Caffeine , Caffeinism – The unconscious danger that we don’t know

More on the widely tolerated caffeine addiction

It will not be difficult to believe that caffeine is the most widely used psychosomatic stimulant in the world. The idea that its systematic use brings harm and risks will hardly surprise you, but the statement that every tenth of us suffers from some of the symptoms of caffeine should seriously shock you! It is worth considering whether part of the nervousness and unrestrained behavior may be a consequence of the third cup of coffee – something else quite normal.

What is caffeine and how does it enter our bodies?

Caffeine is a substance in the group of xanthine alkaloids. With the scientific name trimethylxanthine, caffeine is found in coffee beans, tea leaves and other plants. When found in coffee, it is called caffeine, in tea – tianin, in Guarana – guarana, in Yerba Mate – matein, etc.

Caffeine enters the body through beverages such as coffee, tea, energy and isotonic beverages, caffeine candies, stimulant supplements, some chocolates and pastries, even when consciously taking caffeine tablets. The bad thing is that we are rarely able to keep track of exactly how much we have consumed per day, and this is extremely important.

How does it work?

Caffeine is a direct stimulant of the central nervous system. It is best known for its ability to temporarily suppress drowsiness and restore alertness. When it enters the bloodstream through the digestive system, it passes through the liver, where it is metabolized to three major metabolites: paraxanthine (up to 84% of the amount ingested), theobromine (up to 12%) and theophylline (up to 4%).

Physiological properties of caffeine derivatives

  • paraxanthine – stimulates lipolysis, the process of breaking down fat stored in fat cells to fatty acids and glycerol, which enter the bloodstream;
  • theobromine – increases the volume of blood vessels and the volume of urine excreted, ie. also acts as a diuretic;
  • theophylline – relaxes the smooth muscles of the bronchi in the lungs and so breathing becomes easier with one idea.

Total effect of caffeine intake

General proven beneficial effects

  • stimulates the production of epinephrine (adrenaline); increases free energy levels;
  • removes the effect of drowsiness and increases alertness, but without replacing sleep;
  • improves athletic performance by suppressing the feeling of fatigue;
  • improves breathing and clears the airways (for asthma, bronchitis, cold symptoms and flu);
  • stimulates weight loss, more specifically stimulates fat burning and water excretion;
  • increases the effect of painkillers;
  • increases the speed and volume of metabolism (in the part of catabolism above all).

Proven beneficial effects of stress

  • increases the ability of people in stressful situations to cope with negative stimuli;
  • improves reaction time in situations of prolonged lack of sleep;
  • improves the ability to learn in a stressful environment;
  • improves the storage of information in a stressful environment.

The effects in a state of stress have been tested primarily in the use of caffeine by athletes during marathons and in monitored training by the US military, in particular the hull of “seals”

Assumptions and unproven claims

  • improves the functioning of temporary memory when storing different types of information
  • increases the ability to learn quickly, without observations on the preservation of knowledge

There is still controversy about the real effect of caffeine intake and the benefits of learning. Some scientists believe that the effect is rather negative for learning over time (permanent memory).

Direct side effects

  • after its action passes, you feel overtired and drowsy;
  • when taken with coffee, tea or carbonated beverages leads to increased stomach acidity, and for people with gastritis or ulcers this is quite unpleasant. It is debated whether fasting coffee can stimulate gastritis.
  • in hypersensitive people even in small doses it causes headaches.

Daily risks of caffeine

When adapting to the effects of caffeine, there is a decrease in reported productivity, in connection with which there is a loss of motivation, increased propensity to conflict, even paranoia. In groups exposed to the same effect (eg office environment), excessive caffeine consumption over a long period of time (3-5 cups of coffee per day) sharply reduces individual and group productivity and increases social tension in the team. The same can be said for the family environment.

Sports risks

Artificially suppressing fatigue by taking moderate to large doses of caffeine for long periods can lead to latent overtraining. The latter, combined with the mild analgesic effect of caffeine, can easily lead to an underestimation of health risks during exercise. It all ends with a new injury. In marathon athletes, high doses of caffeine can lead to latent dehydration with all the life-threatening consequences that follow.

Caffeine and dosage

The Food Standards Agency in the United Kingdom states the dose of 300 mg of caffeine per day as safe. Other sources range in recommendations for a safe dose of between 180 and 450 mg of caffeine per day. It is not recommended to consume more than 1/2 of the safe daily dose within 6-8 hours.

Caffeine overdose

Generally, taking 300 to 400 mg of caffeine within 8 hours can lead to an overdose and overstimulation of the central nervous system, called caffeine poisoning. Here are some of the effects that occur when this condition occurs:

  • nervous system – anxiety, insomnia, euphoria;
  • digestive system – pain and tickling in the stomach and intestines, diarrhea, frequent urination;
  • muscles and skin – over-tightening of the muscles with otherwise normal movements, redness of the face and facial tics;
  • cardiovascular system – rapid heartbeat;
  • psychopathology of behavior – tendency to perform many and meaningless everyday movements, awkwardness, loss of thought, irrationality, conflict, mania, depression,
  • lack of orientation, lack of restraint, paranoia, the appearance of illusions and hallucinations, etc.

Adaptation to caffeine

A study in which middle-aged and healthy volunteers were given 3 doses of 300 mg of caffeine each day, fully adapted to its intake within 18 days. Some of the volunteers adapted much earlier. This proves that the effects of caffeine intake are reduced at regular daily doses.

Caffeine – Caffeine-induced anxiety

Taking large doses of caffeine for long periods of time (more than 4 weeks) can lead to a state of caffeine, close to a mild and intensifying form of caffeine poisoning. It is recognized by the desire of those affected to take larger doses of caffeinated beverages / tablets.

The harms of systemic caffeine use

In addition to cafeine poisoning and cafeine, there are two other health disorders associated with long-term caffeine intake: cafeine-induced insomnia, and a complex of poorly studied but cafeine-related conditions. Daily intake of unknown amounts of cafeine can push anyone to some of the health disorders caused. Many gastroenterologists believe that daily intake of cafeinated beverages (such as concentrated coffee) on an empty stomach is associated with the appearance of gastritis and exacerbation of existing gastritis and ulcers.

Who should not take caffeine and with what?

Caffeine consumption is not recommended for breastfeeding women and women in advanced pregnancy. It is not desirable to mix painkillers and large doses of cafeine. In addition to enhancing the effect of painkillers, cafeine can lead to addiction to them or to the inability to determine an adequate dose of anesthesia in the case of operations and medical procedures that require its placement.

Living with or without caffeine?

Our ancestors lived well and worked under stress and without cafeine. It turns out that due to hypersensitivity to cafeine, some people can not take it in normal doses. For others, the question of whether or not to drink coffee does not seem to be on the agenda. In the United States, 90% of the adult population consumes caffeine. As you can see from the article, the benefits of cafeine, no matter how short-lived, outweigh the proven side effects to date. The hurried man reaches for his cup of coffee every morning.

However, I am of the opinion that cafeine should be taken on a schedule so that those taking it can benefit from its benefits for as long as possible.

  • 5 days with, 2 without for four weeks, followed by a week without – so we avoid adaptation;
  • day with, day without or two for two – a popular scheme for people with part-time work;
  • to be taken only in crisis situations, for no more than 14 days.

Since my article is unlikely to affect this addiction of yours (I use it myself), consider how and when it is worth taking cafeine. Everything has a limit!

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