Each day, billions of people rely on caffeine to wake up, or to get through that night shift or an afternoon slump. In fact, this natural stimulant is one of the most commonly used ingredients in the world. Caffeine is by far the most popular (and least harmful) addictive drug.
It is present in coffee, tea, chocolate, and soft drinks. It is also added to painkillers, cold medications, weight loss supplements to promote mental alertness. Although caffeine in moderation is generally harmless, sudden withdrawal can cause headaches and irritability.
Caffeine: A Known Performance Enhancer.
The stimulant in caffeine enhances mental performance by increasing alertness and the ability to concentrate. For many people, a cup of simple black coffee helps them to "get going" in the morning, and coffee breaks during the day give them a boost of energy. Athletes have observed that a caffeine fix before the competition can help them to perform better. Studies have confirmed that 250mg of caffeine (amount in almost 2 cups of coffee) increases endurance. That is presumably because caffeine increases the body's ability to burn fat for fuel.
Potential Side Effects
Ingestion of caffeine late in the day can result in a sleepless night. Excessive intake can lead to caffeinism: a syndrome marked by insomnia, feelings of anxiety, rapid heartbeats, tremors. These symptoms abate with the gradual withdrawal of caffeine. Otherwise, caffeine is relatively non-toxic.
Benefits of Caffeine
It may improve mood and brain function Caffeine may improve mood, decrease the likelihood of depression, stimulate brain function, and protect against Alzheimer’s and Parkinson’s disease.
May boost metabolism and fat burning Because of its ability to stimulate the central nervous system, caffeine may increase metabolism by up to 11% and fat burning by up to 13%
May enhance exercise performance As discussed earlier, consuming small amounts of caffeine about an hour before exercise is likely to improve exercise performance.
May protect against diabetes and heart diseases Despite what you may have heard, caffeine doesn’t raise the risk of heart disease. In fact, evidence shows a 16–18% lower risk of heart disease in men and women who drink between 1–4 cups of coffee daily. Therefore, Caffeinated beverages like coffee and tea may reduce the risk of heart disease and type 2 diabetes, although this may depend on the individual.
The Bottom Line:
Caffeine isn’t as unhealthy as it was once believed. In fact, evidence shows that it may be just the opposite. Therefore, it’s safe to consider your daily cup of coffee or tea as an enjoyable way to promote good health.
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