Although caffeine is not particularly harmful in and of itself, individuals vary greatly in their sensitivities to it. How much caffeine you can consume without suffering for it will be unique to you. Most health professionals recommend no more than 15 oz. of caffeinated coffee a day or 30 oz. of tea. Caffeine stimulates the heart muscle and can cause the heart to race or beat irregularly in people sensitive to it. Caffeine also works as a diuretic, stimulating the kidneys to remove more water from the body. Drinking large amounts of coffee can lead to mild dehydration. However, caffeine doesn’t seem to cause the kidneys to secrete their hormones in excess like sodium, so is not considered harmful in that regard. Since it is a stimulant, caffeine leads to wakefulness and difficulty sleeping if consumed too close to bedtime. The effects of caffeine can last 7-10 hours, so caffeinated drinks should be avoided later in the day. Disrupted sleep is a major health issue in America, and caffeine is a player in the problem. The jitters that come along with drinking too much caffeine can also cause an uncomfortable sense of anxiousness in some people.
Acid reflux caused or exacerbated by caffeine can lead to a more serious condition called “esophagitis”. Caffeine relaxes the closure that keeps acidic stomach contents from coming back up into the esophagus (the tube leading down to the stomach). When this opening to the stomach does not do its job in closing tightly, the acid washing back into the esophagus burns its lining. People can be unaware or only mildly aware that they have this condition, and therefore often ignore it. If acid reflux continues long enough, the esophagus will become so irritated and inflamed that it will go into spasm. The pain caused by the esophagitis can exactly mimic the pain of a heart attack and land you in the ER. The esophageal nerves run throughout the chest, so pain from esophageal spasm can radiate into the left shoulder, arm and back just like a heart attack. Esophageal spasms are the number one non-cardiac reason for chest pain. This alone is good reason to limit consumption of caffeine to 2-3 cups per day.
Nutrition labels do not list amounts of caffeine present in foods. Coffee, tea, chocolate, sodas and energy drinks are the most common caffeine sources. Note that “decaf” really means “less caf “, not “no caf”. Decaf drinks contain much less caffeine than regular, but cannot be consumed in limitless amounts as a “freebie” if you have been told to eliminate caffeine consumption for health reasons.
Typical caffeine content in common sources:
1 oz. dark chocolate 18 mg
8 oz. tea 47 mg
8 oz. decaf tea 2 mg
8 oz. coffee 95 mg
8 oz. decaf coffee 2 mg
8 oz. Red Bull Energy Drink 80 mg
12 oz. cola 30-50 mg
If you are trying to cut back on caffeine, do so gradually so as to avoid a massive headache and sluggishness. Decrease your intake by 1 cup of coffee (or 1 can of cola) every 2-3 days until you get it down to the recommended levels.
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