Not all the
beverages in your house need be caffeinated!
beverages in your house need be caffeinated!
Hello friends, and welcome to this month’s
“caffeinated” Joyinmovement newsletter,
“caffeinated” Joyinmovement newsletter,
I mentioned in January’s newsletter that caffeine
required a newsletter of its own, so here it is!
required a newsletter of its own, so here it is!
Caffeine seems to be everywhere these days, not just in
beverages or foods. I’ve seen it in soaps and personal hygiene items as
well. It’s even in the fireplace log currently in my fireplace!
Caffeine is America’s drug of choice with more than 90% of Americans
admitting to regular caffeine use, and up to 30% of them ingesting 600
milligrams or more each day. That’s about six cups of coffee a day! As
for what caffeine promises to deliver, it’s quite a list……
beverages or foods. I’ve seen it in soaps and personal hygiene items as
well. It’s even in the fireplace log currently in my fireplace!
Caffeine is America’s drug of choice with more than 90% of Americans
admitting to regular caffeine use, and up to 30% of them ingesting 600
milligrams or more each day. That’s about six cups of coffee a day! As
for what caffeine promises to deliver, it’s quite a list……
–general performance enhancement
–better
calorie burning
calorie burning
–ability to ward off sleep
–improved athletic performance
–decreased
pain and fatigue
pain and fatigue
–improved memory
–enhanced mood.
What’s interesting though, is that when asked,
most users do not consume caffeine for these benefits. They drink it to
avoid the withdrawal symptoms: those agonizing headaches. And I don’t
mean to pick on Americans here, the whole world is hooked. It’s easy to
see why. Caffeine is readily available and while some of the benefits
are indeed real, the problem seems to be that most people go from using
it for an occasional pick-me-up to becoming dependent on it. Their
tolerance to caffeine increases, withdrawal symptoms increase in
intensity, and benefits diminish. It becomes a stimulant rollercoaster.
If you want to use caffeine, the idea is to moderate consumption to
optimize these benefits and minimize potential harmful effects.
most users do not consume caffeine for these benefits. They drink it to
avoid the withdrawal symptoms: those agonizing headaches. And I don’t
mean to pick on Americans here, the whole world is hooked. It’s easy to
see why. Caffeine is readily available and while some of the benefits
are indeed real, the problem seems to be that most people go from using
it for an occasional pick-me-up to becoming dependent on it. Their
tolerance to caffeine increases, withdrawal symptoms increase in
intensity, and benefits diminish. It becomes a stimulant rollercoaster.
If you want to use caffeine, the idea is to moderate consumption to
optimize these benefits and minimize potential harmful effects.
Caffeine enters your blood stream rapidly, and within an
hour reaches all your organs inducing physiological changes that will
last for up to six hours. Due to its chemical structure, it easily
crosses the blood-brain barrier and a whole host of chemical reactions
in your body begin. An exaggerated stress response takes hold so your
adrenal glands produce adrenaline, the “flight or fight” hormone. Heart
rate increases, blood flow shunts to the muscles, blood pressure rises,
muscles contract, and the liver releases extra glucose into the blood
stream thereby sparing muscle glycogen. Quite A LOT of influence this
caffeine has over our nervous system, wouldn’t you say?
hour reaches all your organs inducing physiological changes that will
last for up to six hours. Due to its chemical structure, it easily
crosses the blood-brain barrier and a whole host of chemical reactions
in your body begin. An exaggerated stress response takes hold so your
adrenal glands produce adrenaline, the “flight or fight” hormone. Heart
rate increases, blood flow shunts to the muscles, blood pressure rises,
muscles contract, and the liver releases extra glucose into the blood
stream thereby sparing muscle glycogen. Quite A LOT of influence this
caffeine has over our nervous system, wouldn’t you say?
It is true that caffeine enhances athletic performance,
and nearly 70% of athletes in one study I read reported regular caffeine
use. Interestingly enough though, the performance enhancing benefits of
caffeine are stronger in NONUSERS than in regular users. The brain
adapts and its effects are lessened with the same dose producing fewer
desirable physiological changes. Many people, when they see their
tolerance increasing, consume more caffeine, continuously pursuing the
jolt. This only serves to increase what can be severe consequences. I
read studies of what happens to people who binge on caffeine and it’s
not a pretty picture. In addition to its toxicity at high doses, when
combined with other substances like alcohol, ephedrine or
anti-inflammatory medications, even moderate caffeine use can be
dangerous.
and nearly 70% of athletes in one study I read reported regular caffeine
use. Interestingly enough though, the performance enhancing benefits of
caffeine are stronger in NONUSERS than in regular users. The brain
adapts and its effects are lessened with the same dose producing fewer
desirable physiological changes. Many people, when they see their
tolerance increasing, consume more caffeine, continuously pursuing the
jolt. This only serves to increase what can be severe consequences. I
read studies of what happens to people who binge on caffeine and it’s
not a pretty picture. In addition to its toxicity at high doses, when
combined with other substances like alcohol, ephedrine or
anti-inflammatory medications, even moderate caffeine use can be
dangerous.
Chronic caffeine use can also contribute to:
–high blood pressure
–high blood
sugar
sugar
–decreased bone density in women
–jittery nerves and sleeplessness
–withdrawal
symptoms like headaches, irritability, fatigue, difficulty concentrating
and decreased energy.
symptoms like headaches, irritability, fatigue, difficulty concentrating
and decreased energy.
Here are some ideas if you want to moderate your
caffeine consumption to optimize its advantages while averting
dependence and withdrawal:
caffeine consumption to optimize its advantages while averting
dependence and withdrawal:
1- If you are going to taper off caffeine, choose a
period of relatively low stress. It may cause tiredness so get plenty
of sleep—7-8 hours would be great.
period of relatively low stress. It may cause tiredness so get plenty
of sleep—7-8 hours would be great.
2–Keep track of how much caffeine you take in each day.
Getting real with this number will help you taper down.
Getting real with this number will help you taper down.
3–Start substituting a caffeine-free beverage for one
caffeinated beverage every day. Each week add one more substitution. You
want to get down to 100 milligrams per day. This is the level below
which dependency is unlikely to occur.
caffeinated beverage every day. Each week add one more substitution. You
want to get down to 100 milligrams per day. This is the level below
which dependency is unlikely to occur.
4–Next try going cold turkey for three days. The
research suggests that withdrawal occurs approximately three days after
quitting for new users, and as quickly as 12 hours in regular users. If
you feel the caffeine headache, your baseline dose is not low enough.
Continue to taper to a 25 mg maintenance dose. You can choose to endure
the headache and within a few days you will likely have control over
your habit.
research suggests that withdrawal occurs approximately three days after
quitting for new users, and as quickly as 12 hours in regular users. If
you feel the caffeine headache, your baseline dose is not low enough.
Continue to taper to a 25 mg maintenance dose. You can choose to endure
the headache and within a few days you will likely have control over
your habit.
5–You do not need a caffeine boost to get you through
every deadline, every day or every life event. Choose wisely.
every deadline, every day or every life event. Choose wisely.
It is possible to have your relationship with caffeine be
transformed from an annoying habit driven by the fear of a nagging
headache into an occasional performance-enhancing and
concentration-boosting one. I myself am “wired” just from writing this
month’s newsletter!
transformed from an annoying habit driven by the fear of a nagging
headache into an occasional performance-enhancing and
concentration-boosting one. I myself am “wired” just from writing this
month’s newsletter!
I hope this newsletter has been informative and useful.
Even if you are not a caffeine user or have a healthy relationship with
caffeine, there is always something we can learn from the general
understanding of how our systems work when we introduce chemical changes
into the picture.
Even if you are not a caffeine user or have a healthy relationship with
caffeine, there is always something we can learn from the general
understanding of how our systems work when we introduce chemical changes
into the picture.
Until next month, may your java be joyful and your mochas
be MOVEMENT motivators!
be MOVEMENT motivators!
shelli
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