Contents
This natural stimulant invigorates the body and spirit. However, its excess can result in poor health. Often we do not notice that we consume more caffeine than we think: after all, besides coffee, it is also found in other products.
Can invigorating caffeine be considered a cure for fatigue? Is it an addictive substance or just a natural tonic product? Within a few minutes after a cup of coffee, a person feels more energetic and cheerful, but can everyone safely enjoy its taste and energizing properties, or is it worth limiting yourself?
Depends on reaction
“Some people are more sensitive to caffeine than others,” explains Astrid Nelig, lead researcher at Inserm, France. “For most of us, caffeine speeds up our heart rate almost immediately, and in the following minutes it makes us feel energized.
It acts simultaneously on several neurotransmitters: for example, it stimulates the release of dopamine and adrenaline (excitatory neurotransmitters), increases the production of endorphin, the hormone of pleasure. This is what some experts explain our addiction to coffee.
Scientists confirm that the effect of caffeine is individual and depends on the state of the nervous, cardiovascular, digestive systems. With the help of experts, we tried to figure out how true the well-known statements related to this substance are.
Addictive
“Caffeine does not have narcotic properties,” says Minkail Gapparov, MD, professor at the Institute of Nutrition of the Russian Academy of Medical Sciences. – Of course, when we drink a cup of coffee, there comes a moment of satisfaction, but it is not addictive. If we are forced to do without it, perhaps we will feel discomfort, but of course we will not have real withdrawal, the so-called withdrawal.
Doesn’t let you sleep
As a rule, coffee relieves drowsiness, but the effect and duration of its action depend on the individual metabolic rate in the body. The peak activity of caffeine usually occurs five hours after its consumption – those who have trouble falling asleep should not drink coffee after six in the evening.
However, the effect on sleep can be very different from person to person, since the effect in this case depends on how our body removes it.
Affects the heart
Caffeine does affect the cardiovascular system, but for those who do not have health problems, it is absolutely harmless.
“If a person suffers from high blood pressure, interruptions in the work of the heart, it is better for him to limit the use of caffeine,” says Alla Pogozheva, MD, head of the Department of Cardiovascular Pathology at the Institute of Nutrition of the Russian Academy of Medical Sciences. “But with low blood pressure, one cup of coffee in the morning can be considered a therapeutic dose.”
Promotes weight loss
Caffeine increases thermogenesis, which means it causes the body to use more energy to digest food, helping to burn calories.
“At the same time, it would be frivolous to consider it a harmless effective means for losing weight,” Alla Pogozheva emphasizes. In order for the fat burning effect to be really significant, the dose of caffeine must be very large.
Irritates the stomach
Caffeine enhances secretion and irritates the walls of the stomach, so doctors do not recommend drinking strong coffee on an empty stomach. Milk softens this action.
“Caffeine increases the acidity of gastric juice, therefore, in case of gastrointestinal diseases, it is better to refrain from it,” adds Alla Pogozheva.
Bad for bones
“Caffeine reduces the absorption of calcium, which is so necessary for our body. Washing out of calcium leads to osteoporosis – loss of bone mass, ”says Alla Pogozheva.
This effect should be feared by those who drink four or more cups of coffee a day. Women over 45 are also at risk – in any case, they should undergo densitometry, a measurement of bone density, to determine whether there is a real risk of developing osteoporosis.
There are restrictions
The main advantage of caffeine is that it is a mild, natural stimulant. But, as with any stimulant, you should be careful with the dose: the rate of caffeine intake per day is no more than 400 mg for men and 300 mg for women. One cup of coffee contains approximately 70-100 mg, but it is worth considering its content in many other products.
“There are recommended restrictions for pregnant and lactating women, young children and for people with high blood pressure, insomnia, nervous excitability,” says Minkail Gapparov. “However, a person himself can feel when he needs to reduce the amount of caffeine: if he feels anxiety, his pressure rises, his heartbeat quickens.”
Where to find caffeine?
Coffee
The caffeine content depends on the type of coffee and the preparation method. Robusta has twice as much caffeine as Arabica. Filtered coffee contains about 30% more than espresso. Coffee brewed in a coffee machine or Viennese coffee pot has the most intense flavor but is the least caffeinated. But coffee from a French press contains much more of it – the longer the contact with water, the more the drink is saturated with caffeine.
Tea
In addition to caffeine, tea contains tannins – enveloping, binding substances, due to which the invigorating effect of tea is less aggressive and lasts longer. The amount of caffeine in tea depends on the degree of its fermentation: the darker the drink, the more caffeine it contains. A cup of black tea contains about 40 mg of caffeine, while a cup of green tea contains about 30 mg.
Energy Bars
Some of them, especially those intended for athletes, contain caffeine, its amount must be indicated on the label. They sometimes include guarana, a plant native to Brazil. It is worth remembering that the caffeine content in guarana paste is twice as high as in coffee.
Energy drinks and cola
A can of cola contains 30 to 60 mg of caffeine. So-called energy drinks contain about 80 mg – in most cases in combination with other stimulants. These drinks are often the main source of caffeine for children – they should not consume more than one can per day. And excitable, difficult to sleep, hyperactive children should avoid it altogether.
Chocolate
Caffeine is hidden in cocoa beans. Dark chocolate is especially rich in it (about 60 mg in a 30-gram serving), which is much more than in milk chocolate (15 mg). There is no caffeine in white chocolate.
Medications
Caffeine is an ingredient in migraine medications. In addition, it is found in some painkillers, in many cold remedies and, of course, in stimulants. The content of caffeine in all these products is indicated in the instructions.