Oh, caffeine. I have a love/hate relationship with the stuff. Caffeine is quite possibly one of the things that kept me going through college (and a good Shakira song!). You can’t stay out until 4:00 am and be up for work by 6:00 without a little help! Ugh. The good ol’ days!

 

As I’ve started really focusing on healing my gut, I realized that many of the things I considered “normal” were actually really bad for me. Caffeine is one of those things. I should have known from early on, but I tried to push through. I mean, all my friends were doing it….but for real, I just LOVE the smell and taste of coffee!! But that’s kinda a new thing for me, my vice was Diet cherry Coke. And Diet Coke with lime. And Mr. Pibb. And anything I could mix with rum. Or UV Vodka. Or an energy drink (Cherry Bombs anyone?). Looking back at my college years, the mystery around my gut issues are becoming very clear…. 😳

 

I never made a pot of coffee until I moved in with Craig. I was so confused by the entire process….it took me a few times to realize the importance of pouring water into the reservoir instead of directly in the thing where the filter and grounds go. It’s kind of like how I remember the very specific phone call I had with my mom about how to make corn on the cob. I’m not quite sure how I made it so far in life!! HA! (I assure you, I really did graduate with a 4.0…both times)

 

Anyways, back to the caffeine. Full disclosure, I’m one of those weirdos who drinks decaf coffee. I know, I know!! All you coffee drinkers out there are rolling your eyes! “Why even bother?!” I know, I can see your eye rolls from here. This is something all decaf drinkers have to constantly defend. I like the smell. It’s the placebo effect, I’m fully aware.

 

Anyways, again, back to the caffeine. I’m also one of those people who actually experiences the opposite effect of caffeine. It puts me to sleep. If I have a cup of regular coffee, no joke, I will be sleeping in about 30 minutes. But not the good restful kind. The jittery, nightmares of being murdered, wake up soaked in my own sweat after 6 minutes kind of sleep. And then, to make matters worse, when I wake up, I’m hung over. My stomach is in knots, I feel like there is not a drop of water inside my body, I need greasy diner food, and I look like I’ve been living under a rock for the last 10 years. No joke, this happens every time. EVERY TIME.

 

Do you see why I shouldn’t have caffeine? Eek. Unfortunately, that doesn’t always stop me. Caffeine really is addictive. It’s like a drug. And you legit go through withdrawal when you stop drinking it.

 

Why do I do this to myself???

 

Because I’m an imperfect human.

 

Anyways, since I’m assuming most of you don’t have the dysfunctional relationship with caffeine that I do, I thought I would share some interesting things about caffeine. Maybe there’s someone out there like me. I can’t be the only one, can I?

 

Maybe we can start a support group or something… 🤪

 

Where is caffeine found?

Caffeine has been identified in more than 60 plant species and history suggests that it may have been consumed as far back as the Paleolithic period (1)! Currently, the most common dietary source of caffeine is coffee, but cocoa beverages, soft drinks, energy drinks, and specialized sports foods and supplements also contribute to regular intake (2). Caffeine is also present in many prescription and nonprescription (i.e., over-the-counter) medications, including some taken for headache, pain relief, cold, appetite control, staying awake, asthma, and fluid retention (3). 


 

What effects does caffeine have on the body?


After ingestion, caffeine is quickly absorbed from the gastrointestinal tract into the bloodstream. Once it’s in the bloodstream, caffeine promptly gets absorbed into body tissues and crosses over multiple barriers in the body, including the blood-brain barrier (a roadblock between your bloodstream and your brain which is there to protect your brain from toxins), the blood-placenta barrier for pregnant ladies, and the blood-testis barrier for men. Caffeine peaks in the blood anywhere from 15 minutes to 2 hours (4).

 

Caffeine is considered a drug because of its stimulant effects on the nervous system. It has been found to positively influence mental performance, increase energy, and improve mood (5). Caffeine has been found to have a role in the prevention of physical degeneration from Parkinson’s disease (6) and studies have also shown that chronic caffeine consumption has been linked to a significantly lower risk of developing neurodegenerative diseases (meaning diseases that affect the brain and nervous system), such as Alzheimer’s disease.


 

Other benefits of caffeine consumption include improved mental alertness, speed reasoning, and memory, weight loss, improved physical performance during endurance exercise, and protection against certain skin cancers (7). Negative side effects associated with caffeine include nervousness, anxiety, sleeplessness, irritability, dehydration, stomach upset, diarrhea, and nausea, increased heart rate, and both psychological and physical dependence (8).

 

What are the tolerable limits?


In adult men and non-pregnant women, the U.S. Food and Drug Administration considers 400 milligrams (about 4 cups of brewed coffee) a safe amount of caffeine for healthy adults to consume daily. 

 

Pregnant women should limit their caffeine intake to 200 mg a day (about 2 cups of brewed coffee), according to the American College of Obstetricians and Gynecologists.
 The American Academy of Pediatrics suggests that children under age 12 should not consume any food or beverages with caffeine. For adolescents 12 and older, caffeine intake should be limited to no more than 100 mg daily.  It may be worth noting, however, that many cultures around the world do introduce teas that may contain caffeine to children as young as two years old.


 

For comparison: 

•       8 oz of coffee contains 100mg of caffeine

•       8 oz of green tea contains 35 mg of caffeine

•       A can of soda contains anywhere from 40-72 mg of caffeine

•       Energy drinks can range from 20-400mg+ of caffeine (yes, per drink!)

•       The caffeine content of drugs varies from 16 mg to 200 mg per tablet



 

How to decide how much caffeine is right for you


People have different tolerances and responses to caffeine, partly due to genetic differences. Take inventory of how you feel when you drink something caffeinated and decide for yourself what makes sense.

 

If you feel jittery, anxious, or addicted to the rush, then perhaps you should pull back on the caffeine and opt for a chemical-free Swiss Water Process decaf coffee or naturally uncaffeinated herbal tea. If you’re ultimately feeling better with less, then follow your body’s cues.

 

Keep in mind that not all caffeinated products are created equal! Opting for organic, whole-food sources of caffeine, like coffee, tea, or cacao is going to provide other additional nutrients that will benefit your body. In general, it’s smart to avoid sodas, energy drinks, and other highly processed items with artificial sources of caffeine— as they are unnatural and can cause inflammation and other negative side effects. 

 

Wow, all this caffeine talk is making me sleepy!

 

On that note, cheers! Have an awesome week!

 

Peace, love & kale!

Lindsay

 

 

PS – If you’re ready to take control of your health and live life like you mean it, you might be a good candidate for wellness coaching! I’m accepting new clients for my 12-Week Wellness Coaching Program for those wanting to start in February or March. Let’s schedule a FREE 30-minute discovery call to see if this program would be the right fit for you!

 

https://www.fullbloomacres.com/discovery-call

 

 




Sources:

1. Barone, J. J., & Roberts, H. R. (1996). Caffeine consumption. Food and Chemical Toxicology, 34(1), 119–129. doi:10.1016/0278-6915(95)00093-3 


 

2-3, 5-6. Cappelletti, S., Daria, P., Sani, G., & Aromatario, M. (2015). Caffeine: Cognitive and Physical Performance Enhancer or Psychoactive Drug? Current Neuropharmacology, 13(1), 71–88. doi:10.2174/1570159x1366614121


 

4. “Caffeine.” The Nutrition Source, 12 Nov. 2020, https://www.hsph.harvard.edu/nutritionsource/caffeine/.


 

7-8. “Caffeine: Benefits, Risks, and Effects.” Medical News Today, MediLexicon International, https://www.medicalnewstoday.com/articles/285194#risks.