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| What builds up if you consume too much coffee |
What builds up if you consume too much coffee
Caffeine is an active ingredient in drinks beloved around the world that has powerful effects on humans. What happens if you have too much?
Caffeine is naturally found in your morning coffee or tea, as well as in your favorite energy drinks and popular soft drinks. For most people, drinking caffeine gives your body and brain the boost they need when they feel a little sluggish.
However, a brand of lemonade sold in the United States was recently taken off the market due to allegations that it contained dangerously high levels of caffeine, even though it was within the recommended daily caffeine intake for adults. This raises the question of caffeine overdose and whether it matters where you get it.
While there is a wealth of research showing that certain caffeinated beverages have health benefits, there is still uncertainty about how you consume them.
How does caffeine affect the body?
Our bodies have many important functions going on at any one time, including heart rate, blood circulation, and sleep cycles. Most of them are influenced by adenosine, which is naturally produced in the body and whose actions make us feel tired at the end of the day.
"Adenosine is a substance that is naturally produced in the body to promote the movement of various organs that are stressed or need to reduce their energy demands," says Kenneth Jacobson, chief of the Department of Molecular Biology at the National Diabetes Institute.
Adenosine receptors are found on the outside of many cells in the body and interact with various levels of adenosine near the cells, sending instructions inside the cells to reduce their activity levels. It promotes sleep in the heart, kidneys, immune system and other tissues.
When we ingest caffeine, it is quickly absorbed into the bloodstream, where it competes with adenosine, preventing it from attaching to these receptors and doing its job. That's why caffeine makes us feel awake and alert.
Damien Bailey, professor of physiology at the University of South Wales in the United Kingdom, says caffeine also increases levels of other neurotransmitters, such as dopamine and adrenaline, making you feel energized.
"The human mind is like a massive lean muscle," Bailey explains."He needs to do something, and he's motivated by dopamine, adrenaline and caffeine."
Health benefits of caffeine
There is a lot of evidence for the health effects of caffeine, especially since coffee is one of the foods with the highest percentage of caffeine in many people's diets.
In 2017, a comprehensive review analyzing more than 200 meta-analyses found that drinking three to four cups of coffee a day has more health benefits than harm, and studies that found harmful associations can be explained by the high percentage of coffee smokers. they drink.
But where things can get a little more nuanced is heart health. A study of nearly 19,000 people found that drinking more than two cups of coffee a day increased the risk of death from heart disease in people with high blood pressure, but not in people with healthy blood pressure.
In reviewing the evidence, the scientists also found that moderate coffee may reduce mortality, high blood pressure and heart disease, but has little effect on the risk of coronary heart disease.
Research has also shown that coffee may affect the quality of physical activity. A study of recreational cyclists found that coffee can improve physical performance by 1.7%. Caffeine has also been linked to a reduced risk of certain types of cancer, heart disease and type 2 diabetes.
Coffee, but not tea, has been found to be consistently effective in combating depression, and there is also evidence that adenosine antagonists like caffeine, which blocks adenosine receptors, may benefit the aging brain, Jacobson says.
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| GIRLS ENJOYING COFEE |
Caffeine itself and other potent synthetic caffeine-like molecules have been clinically studied and found to be beneficial for patients with neurodegenerative diseases such as Alzheimer’s dementia, he says.
In fact, studies have shown that caffeine consumption can reduce the risk of developing Alzheimer's disease by up to 60%.
One explanation, Bailey says, is that caffeine improves blood flow to the brain. The brain burns a lot of fuel, he says. It makes up about 2% of your body weight, but provides more than a quarter of your body's total energy needs.
But while the increased blood flow to the brain caused by caffeine is good, it can also cause headaches, so caffeine is a risk factor for migraine sufferers, he says.
Coffee is also associated with a healthy composition of the gut microbiome through bioactive polyphenols and alkaloid compounds, including caffeine. It is well documented that the proper composition of the gut microbiome can have a significant impact on health.
It's also important to note that some of the health benefits of coffee are independent of its caffeine content. According to Cornelis, chlorogenic acid, a emulsion unique to coffee, may contribute to coffee's health benefits, particularly for diabetes.
“ Population data easily show that drinking coffee reduces diabetes, but the effect may not be related to caffeine because it occurs indeed without caffeine, ” he says.
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numerous caffeinated drinks can have different goods depending on the other constituents they contain. This also applies to different types of coffee.
For illustration, roasted coffee contains bioactive composites that have antioxidant and anti-inflammatory goods.
According to Ruari, instant coffee has further salutary polyphenols than sludge coffee, but it also contains carcinogenic acrylamide.
Anti-inflammatory goods have also been discovered due to the flavanols contained in tea.
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Coffee is best known for its caffeine content, but tea is also a strong contender.
“ explosively brewed black and green teas are enough heavy when it comes to caffeine, ” says Bailey.
Over 20 years, over 500,000 people have shown that they have lower arterial diseases and mortality than those who do not drink or are not filtered by a slow -elaboration filter through a single study filter. coffee. Researchers believe it can be due to caffeine.
The studies discovered that the researchers benefited from the replacement of the car at the first replacement of the car car with cars.
The researchers have the lowest risk of coffee, which has the risk of bringing daily caffeine to drink coffee and 40% of the risk of coffee or 40% of the risk of death. More cars have increased the risk of death.
The latest trend is the use of caffeine in energy drinks. Caffeine is a blurred term for other ingredients, including other ingredients, including other ingredients, including Zucchero and Guarana.
Research shows that the most popular coffee drinks in the UK and US contain between 75 and 160 milligrams of caffeine, although some contain up to 500 milligrams.
Energy drink contents include B vitamins, L-carnitine, L-theanine, and glucuronolactone, according to postdoctoral study on nutrition researcher Alex Ruani at University College London. "The heart and brain are just two of the numerous bodily systems that can suffer from the combination of these elements. In the long term, this can lead to cardiac problems such as low blood pressure and hypertension, as well as psychological problems such as panic attacks and seizures.”
The time is right
Whether it’s caffeine to keep you focused during meetings or working out at the gym, the time of day seems to be crucial. Blood levels of caffeine peak after 20 minutes and take about an hour to reach peak levels, Bailey says. “Caffeine boosts metabolism and counteracts fatigue, so taking it an hour before a workout can dramatically improve performance.”
When you wake up in the morning, some researchers recommend waiting 90 minutes to two hours before drinking your first cup of coffee. Their theory is that adenosine bound to your extracellular matrix is slowly cleared in the first two hours after waking up, leaving a clear path for caffeine to bind properly. But other researchers dispute the validity of this theory, saying there is little scientific evidence to support it.
But although caffeine is quickly absorbed by the stomach, it can take several hours for its effects to wear off. Scientists recommend taking the last "dose" of caffeine 8 hours and 48 minutes before bed.
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When should you not give caffeine?
National guidelines in the UK, as well as in the US, recommend no more than 200mg of caffeine per day during pregnancy.
But 32 out of 37 studies found that caffeine increases the risk of adverse pregnancy outcomes, which may include gestational diabetes or preeclampsia or fetal growth restriction. Because caffeine will cut the cells faster.
"Doctors don't know how much caffeine they're giving," he said. "Espresso can contain between 250 and 700 milligrams of caffeine, and some energy drinks can contain 500 or 600 milligrams."
It's easy to overload on caffeine, Bailey adds—and you'll know when it happens, because you'll start to feel angry, anxious, worried, and dizzy. You can start premature contractions, which are done by other heart valves, because the pacemaker hurts, he added.
But moderate coffee consumption of two or three cups a day is not associated with serious side effects in healthy people, Jacobson said.
If a person needs to stop using caffeine suddenly, they recommend going slowly over a few days to avoid caffeine withdrawal symptoms.
And if you drink a lot of caffeine over time, you will experience withdrawal symptoms if you stop suddenly, but research shows that it is possible with daily doses up to 100 mg but. The process that causes caffeine withdrawal symptoms is the same process that stimulates the effects of caffeine, Cornelis said.
"People who consume a lot of caffeine for a long time will have a feeling of tolerance, because the adenosine receptors increase. With the increase of these hormones, there are more opportunities for decaffeinated adenosine," said he said. . . . .
Individual differences
There are at least eight inherited genes linked to caffeine consumption, such as those that affect lipid metabolism, the emotional effects of coffee on the brain, how quickly we digest coffee, how we can cope with it, and how we like it. Ruani said in a low voice.
Half of the caffeine we drink may last only two hours, but for some people it can last more than 12 hours, Cornell said.
Our genetic differences may also affect the health benefits of regular coffee consumption.
“Some people experience increased blood pressure when they drink caffeinated beverages, while others do not,” Ruani said. “For some people, caffeine helps with cardiovascular protection, and for others it doesn’t.” And this, he says, gives rise to conflicting ideas about coffee's health benefits.
How much caffeine do you drink?
Caffeine is a unique drug because it acts very quickly. And even though good food can be very difficult, it is important.
If you're having trouble breathing and feeling sluggish, you may have exceeded your caffeine limit, Bailey says. But he said having trouble sleeping at night is a good sign.
“You can always ask for coffee after dinner, or decaffeinated coffee,” she says. “Sleep is very important for the brain.”
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