Again About Caffeine
Consumed virtually every day by more than 80 percent of the world's population, caffeine may well be the most widely used psychoactive drug. It's also one of the most widely researched drugs and after years of close study - undoubtedly fueled by numerous cups of coffee - scientists have yet to demonstrate whether, if caffeine consumption were stopped tomorrow, the worldwide results would be positive or negative.
One thing is certain: Caffeine is highly addictive. If you're used to drinking even one or two cups of coffee a day and then quit, you'll have unpleasant withdrawal effects such as a headache, drowsiness and fatigue. These effects will disappear rapidly if you resume drinking coffee and more slowly if you continue your abstinence.
It's hardly the kind of addiction that will lead anyone to break into the nearest coffee shop. And most caffeine-containing products - coffee, tea and even chocolate - have been found to have health benefits that at least offset any negative effects of the caffeine.
Most Americans believe they can think faster and work better after a coffee break, and only part of this can be attributed to the rest. One recent study concluded that drinking coffee significantly reduced night driving impairment without altering subsequent sleep.
Too much caffeine - for most individuals, more than six cups of coffee a day - can produce effects that interfere with clear thinking - including nervousness, tension, upset stomach, anxiety, sweating and insomnia.
Individual reactions to caffeine vary widely, however, and the source of the caffeine can be an important factor. While coffee, tea and chocolate have beneficial antioxidants, caffeinated soft drinks have little nutrition to offer and are high in calories, sugar and high fructose corn syrup.
Antioxidants in coffee and tea are believed to reduce the risk of cardiovascular disease. And a recent study tracking 125,000 men and women over two decades found that those drinking six or more cups of coffee a day had a slightly decreased risk of coronary artery disease relative to those who drank one cup or less a day. Although caffeine may raise blood pressure temporarily, it apparently has no long-term negative effect.
A number of studies over the past several years have concluded that both caffeinated and decaffeinated coffee can lower the risk for type 2 diabetes. Some authorities suggest that this may be due to weight loss associated not only with caffeine but other constituents of coffee, including chlorogenic acid and quinides. A recent Japanese study showed a reduced risk for type 2 diabetes in regular drinkers of coffee and green tea.
Though a few cups of coffee a day may benefit those at risk for diabetes, the effect of caffeine on those already suffering from type 2 diabetes is not so clear. A 2003 study suggested that caffeine consumption may have a negative effect on blood sugar regulation in some patients.
Caffeine has long been suspected as a cause of cancer. This suspicion has not, however, been borne out by recent research. In fact, many studies over the past decade have suggested that coffee and tea, because of their antioxidants, may help prevent cancer.
Researchers have long hypothesized that caffeine can increase exercise performance by enhancing the oxidation of fat and thereby preserving the glycogen stored in muscle cells. Several studies, as well as anecdotal experience from trained athletes, have supported the drug's performance-enhancing qualities, although the glycogen-sparing effect has not been proven.
A study recently published in the Journal of Sports Sciences found that caffeine consumption, while reducing the perception of effort during high-intensity activity, did not improve exercise performance.
In the past few years, grocery store shelves have been overrun with countless new "energy drinks" - high caffeine, high sugar soft drinks. Active ingredients usually include guarana, ginseng and ginkgo biloba, substances that may be risky if you are taking certain medications or being treated for some medical conditions.
Considering the popularity of caffeinated beverages the world over, it's gratifying to know that the drug's negative effects appear to be minimal - limited to temporarily higher blood pressure and mild withdrawal symptoms in moderate users. The health benefits offered by coffee and tea far outweigh any risk associated with caffeine consumption. So sleep easy, and don't be afraid to sit down to a nice cup of tea.
Casa Grande Regional Medical Center.
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