Caffeine can tend to be a confusing topic in the nutrition world. Every person responds to caffeine differently, so recommendations aren't always accurate. Paying attention to negative side effects can help you recognize your body's specific caffeine tolerance.
These side effects include:
• Increased energy • Irritability
• Increased alertness • Decreased quality and length of sleep
• Jitteriness • Headaches
• Increased anxiety • Abnormal heart rhythms
• Increased Blood Pressure • Sleep walking
• Stomach irritations
Although uncommon, extremely high intakes of caffeine can trigger serious health problems such as heart attack, stroke, or even death.
There is research linking small amounts of caffeine to reduced risks of Parkinson’s disease, some cancers, and increased endurance. There is however, no evidence linking caffeine to be an effective weight loss solution. In fact most drinks that contain caffeine also include unhealthy amounts of added sugar and calories that can contribute to weight gain, diabetes, and tooth decay.
The Mayo Clinic recommends the following daily limits of caffeine:
- Adult: less than 400 mg/day
- Adolescent: less than 100 mg/day
- Child: 0 mg/day
DID YOU KNOW: Consistent caffeine intake as little as 100 mg/day can cause dependency on caffeine?
Dependency on caffeine can cause headaches, restlessness, drowsiness, and irritability. If you fall into this dependence category, decrease daily consumption slowly to prevent these symptoms from occurring. You can also combat these side effects by finding alternative ways to increase your energy such as: getting enough sleep, staying hydrated, eating a healthy diet, and exercising daily.
**If you are still tired after allowing your body to adjust to a lack of caffeine and having healthy lifestyle habits, consult a doctor. Extreme fatigue could be a sign of an underlying health problem that caffeine was covering.
Like all things, moderation is key! Too much of anything isn't healthy. If you're a caffeine drinker work to find your healthy balance. Listen to your body, it knows you best!!
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