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Cracking the Caffeine Code

BY ABBY PRATT, CHOP5 NUTRITION BLOGGER

I am willing to bet you had a caffeinated beverage before you even read this. And I am not here to judge, because I am drinking my matcha latte right now as I type! In fact 90% of adults in North America have at least one caffeinated product each day. Let’s learn a little bit more about our daily energy boost… 

Caffeine is a stimulant which means that it stimulates our central nervous system. Once your caffeine is down the hatch, it is absorbed from the gut into the bloodstream. Your liver puts in the work to breakdown caffeine but the main effects are on the brain. Caffeine blocks certain receptors in the brain that can cause you to get tired throughout the day. This blockage allows you to feel more awake, focused and energetic. If you are into the science side of things, this video below does a good job of breaking this down in just 2 minutes.  

BREW BENEFITS

We all know caffeine gives that go-go juice effect, but there may be more benefits in your cup of joe than you know:

  • May improve mood by boosting dopamine &  norepinephrine levels
  • May boost your metabolism
  • Heightened alertness 
  • Short term brain function improvements
  • Some research suggests that caffeine may boost brain function long term and may help delay the onset of Alzheimer’s and Dementia  
  • Exercise performance benefits 

TOO MUCH OF A GOOD THING

Though caffeine is considered generally safe there is a such thing as too much. The USDA recommends staying below 400 mg a day for adults and only having 200mg at a time. Your personal threshold may vary due to factors like bodyweight, metabolism, and sensitivity. It is also pretty easy to form a caffeine habit if you are not careful.

Signs of over caffeination include:

  • Headaches
  • Anxiety
  • Sleep problems or insomnia 
  • Upset stomach
  • Dizziness 
  • Concentration problems 
  • Rapid or abnormal heart rythym
  • Dehydration
  • Needing more each time & crashing harder after effects wear off 

If you read through this list and relate to many of the symptoms & usually get more than 400mg in a day it may be time to gradually cut back. 

NOT FOR EVERYONE

There are some populations that should limit or steer clear. Pregnant women can generally enjoy less than 200mg safely. If you have high blood pressure, it is recommend to avoid stimulants like caffeine. If you have anxiety, stimulants may worsen symptoms. Certain medications do not play well with caffeine. Always chat with your doctor to see what they feel is safe for you and your situation. 

BOTTOM LINE

For the general population, caffeine is safe if consumed under the proper amount. Make sure you keep an eye on your intake and how you are feeling. Take any questions up with your doctor if you are unsure. Keep in mind, one of the best ways to feel energized is to consume a balanced diet. Have that morning coffee to get things started and then keep the energy going with a flavorful salad for lunch. Order online today or come say hello in person! I can assure you our staff are caffeinated and excited to see you ; )

Chop well, Eat well, Live well!