What is caffeine
Caffeine is a chemical stimulant known as trimethylxanthine and is found naturally in plants. In its pure extracted form, it is a white powder. After consumption, it is known to help people wake up and increase alertness. Along with this, it increases heart rate and acts as a mild diuretic (increases urine production). Many people enjoy a cup of coffee in the morning to get a boost of energy, and some say they cannot function without their daily dose. Most adults are recommended to limit their caffeine consumption to 400mg a day, whereas those who are pregnant must keep their caffeine intake under 200mg a day.
Where is caffeine found?
Caffeine is found in a multitude of foods, some of which may surprise you! It can be found in the following items in various quantities :
Coffee (duh!)
Chocolate
Soda (eg. Coca-cola, Sprite, Fanta)
Energy drinks (eg. Monster, Redbull)
Chewing gum
Coffee/Chocolate flavoured food (eg. tiramisu, ice cream, etc.)
What are the key effects of caffeine?
Increased alertness
Energy boost
Insomnia
Increased physical energy
Increased heart rate
Anxiety
Increased blood pressure
How is it addictive
Caffeine is absorbed into the blood via the small intestines and is sent to the liver to be broken down. It takes approximately 45 minutes to be absorbed and can peak soon after. Caffeine absorbs the fastest on an empty stomach. It leaves the body after 3 - 10 hours (depending on the person). In certain practises eg. Smoking can increase the speed at which caffeine breaks down, whereas pregnancy or taking oral contraceptive pills can slow it down.
It is very easy to develop a tolerance for caffeine. This means that each time you have caffeine, you will need more and more to achieve the same effects of alertness as before. Dopamine levels (the happy hormone!) can be slightly increased each time someone dependent on caffeine gets their daily fix, thus making it harder to break the cycle.
Symptoms of Caffeine Withdrawal
Going cold turkey on caffeine can cause the user to experience the following withdrawal symptoms.
Difficulty focusing
Headaches
Irritability
Tiredness
Mood changes
Tips on fighting caffeine dependency
Gradually cut down caffeine rather than abruptly stopping
Avoid foods or medication with even small amounts of caffeine to avoid relapses
Substitute caffeinated drinks with other options
Eg. have a glass of orange juice instead of coffee in the morning
If you cannot avoid drinking coffee, try to opt for decaf
Hydrate with water!
Get plenty of sleep and rest, most adults need between 7-8 hours of sleep every night
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