Signs you're drinking way too much caffeine - and how to ease off the coffee
It's that time of year; the weather is getting colder, the mornings will soon be dark, and everyone is just tired. So you'd be forgiven for reaching for an extra cup of coffee or two to help get you through the day. But now a dietician has identified four signs that you are drinking too much caffeine - and it might be time to cut back.
Dr Duane Mellor, based at Aston University, has advised that drinking more than four cups of coffee a day can cause your blood pressure to rocket. That's because caffeine delivers an energy boost by blocking adenosine receptors - the chemical responsible for feelings of sleepiness.
Caffeine fits into the adenosine receptors like a lock and key, Dr Mellor told the Daily Mail. But this same mechanism is also thought to trigger a hike in blood pressure within half an hour of drinking coffee, tea or cola — and the effects can still be seen roughly four hours later. As well as this temporary effect, the NHS warns that drinking more than four cups of coffee per day may increase your blood pressure in the long run.
According to Jennifer Low, a Kent-based registered dietitian, too much caffeine can lead to abdominal pain, with coffee and tea both linked to conditions such as IBS, acid reflux, abdominal pain, and an upset stomach. But the evidence that caffeine itself is the culprit is currently limited, she noted.
Dr Mellor said: "Caffeine may have less effect on the bowel - often it is the effect of hot drinks that speed up the waves through our digestive tract." However, caffeine can increase the production of stomach acid which can cause 'reflux and heartburn', he added. In some people, it is accompanied by stomach pain. Caffeine has also been shown to have a stimulant effect on the digestive system, which can lead to an upset stomach.
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The third thing to look out for is frequent toilet trips. Caffeine boosts blood flow to the kidneys and reduces the amount of water and sodium absorbed by the body, increasing the need to urinate. These frequent toilet trips can make you dehydrated, which can cause headaches.
However, this side effect is usually only seen among people increasing their caffeine intake, rather than those who consume a steady amount, according to Dr Mellor. And those who only drink a couple of cups of coffee a day may not suffer at all.
Finally, anxiety. Caffeine is a stimulant, so any more than four cups of coffee a day is enough to bring on feelings of nervousness, anxiety and an increased heart rate, experts say. This is because caffeine raises the body's heart rate and the amount of blood leaving the heart, which can leave the organ racing, according to Dr Mellor. It also increases brain activity, which can contribute to feelings of anxiety. So what is the right amount? Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. That's roughly the amount of caffeine in four cups of brewed coffee, 10 cans of cola or two "energy shot" drinks.
But what if you want to curb your caffeine habit ? Try these top tips from the Mayo Clinic. First up is keeping tabs of your caffiene intake. Start paying attention to how much caffeine you're getting from foods and drinks. Read labels carefully. But remember that your estimate may be a little low because some foods or drinks that contain caffeine don't list it.
Cut back gradually. For example, have one less can of fizzy drink, or drink a smaller cup of coffee each day. Also try to avoid drinking caffeinated beverages late in the day which will help your body get used to the lower levels of caffeine and lessen potential withdrawal effects.
Go decaf. Most decaffeinated beverages look and taste much the same as their caffeinated counterparts. Shorten the brew time or go herbal. When making tea, brew it for less time. This cuts down on its caffeine content. Or choose herbal teas that don't have caffeine.
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