Do you start your day with a cup of coffee? Let's find out exactly how caffeine affects our body

Many people feel sluggish all day if they don't drink a cup of coffee first thing in the morning. Or they need a plain tea to help them feel refreshed in the evening. Are you one of those people? In fact, four out of five adults drink something containing caffeine every day. Today, we'll talk about what this ubiquitous substance called 'caffeine' actually does to our bodies.

The amount of caffeine you consume in a day depends on your preferences. For example, a cup of tea can contain anywhere from 14 to 60 milligrams of caffeine. But a cup of coffee can contain up to 200 milligrams. Not only that, but energy drinks , colas, and chocolates also contain caffeine. While it's not harmful in moderation, consuming too much is not good for your health.

How much is good? Safe and dangerous levels of caffeine

It is generally considered safe for an adult to consume about 400 milligrams of caffeine per day. Simply put, that's roughly the amount of 4 or 5 regular cups of coffee.

But this is just an average. The amount of caffeine that each person can tolerate can vary. There are several signs that you may have had too much caffeine. It is very important to pay attention to these.

The maximum effect of caffeine is felt about an hour after you drink it. After about 4 to 6 hours, about half of the amount you consumed is eliminated from your body.

How caffeine affects the brain and nervous system

Caffeine can have both good and bad effects on our mind and nervous system.

Help to stay awake

Caffeine is a stimulant. Simply put, our brains have a chemical called adenosine . This is what makes us sleepy. Caffeine blocks the action of this adenosine. This helps us stay awake and alert. That's what gives us a jolt of energy when we drink coffee in the morning.

Effect on sleep

But there's another side to this. Melatonin , a hormone that helps us fall asleep, is reduced in the presence of caffeine in the body. That's why drinking coffee in the evening or late at night can make it difficult to fall asleep. If you have sleep problems, it's best to limit your caffeine intake during the day and at night.

Anxiety and restlessness

Too much caffeine can make some people feel jittery, restless, and have a pounding heart. If you already have a condition like anxiety or panic disorder , your doctor may tell you to stay away from caffeine.

The side that brings joy to the mind

But there is a positive side. Caffeine increases the production of a chemical called dopamine in our brain. This is what makes us feel happy, relaxed, and motivated. Some studies have shown that people who drink coffee in moderation may have a reduced risk of conditions like depression .

Memory and learning

Caffeine can also improve our memory and thinking skills. Studies have shown that people who drink coffee score higher on tests. In addition, caffeine has been found to have some ability to reduce the risk of memory-related diseases such as Alzheimer's disease , which occurs with age.

Caffeine Addiction (Addiction and Withdrawal)

It can also be addictive. If you get a headache, feel sad, or have trouble concentrating when you stop drinking your regular coffee, you may be experiencing withdrawal symptoms .

What happens to the heart?

This is something that many people are afraid of. But in fact, caffeine, when consumed in moderation, does not cause much harm to your heart. There is no clear evidence that it permanently increases blood pressure or causes dangerous effects on heart rhythms (arrhythmias) .

If you consume a lot of caffeine from a large bottle of energy drink at once, you may experience abnormal heart rhythms and a slight increase in blood pressure for a few hours. So you need to be careful about that.

If you already have heart disease, it's best to talk to your doctor about whether it's safe to consume caffeine.

Effects on digestion and urination

Some people say, “Drinking coffee makes you feel sick .” There is some truth to that. Caffeine increases the production of acid in our stomach. If you have a condition like gastritis or GERD (Gastroesophageal Reflux Disease) , caffeine can worsen your symptoms.

Also, caffeine is a diuretic, which means it increases the amount of urine produced by the body. That's why you need to go to the toilet more often after drinking coffee.

Is caffeine good during pregnancy?

This is a very important point. Too much caffeine during pregnancy, especially in the early months, can harm the developing baby . Even when planning to have a baby, it is not advisable to consume more than 400 milligrams per day.

A fetus has a very low ability to metabolize caffeine. Therefore, limit your caffeine intake to less than 200 milligrams per day during pregnancy.That's what doctors advise. That's less than two regular cups of coffee. If you have any questions about this, be sure to talk to your doctor.

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