Millions of individuals rely on a cup of coffee to kickstart their mornings. However, excessive caffeine intake can have noticeable effects on the body. In this article, dietitians explain the consequences of overdoing coffee and offer insights into caffeine’s impact. Whether you opt for coffee, tea, or energy drinks, caffeine is known for boosting mood, energy levels, and performance. However, it can also lead to anxiety, increased heart rate, and higher blood pressure. Experts advise that consuming more than four cups of coffee a day can cause blood pressure to skyrocket. Caffeine blocks adenosine receptors, which are responsible for causing sleepiness. This mechanism can trigger a spike in blood pressure within 30 minutes of consuming coffee, tea, or cola, and the effects can last for up to four hours. It’s worth noting that caffeine’s ability to affect adenosine may decrease with habitual consumption. Beverages containing caffeine, such as coffee, tea, colas, and energy drinks, should be consumed in moderation. It is important to remember that caffeinated drinks are not suitable for toddlers and young children. Pregnant women should limit their caffeine intake to no more than 200mg per day to prevent low birth weight. The NHS recommends not exceeding 600mg of coffee per day (equivalent to six cups), as excessive consumption can lead to anxiety, sleeplessness, and palpitations. One mug of instant coffee contains approximately 100mg of caffeine, while energy drinks carry around 80mg in a small 250ml can – equivalent to two cans of cola or a small mug of coffee. The NHS asserts that tea and coffee are acceptable as part of a balanced diet, but they can increase urine production. Individuals who drink four cups of coffee daily may experience an increase in blood pressure in the long term. Frequent urination may occur due to caffeine’s ability to boost blood flow to the kidneys. Furthermore, it reduces water and sodium absorption in the body, prompting the need to urinate more frequently. This can lead to dehydration and subsequent headaches. However, this side effect typically affects individuals who are increasing their caffeine intake, rather than those consuming a consistent amount. Registered dietitian Jennifer Low states that individuals who consume less than 6mg per kg of body weight per day will likely not notice any changes in urine output. On average, this equates to approximately 510mg of caffeine for an average man in the UK, weighing 85kg. For the average woman, weighing 72kg, it amounts to around 432mg per day – equivalent to five or four cups of coffee, respectively. An upset stomach is another possible consequence of excessive coffee consumption. While coffee and tea have been associated with irritable bowel syndrome symptoms, acid reflux, abdominal pain, and loose stools, the evidence attributing these effects to caffeine alone is limited. It is suggested that the hot temperature of these drinks may impact the digestive tract rather than the caffeine itself. Nonetheless, caffeine can increase stomach acid production, leading to reflux, heartburn, and stomach pain for some individuals. Additionally, caffeine stimulates the digestive system, potentially resulting in an upset stomach. Anxiety is a common outcome of excessive caffeine intake. As a stimulant, caffeine can make individuals feel restless and jittery. Consuming more than four cups of coffee daily can lead to nervousness, anxiety, and an increased heart rate. Caffeine raises the heart rate and the amount of blood leaving the heart, causing the organ to race. It also increases brain activity, contributing to feelings of anxiety. Furthermore, caffeine disrupts sleep, making it harder to control anxious emotions. In light of these effects, reducing caffeine consumption or switching to decaffeinated options is often recommended. Quitting coffee can offer several long-term benefits, including improved sleep, whiter teeth, lower blood pressure, and reduced anxiety. If you experience severe withdrawal symptoms, it may indicate that you consumed excessive amounts of caffeine before. Registered nutritionist Kim Pearson suggests reducing or eliminating caffeine consumption if such symptoms arise. However, research has also shown that coffee consumption can reduce the risk of various diseases, including Alzheimer’s, Parkinson’s, and certain cancers. It’s important to note that consuming moderate amounts of caffeine is generally not detrimental to heart health. Around four to five cups of tea or coffee per day is considered a moderate intake. While coffee can temporarily increase blood pressure, this effect diminishes over time for regular caffeine consumers. Apart from caffeine, individuals concerned about heart health should also be cautious of sugary drinks, as they can negatively impact heart health due to their high sugar, calorie, and saturated fat content.
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