Most of us are all too familiar with someone in our family or workplace that can be
described as a hyperactive or high energy person. I am sure members of my family or
coworkers in my office are thinking that this statement is a self-description.
Consequently, based on doctor’s advice, it is best to limit me to one cup of coffee or pay
the price when I become a hyperactive taskmaster. Now, after further research on this
topic, I have concluded that it may be that I may be hyperactive by nature, regardless of
my caffeine intake. While many of you may find the following facts hard to believe, and
the effects of caffeine may vary for everyone, the facts are still the facts.
Approximately 80% of the world's population consumes caffeine on a daily basis. While
research is constantly being done on health benefits and side-effects of caffeine, great
controversy and misconception persists. The purpose of this column will be to discuss the
“current wisdom” and present the truth about caffeine.
Caffeine is completely absorbed within 30 to 45 minutes of ingestion and its effects
linger for about three hours. Eventually it is excreted and there is no accumulation in the
body. Caffeine has been shown to affect mood, stamina, the blood vessels in the brain, as
well as stomach and intestinal activity. However, for most people, when used in
moderation (200 to 300mg or 2-3 cups), caffeine use is perfectly safe and may offer some
Caffeine is a natural substance found in certain leaves, seeds, and fruits of over 60 plants
worldwide. In our culture, the most common sources in our diet are coffee, tea leaves,
cocoa beans, cola, and energy drinks. Caffeine can also be produced synthetically and
added to food, beverages, supplements, and medications. Consumption of 130 to 300 mg
of caffeine per day is considered minimal to moderate. Amounts exceeding 500 mg are
moderate to heavy and more than 1000 mg/day is excessive. The average daily caffeine
consumption among Americans is about 280 mg/day and 20% to 30% consume more
than 600 mg/day.
Caffeine can be habit-forming, but it is not addictive. The American Journal of Drug and Alcohol Abuse states that caffeine is a mild stimulant but does not have the qualities of addictive stimulants like cocaine and amphetamines. However, sudden abstinence from caffeine can produce mild withdrawal symptoms such as headache, restlessness, and irritability. Therefore, it is recommended to slowly wean off caffeine over a week or two to lessen these symptoms.
The need to eliminate caffeine from your diet is not supported in the literature. In fact, studies show that moderate caffeine use can enhance your mood and improve focus and alertness. The American Dietetic Association suggests limiting caffeine intake to 200mg to 300mg (2- 3 cups of coffee) per day.
While caffeine is a diuretic, its effects are very mild. However, like all diuretics, it will cause you to urinate more often and therefore, lose fluids. The more fluids you lose, the greater the chance for dehydration, especially if you are at risk due to health issues. Also, long distance runners and athletes performing in conditions of extreme heat must use caution. Minimal to moderate caffeine intake with generous use of water and sports drinks should suffice.
A study conducted at the University of Madrid of more than 126,000 people found that women who drank 2-3 cups of caffeinated coffee per day had a 25% lower risk of heart disease. Also, a 33-yearlong study of more than 1,000 participants at Johns Hopkins University found that coffee had no significant effect on the risk of hypertension. Moderation seemed to be the key component in these studies. Interestingly, caffeinated colas did increase the risk of hypertension; however, it was believed to be due to the high amounts of sugars and other ingredients in the drink.
However, for many reasons, physicians tell their cardiac patients, especially those with high blood pressure or abnormal heart rhythms, to avoid caffeine. This matter should be discussed in more detail with your physician before using caffeine. Tea, especially black and green, contains a much smaller amount of caffeine than coffee, is often recommended for the health benefits of antioxidants.
While studies show that moderate caffeine (40 – 200mg) in children does not make them hyperactive, others demonstrate that a 12 oz can of cola with only 35 mg of caffeine makes them bounce off the walls. It has been concluded that it is the sugar and other ingredients in the soda that makes them hyperactive. In fact, some studies show that small amounts of caffeine can work like Ritalin and improves focus in children with attention disorders.
Caffeine has been shown to increase calcium excretion when taken in large amounts. Unless a child drinks caffeinated coffee in place of milk, there is no scientific evidence that bone loss will occur. When caffeine is used in moderation, no evidence of bone loss exists.
There is no scientific evidence to support the claim that caffeine causes fibrocystic breast disease or breast cancer. Confusion may lie with the fact that caffeine is associated with increased breast pain during monthly hormonal changes. If so, women are well advised to reduce the intake of caffeine during this time.
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!”
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: firstname.lastname@example.org
Read Dr. Mackarey's articles at: https://mackareyphysicaltherapy.com/forum/
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at GCSOM.
Wengi wetu tunajua mtu katika familia yetu au mahali pa kazi ambaye anaweza kuelezwa kama mtu mwenye nguvu nyingi. Nina hakika kwamba washiriki wa familia yangu au wafanyakazi wenzangu ofisini wanafikiri kwamba taarifa hii ni ufafanuzi wa kibinafsi. Kwa hiyo, kulingana na ushauri wa daktari, ni afadhali kunizuia kunywa kikombe kimoja cha kahawa au kulipa bei ninapokuwa na shughuli nyingi sana. Baada ya kufanya utafiti zaidi juu ya mada hii, nimegundua kwamba huenda ni kwa asili kuwa na shughuli nyingi, bila kujali kiasi cha caffeine ninayokula. Ingawa huenda ikawa vigumu kwa wengi wenu kuamini mambo yafuatayo, na athari za kafeini zinaweza kutofautiana kwa kila mtu, mambo ya hakika bado ni mambo ya hakika. Karibu asilimia 80 ya watu duniani wanakunywa kahawa kila siku. Ingawa utafiti unaendelea kufanywa kuhusu faida za kiafya na madhara ya kafeini, mabishano makubwa na maoni yasiyofaa yanaendelea. Kusudi la safu hii litakuwa kujadili "hekima ya sasa" na kuwasilisha ukweli kuhusu caffeine. Caffeine hufyonzwa kabisa ndani ya dakika 30 hadi 45 baada ya kumeza na athari zake huendelea kwa muda wa saa tatu. Hatimaye hutolewa na hakuna mkusanyiko mwilini. Kofi inaonyesha athari kwa hali ya moyo, nguvu, mishipa ya damu katika ubongo, na pia kwa tumbo na utendaji wa matumbo. Kwa watu wengi, wakati kutumika kwa kiasi (mamilioni 200-300 mg au vikombe 2-3), matumizi ya caffeine ni salama kabisa na inaweza kutoa faida fulani. caffeine ni dutu ya asili kupatikana katika majani fulani, mbegu, na matunda ya mimea zaidi ya 60 duniani kote. Katika utamaduni wetu, vyanzo vya kawaida katika mlo wetu ni kahawa, majani ya chai, maharagwe ya kakao, cola, na vinywaji vya nishati. Caffeine yaweza pia kutokezwa kwa njia ya synthetic na kuongezwa kwenye chakula, vinywaji, virutubisho, na dawa. Kwa kawaida, matumizi ya 130-300 mg ya caffeine kwa siku ni muhimu kwa afya ya binadamu. Kiasi cha juu cha 500 mg ni wastani hadi nzito, na zaidi ya 1000 mg kwa siku ni kupita kiasi. Wamarekani wanakunywa caffeine kwa wastani wa 280 mg kwa siku, na asilimia 20 hadi 30 wanakunywa zaidi ya 600 mg kwa siku. Kofi inaweza kutokeza uraibu, lakini haitoi uraibu. "Jarida la Marekani la Dawa za Kulevya na Uraibu wa Kileo linasema kwamba ""kafeini ni kichocheo kidogo lakini haina sifa za kichocheo cha kulevya kama vile kokeini na amfetamini.""" Hata hivyo, kuacha kunywa kafeini ghafula kunaweza kusababisha dalili ndogo za kuacha kunywa kafeini kama vile maumivu ya kichwa, kukosa utulivu, na kukasirika. Kwa hiyo, inashauriwa kuacha kunywa kafeini polepole kwa muda wa juma moja au mbili ili kupunguza dalili hizo. Uhitaji wa kuondoa kafeini katika mlo wako haupati utegemezo katika fasihi. Kwa kweli, utafiti unaonyesha kwamba kunywa kahawa kwa kiasi kunaweza kuboresha hali yako ya moyo na kuboresha uwezo wako wa kukaza fikira na kuwa macho. Chama cha American Dietetic Association (ADA) kinapendekeza kupunguza ulaji wa caffeine kwa 200mg hadi 300mg (2-3 kikombe cha kahawa) kwa siku. Ingawa kafeini ni dawa ya kuondoa umajimaji, athari zake ni ndogo sana. Hata hivyo, kama dawa zote za kuondoa umajimaji, zitakufanya uone mkojo mara nyingi zaidi na kwa hiyo, kupoteza umajimaji. Kadiri unapoteza maji mengi, ndivyo uwezekano wa kupoteza maji mwilini unavyoongezeka, hasa ikiwa una hatari ya kupoteza maji mwilini kwa sababu ya matatizo ya afya. Pia, wanariadha wa mbio za umbali mrefu na wanariadha wanaofanya mazoezi katika hali ya joto kali lazima wawe waangalifu. Kunywa kafeini kidogo hadi ya wastani pamoja na kutumia maji na vinywaji vya michezo kwa ukarimu kunapaswa kuwa na kutosha. Utafiti uliofanywa katika Chuo Kikuu cha Madrid uliohusisha watu zaidi ya 126,000 uligundua kuwa wanawake waliokunywa vikombe viwili au viwili vya kahawa ya kafeini kwa siku walikuwa na hatari ya chini ya 25% ya ugonjwa wa moyo. Utafiti uliofanywa kwa miaka 33 na washiriki zaidi ya 1,000 katika Chuo Kikuu cha Johns Hopkins, Marekani, uligundua kuwa kahawa haikuwa na athari kubwa kwa hatari ya ugonjwa wa shinikizo la damu. Uwezo wa kiasi ulionekana kuwa sehemu muhimu katika masomo hayo. Kwa kweli, cola yenye kafeini iliongeza hatari ya ugonjwa wa shinikizo la damu, lakini ilidhaniwa kuwa ni kwa sababu ya kiasi kikubwa cha sukari na viungo vingine katika kinywaji hicho. Hata hivyo, kwa sababu nyingi, madaktari huwaambia wagonjwa wao wa moyo, hasa wale walio na shinikizo la juu la damu au mshiko wa moyo usio wa kawaida, waepuke kafeini. Jambo hili linapaswa kuzungumziwa kwa undani zaidi na daktari wako kabla ya kutumia kafeini. Chai, hasa nyeusi na kijani, ina kiasi kidogo cha caffeine kuliko kahawa, mara nyingi inapendekezwa kwa faida za afya za antioxidants. Ingawa utafiti unaonyesha kuwa kiasi cha kiasi cha caffeine (mg 40 - 200) kwa watoto haifanyi kuwa hyperactive, wengine wanaonyesha kwamba 12 oz unaweza cola na mg 35 tu ya caffeine hufanya bounce nje ya kuta. Imedokezwa kwamba sukari na viungo vingine vilivyo katika soda ndivyo vinavyowafanya wawe na mwelekeo wa kupita kiasi. Kwa kweli, utafiti unaonyesha kuwa kiasi kidogo cha caffeine inaweza kufanya kazi kama Ritalin na kuboresha umakini katika watoto wenye matatizo ya tahadhari. Imeonyeshwa kwamba kafeini huongeza kutolewa kwa kalsiamu inapotumiwa kwa kiasi kikubwa. Ikiwa mtoto hawezi kunywa kahawa yenye kafeini badala ya maziwa, hakuna uthibitisho wa kisayansi kwamba atapoteza mifupa. Kofi inapotumiwa kwa kiasi, hakuna uthibitisho wa kupoteza mifupa. Hakuna uthibitisho wa kisayansi unaounga mkono madai kwamba kafeini husababisha ugonjwa wa kifua cha fibrocystic au kansa ya kifua. Huenda kuchanganyikiwa kukatokana na ukweli kwamba kafeini huhusianishwa na kuongezeka kwa maumivu ya matiti wakati wa mabadiliko ya homoni ya kila mwezi. Ikiwa ndivyo, wanawake wanashauriwa kupunguza ulaji wa kafeini wakati huo. "Kama ilivyoelezwa na Dr. Paul J. MacKay, ""Hakuna kitu kinachoweza kuchukua nafasi ya matibabu.""" Ikiwa una maswali yanayohusiana na hali yako ya afya, tafadhali wasiliana na daktari wako wa familia. Kwa maswali zaidi kuhusu mada hii, tafadhali wasiliana na: www.mc-physical-therapy.com, au kwa barua pepe: www.mc-physical-therapy.com, au kwa barua pepe: www.mc-physical-therapy.com, au kwa barua pepe: www.mc-physical-therapy.com. Dr. MacKay anafanya mazoezi ya kibinafsi na ni profesa msaidizi wa dawa ya kliniki katika GCSOM.