces the body's ability to use
INSULIN
effectively, resulting in a build-up of
glucose and
INSULIN
in the blood - increasing the risk of developing Type II Diabetes
and numerous other health problems
INSULIN resistance
Caffeine can decrease insulin sensitivity in humans. Diabetes
Care, 2002, Vol 25, Iss 2, pp 364-369. GB Keijzers, BE DeGalan, CJ Tack, P Smits.
Smits P, Univ Nijmegen, Med Ctr, Dept Pharmacol Toxicol 233, POB 9101, NL-6500 HB
Nijmegen, NETHERLANDS
Diabetics should avoid or cut back on caffeine.
Lane et al found that although caffeine did not affect blood sugar
of Type 2 diabetics during fasting, a 125 mg dosebefore a meal did significantly
impair sugar metabolism of the meal compared to placebo.
Lane, J. Diabetes Care, August 2004; vol 27. News release,
Duke University. National Sleep Foundation. WebMD Medical News: "Specialty Coffee's
Caffeine Jolt Varies."
Caffeine affects sleep
Caffeine intake can cause insomnia and sleep deprivation
in some people - both of which have been found to increase IR.
Snel J (1993) Coffee and caffeine: Sleep and wakefulness.
in Coffee, Caffeine and Health, ed Garattini S (Raven Press, New York), pp 255-290.
ResearchGate
Caffeine Does NOT
Except short-term for those who have not formed a tolerance
for it
Sufficient doses of caffeine increase urination
- but regular consumption of caffeine develops immunity to this
diuretic effect
Armstrong LE,
Casa DJ,
Maresh CM,
Ganio MS. Caffeine, fluid-electrolyte balance, temperature regulation, and exercise-heat
tolerance.
Exerc Sport Sci Rev. 2007 Jul;35(3):135-40.
[PubMed]
Maughan RJ, et al. Caffeine ingestion and fluid balance:
A review. Journal of Human Nutrition and Dietetics. 2003;16:411.
[Online Link]
Caffeine increases stomach acidity
Even 1 small cup of coffee (~100 mg caffeine)
can stimulate gastric acid production enough to irritate
a stomach ulcer.
University of Utah College of Pharmacy
Increased stomach acid after a meal can, however, enhance protein digestion
Caffeine stimulates your adrenal glands to produce stress hormones
Caffeine ==> Stress + Aging + Degeneration + Adrenal
Exhaustion
Caffeine + Stress Hormones ▲
==> DHEA ▼
This reduces GROWTH HORMONE and INSULIN_LIKE GROWTH FACTOR-1 important for
body repairsElevated stress hormones, poor nutrition and
DHEA ▼ ==> impaired immunity.
Seen when the elderly
succumb to infectious diseases, such as flu and pneumonia
Type A's face a double whammy re: caffeine intake and depletion
of vital Mg
(1) Type A's /Stressed types are
more likely to indulge in caffeine
(2) Both the caffeine and the stress
will deplete Mg (research has found that Type A's lose significant amounts
of Mg when under stress, compared to easy-going Type B's)
Overstimuated adrenal glands ▲
==> Adrenal "burn-out" and depleted adrenal hormones
(Necessary for vitality)
Adrenal EXHAUSTION ==>
ESTROGEN DOMINANCE ▲
Body uses
PROGESTERONE as a substitute for
depleted adrenal hormones - sufficient
PROGESTERONE is then not available to
effectively do its job of balancing estrogen ,
which can lead to estrogen dominance with
all its inherent risks, including osteoporosis and cancer
Estrogen Dominance
Muscle pain
Caffeine disrupts calcium ion flow through caffeine-sensitive
calcium release channels in skeletal muscle - causing skeletal muscle
to contract or spasm
Caffeine is actually
a smooth muscle relaxant. It does not have caffeine-sensitive
calcium release channels
Tension in neck, back, shoulder, wrist
(CTS/carpal tunnel syndrome), muscle pain after
exertion. Relates to increased sensitivity to caffeine.
Reduce tension by eliminating caffeine.
A study of 1500 office
workers found caffeine intake to be the primary risk-factor for CTS. Even
after removing non-smokers from the data pool.Chronic back pain
sufferers found to consume double the amount of caffeine (avg. 400mg/day)
compared to matched controls without back pain.
It is possible that those with back pain drink more caffeine
to cope with pain, however, when caffeine was administered to volunteers, a significant
percentage registered head and neck pain.
Caffeine restricts blood flow to the brain
Caffeine has a powerful vasoconstrictive effect
in the brain. 250mg caffeine consumed by motheris enough
to reduce cerebral blood flow by 30% in a preterm infant;
Hoecker C, Nelle M, Poeschl
J, Beedgen B. Linderkamp O (2002): Caffeine impairs cerebral and intestinal blood
flow velocity in preterm infant. Pediatrics 109: 784-787.
Headache caused by caffeine, ultimately then promoted
by pain-meds taken. Caffeine depletes blood levels of
ionized magnesium, whose low levels are noticed in headache sufferers. Analgesics
are given to reduce pain, but > 95% of analgesics contain caffeine. Analgesics/caffeine
keep cerebral blood vessels constricted until the supply stops, then the dilation
brings on another headache, keeping you an ongoing analgesic "user".
The sensible solution is to simply stop the caffeine.
Caffeine raises homocysteine levels
Caffeine raises homocysteine levels.
Involved in low-level chronic inflammation seen in heart disease,
blood vessel degeneration in the eyes and a wide range of serious conditions.. Caffeine
interferes with your body's ability to use folate, and vitamins B12 and B6. Your
body needs these nutrients in order to keep your homocysteine level in the healthy
range.
Caffeine constricts blood vessels reducing circulation
Increases blood pressure.
An added detriment to people with T2D, who already have impaired peripheral
circulation;
Decreases oxygen
delivery - which:
(1) Decreases
cellular energy production
(2) Reduces
oxygen to the brain causing
headaches
