This
week I appeared on SCV Today to
address a topic I’m asked about on a frequent basis: Caffeine.
So,
while I sip on my morning cup of Joe this early AM, let me address this very
topic.
It
appears that I’m in good company when it comes to commencing my days with a
caffeine boost. 90 percent of Americans drink caffeine every day. It makes
sense considering that it seems most people are running full steam ahead,
juggling work, family, and social lives – hardly taking time to smell the
roses, practice balance, and breathe.
You
may be comforted to know that there’s research out there defending the world’s
most used stimulant. Moderate amounts of caffeine, about 200-300mg or about two
(16oz) to three (18oz) cups of brewed coffee has been shown to improve memory
and alertness, prevent long term cognitive decline, and even protect against
heart disease and diabetes. This moderate amount of caffeine (key word: moderate) can also help boost athletic
performance in regards to endurance and speed.
Where
we seem to go wrong is that moderation has proven to be difficult.
According
to John Hopkins University, more than half of our population is drinking beyond
300mg on a daily basis, and up to 30 percent of individuals have reported
drinking 600 mg of caffeine or more per day. That’s a lot. About six cups (48
oz) of coffee, making one susceptible to side effects such as anxiety,
irritability, insomnia, uneven or rapid heart rate and stomach upset.
What
makes the caffeine habit even harder to break is that individuals can build up
a tolerance to it, meaning that you may eventually need to order a large cup to
replace your small cup to feel the same jolt.
Even
the younger population – teenagers and below – are now falling into the caffeine
habit thanks to the numerous energy drinks marketed heavily towards this group.
Since energy drinks are categorized as a dietary supplement, they are not
regulated by the FDA, meaning there’s no guarantee the ingredients can live up
to their marketing claims or can even be safe when combined together in one
concoction.
You
see, energy drinks combine caffeine –about 80-200 mg per 8-10oz beverage – with
a variety of different stimulants, including:
·
Sugar, a simple
carbohydrate that will provide immediate, but short-lived energy.
·
B Vitamins, which have several functions, including playing a
role in food metabolism. Huge added doses do not provide additional
benefit, as the body will use only what it needs.
·
Guarana, Kola
Nut, Yerba Mate, Green Tea: all herbs that provide additional caffeine.
·
Ginseng, an herb that may amplify caffeine’s effect.
·
Taurine, an amino acid
that affects muscle contraction, especially in the heart.
Since,
it’s unknown how all of these ingredients work together, it’s better to rely on
healthy alternatives to stimulant-pumped beverages when you’ve hit your energy
low.
To
keep your energy up from dawn to dusk with health in mind, eat balanced meals
and snacks, stay
active, get some fresh air, manage your stress, and aim for at least seven
hours of sleep a night.
Even
more, many of the added ingredients boasting benefits in energy drinks can be
easily consumed from eating a well-rounded, balanced diet (specifically B vitamins,
amino acids, and other vitamins and minerals). Even if your diet or lifestyle requires
you to fill in a few nutrient gaps, a multivitamin is
a much less expensive way to get in your extra vitamins, without the extra
calories, sugar, and other unnecessary additives.
