Caffeine is a common and widely consumed substance affecting your body and mind. It is found naturally in coffee, tea, cocoa, guarana, and chocolate, as well as in some medicines and energy drinks.
Caffeine can stimulate your brain and nervous system, increase your alertness and energy, enhance your mood and endurance, and help you burn fat. Caffeine can also cause some negative effects, such as anxiety, insomnia, headaches, heart problems, and stomach issues.
Moreover, caffeine can create a physical dependence, which means that you may experience withdrawal symptoms if you reduce or stop your intake. Therefore, it is important to enjoy caffeine healthily and responsibly.
This article will provide some tips and recommendations on how to do so.
1. Know Your Limits
The safe amount of caffeine depends on several factors, such as your body weight, age, health condition, tolerance, and sensitivity.
The general recommendation for healthy adults is to limit their caffeine intake to no more than 400 mg daily, equivalent to about 4 cups of coffee or 8 cups of tea (EFSA, 2015)2.
For children and adolescents, the recommended limit is no more than 3 mg per kg of body weight per day (Health Canada, 2012)3.
For pregnant and breastfeeding women, the recommended limit is no more than 200 mg per day (ACOG, 2010)1.
People with certain medical conditions, such as high blood pressure, heart problems, anxiety, insomnia, or ulcers, should consult their doctor before consuming caffeine or reduce their intake accordingly (Mayo Clinic, 2020)8.
2. Choose Your Caffeine Sources Wisely
Not all caffeinated foods and drinks are created equal. Some of them may contain more caffeine than others, or may have added sugars, calories, or chemicals that can counteract the benefits of caffeine or cause harm to your health.
For example, an espresso has more caffeine than instant coffee, and dark chocolate has more caffeine than milk chocolate. Similarly, energy drinks and sodas are loaded with sugars and contain added chemicals that can increase your blood sugar levels, insulin levels, and risk of diabetes (Malik et al., 2010)7.
Therefore, it is better to opt for natural sources of caffeine, such as coffee, tea, cocoa, or chocolate, and avoid or limit artificial sources, such as energy drinks, sodas, or medicines.
To avoid disrupting sleep, switch to lower-caffeine or caffeine-free alternatives, such as decaffeinated coffee, herbal tea, or water, especially in the afternoon or evening.
3. Make Your Drinks Healthier
While coffee and tea have many health benefits, such as increasing your metabolic rate and providing antioxidants (McKay & Blumberg, 2002; Westerterp-Plantenga et al., 2005)9 12, adding large amounts of sugar, syrup, and heavy creamers can transform them from healthy choices into unhealthy choices.
These additives can increase calorie intake, blood sugar levels, insulin levels, and risk of obesity and diabetes (Keijzers et al., 2002; Schubert et al., 2017)5 11.
To make your drinks healthier, avoid or limit the addition of artificial sweeteners, refined sugar, and artificial creamers. Instead, you can use natural sweeteners like honey, maple syrup, or stevia, or add milk, cream, or plant-based alternatives, such as almond, soy, or oat milk.
You can also add spices, such as cinnamon, nutmeg, or ginger, to enhance the flavor and aroma of your drinks.
4. Balance Your Intake
While caffeine can boost your energy and mood, it can also cause anxiety, jitteriness, insomnia, and headaches if you consume too much or too late in the day.
You can also avoid drinking caffeine on an empty stomach, as this can increase its absorption and effects. Instead, you can drink caffeine with or after a meal, preferably with protein and fiber, to slow down its absorption and reduce its impact on your blood sugar levels.
Furthermore, you can drink plenty of water to stay hydrated and prevent dehydration, which can worsen the effects of caffeine (Popkin et al., 2010)10.
5. Enjoy It Mindfully
Caffeine can be a wonderful and enjoyable substance, but it should not substitute for a balanced diet, regular exercise, and adequate sleep. These are the essential pillars of a healthy lifestyle that can provide you with the energy, mood, and wellness you need.
Therefore, you should not rely on caffeine to cope with stress, boredom, or negative emotions, or to mask your fatigue or sleep deprivation.
Instead, you should enjoy caffeine as a complement to your healthy habits, and appreciate its taste, aroma, and effects. You can also practice mindfulness techniques, such as meditation, breathing exercises, or gratitude, to enhance your awareness and enjoyment of caffeine (Kerrigan et al., 2011)6.
Enjoy Caffeine in A Healthy and Responsible Way
Caffeine is a common and widely consumed substance affecting your body and mind. It can stimulate your brain and nervous system, increase your alertness and energy, enhance your mood and endurance, and help you burn fat.
However, caffeine can also cause some negative effects, such as anxiety, insomnia, headaches, heart problems, and stomach issues. Moreover, caffeine can create a physical dependence, which means that you may experience withdrawal symptoms if you reduce or stop your intake.
Therefore, it is important to enjoy caffeine healthily and responsibly. You can follow these five steps; know your limits, choose your sources wisely, make your drinks healthier, balance your intake, and enjoy it mindfully.
By following these steps, you can reap the benefits of caffeine, avoid the risks, and make caffeine a part of your healthy and happy lifestyle.
Sources and References
- ACOG. (2010). Moderate caffeine consumption during pregnancy. https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2010/08/moderate-caffeine-consumption-during-pregnancy
- EFSA. (2015). Scientific opinion on the safety of caffeine. EFSA Journal, 13(5), 4102. https://doi.org/10.2903/j.efsa.2015.4102
- Health Canada. (2012). Caffeine in food. https://www.canada.ca/en/health-canada/services/food-nutrition/food-safety/food-additives/caffeine-foods/foods.html
- James, J. E., & Rogers, P. J. (2005). Effects of caffeine on performance and mood: withdrawal reversal is the most plausible explanation. Psychopharmacology, 182(1), 1–8. https://doi.org/10.1007/s00213-005-0084-6
- Keijzers, G. B., De Galan, B. E., Tack, C. J., & Smits, P. (2002). Caffeine can decrease insulin sensitivity in humans. Diabetes Care, 25(2), 364–369. https://doi.org/10.2337/diacare.25.2.364
- Kerrigan, D., Chau, V., King, M., Holman, S., Joffe, A., & Solomon, L. (2011). A mindfulness-based stress reduction program for individuals living with HIV/AIDS: preliminary findings. Journal of Alternative and Complementary Medicine, 17(2), 139–143. https://doi.org/10.1089/acm.2010.0160
- Malik, V. S., Popkin, B. M., Bray, G. A., Després, J. P., Willett, W. C., & Hu, F. B. (2010). Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes: a meta-analysis. Diabetes Care, 33(11), 2477–2483. https://doi.org/10.2337/dc10-1079
- Mayo Clinic. (2020). Caffeine: How does it affect blood pressure? https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/blood-pressure/faq-20058543
- McKay, D. L., & Blumberg, J. B. (2002). The role of tea in human health: an update. Journal of the American College of Nutrition, 21(1), 1–13. https://doi.org/10.1080/07315724.2002.10719187
- Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
- Schubert, M. M., Irwin, C., Seay, R. F., Clarke, H. E., Allegro, D., & Desbrow, B. (2017). Caffeine, coffee, and appetite control: a review. International Journal of Food Sciences and Nutrition, 68(8), 901–912. https://doi.org/10.1080/09637486.2017.1320537
- Westerterp-Plantenga, M. S., Lejeune, M. P., & Kovacs, E. M. (2005). Body weight loss and weight maintenance in relation to habitual caffeine intake and green tea supplementation. Obesity Research, 13(7), 1195–1204. https://doi.org/10.1038/oby.2005.142