Caffeine is probably the most abused drug in our society. Six out of ten adults drink coffee every day and almost all children regularly eat chocolate and drink cola, both of which are laden sources of caffeine. With a single cup of regular coffee providing 100-150 mg. of caffeine, the average intake per person each day is 200 mg. Caffeine has an immediate and powerful effect on the body and its use rapidly becomes habitual. 90% of caffeine is metabolized and only 10% is excreted from the body.
The effects of caffeine on the body are many and varied, though most are mediated by the nervous system. In terms of its biochemistry, caffeine is closely related to nicotine, cocaine and heroin, and in many ways its effects are similar to these narcotic drugs.
Caffeine and the nervous system
Caffeine is initially a powerful stimulant to the nervous system, giving that familiar ‘coffee high’. After a variable length of time there will be a ‘let down’ effect as the caffeine wears off and the person feels exhausted and depressed. This encourages repeated use of caffeine to maintain the high.
Regular use of caffeine causes nervous irritability, anxiety, muscle tension, shakiness, and headaches. The use of caffeine is a major cause of insomnia. In children the intake of cola and chocolate can lead to hyperactivity, lack of concentration, and learning and behavioral disorders.
Vitamin B1 (Thiamin) is destroyed by caffeine. This vitamin regulates many aspects of brain function and a deficiency will lead to nervous exhaustion, depression, poor memory, drowsiness, inability to concentrate, and loss of appetite. Caffeine has been implicated in causing epileptic seizures, psychosis, and respiratory failure.
Caffeine and the circulation
Caffeine increases plasma triglycerides and cholesterol. Caffeine stimulates heart muscle and can cause rapid or irregular heartbeats and palpitations. There is a 60% increase in heart attacks associated with the daily consumption of 1 – 5 cups of coffee, and a 120% increase with more than 5 cups per day.
Caffeine and the digestive system
Caffeine increases the production of hydrochloric acid in the stomach and thus aggravates peptic ulcers. There is a 72% greater chance of developing stomach ulcers if you are a coffee drinker. Two cups of coffee per day doubles your chances of developing pancreatic cancer. Caffeine inhibits the absorption of iron. The liver metabolizes caffeine and a high caffeine intake stresses the liver and impairs its blood cleansing abilities.
Caffeine and the urinary system
Coffee and cola drinkers have an increased chance of developing cancer of the bladder. Caffeine is an irritant to the kidneys and acts as a diuretic.
Caffeine and birth defects
Three or more cups of coffee per day during pregnancy can lead to major defects of the central nervous system such as cleft palate, joint & bone abnormalities, neural tube defects, blood tumors and irregular development of the jaw. Large doses of caffeine may stimulate contractions and cause miscarriage.
Miscellaneous effects of caffeine
Caffeine is a stimulant of the thyroid gland.
Caffeine is an immunosuppressant and thus impairs the body’s ability to fight disease.
Caffeine predisposes women to develop fibrocystic breast disease and increases the chances of developing breast cancer.
Breaking the caffeine habit
The following symptoms frequently occur when a regular caffeine intake is stopped:
Headaches, frequently severe and lasting up to 4 weeks
Drowsiness, lethargy and malaise
Runny nose and ‘cotton mouth’
Nervousness and irritability
Trembling and chills
Insomnia and nightmares
Depression and loss of concentration
Cravings for coffee, tea, cola, chocolate or nicotine
Many people feel so rough when quitting caffeine that they give up, or they stop drinking coffee, but replace it with tea or chocolate. If you can hang in there for at least a couple of weeks then eventually the withdrawal effects will diminish and you will begin to feel much better then you have, perhaps in years. Make sure if you are cutting out coffee that you replace it with other, healthier, fluids such as spring water, herbal teas and fruit juice.
How Can I Quit Or Reduce My Caffeine Consumption?
Cut back gradually. Eliminate a cup or glassful a day rather than going “cold turkey.”
- Keep a log to see how much caffeine you consume. Remember to count medications and supplements. Experiment with your intake to see how you feel, both physically and psychologically.
- Substitute herbal tea, hot cider, or decaf coffee for caffeinated drinks.
- Be active or be still – run, walk, bike ride, swim, do yoga or meditate.
- Eat regular meals
- Stop smoking – caffeine and cigarettes often go together.
- Ask others in your house or office to decrease their caffeine with you. There is strength in numbers.
Note: coffee does NOT help you to sober up after drinking alcohol.
Moderation is the key to caffeine intake. When your caffeine intake is not moderate, be prepared to experience rattled nerves and poor sleep patterns. Caffeine’s effects vary according to the individual – some people feel very little effect and some people feel frazzled by the smell of a coffee bean.
The amount of caffeine in some common foods and beverages is as follows:
Coffee, brewed – 40 to 180 mg. per cup
Coffee, instant – 30 to 120 mg. per cup
Coffee, decaffeinated – 3 to 5 mg. per cup
Tea, brewed American – 20 to 90 mg. per cup
Tea, brewed imported – 25 to 110 mg. per cup
Tea, instant – 28 mg. per cup
Cocoa – 4 mg. per cup
Chocolate, milk – 3 to 6 mg. per ounce
Chocolate – bittersweet – 25 mg. per ounce
Cola and other soft drinks, containing caffeine – 36 to 90 mg. per 12 ounces
Cola and other soft drinks, decaffeinated – 0 mg. per 12 ounces
Some common brands of medications that contain caffeine are:
Caffedrine Caplets
Enerjets
NoDoz Maximum Strength Caplets
Vivarin
What about decaffeinated products?
The National Cancer Institute has warned that Trichloroethylene (TCE), the chemical most commonly used to remove caffeine, has been shown to cause liver cancer. They also warn that 3 common TCE substitutes are also possible carcinogens. Water decaffeination is safer but it still leaves behind many other chemicals that have known adverse effects on the body. Until there are safer decaffeination methods, it is best to avoid all products that have, or once had, caffeine.
Health Issues associated with Coffee and Caffeine
There are four main health issues associated with coffee and the over-consumption of caffeine:
1) Exhausted adrenal glands: Caffeine is a central nervous system stimulant. It causes the adrenal glands secrete adrenaline, the hormone your body depends on in emergencies to elevate your heart rate and increase your respiration and blood pressure for a rapid fight-or-flight response. When you overuse stimulants, the adrenals become exhausted. If your caffeine sensitivity has diminished or you’re one of those who claims you can drink 3 shots of espresso and go right to sleep, guess what? Your adrenals have given up responding. This means you have less resistance to stress, which leaves you vulnerable to health hazards such as environmental pollutants and disease pathogens.
As we age, the adrenals become more and more important to us as the production center of the essential youth and sex hormones including DHEA, pregnenolone, progesterone, testosterone and estrogen. Many people in their forties find they can no longer tolerate the same level of caffeine consumption as they could in their twenties and thirties. The multiple effects of aging become apparent in the forties and the body frequently shows an increased variety of reactions to the toxicity of coffee and caffeine.
The adrenals can be considered the storage center for the vital force, your inherited reservoir of energy. They need nourishing to keep them in optimal health. Think of your adrenals as a bank account. If you continue to make withdrawals without any deposits, you will hit bottom with a looming overdraft in the form of depleted energy and health.
2) Severe blood sugar swings: Caffeine forces the liver to release glycogen into the blood stream. The pancreas responds to the sudden rise in blood sugar by releasing insulin, the hormone which causes excess carbohydrates to be stored as fat. Within the span of an hour or two, the result is a sharp blood sugar drop resulting in a state of hypoglycemia (low blood sugar). That’s when you think it’s time for another cup of coffee and the whole cycle starts up again.
As Barry Sears advises in his book, The Zone, achieving a hormonal balance and blood sugar stability allows you to maintain your natural weight and optimal energy level. He counsels that the breakdown of caffeine causes the pancreas to release too much insulin, thus creating a climate in which excess carbohydrates are stored as fat and are unavailable for use as energy by your brain. Although caffeine is a metabolic stimulant, the ultimate effect is to increase your appetite and contribute to weight gain and thus caffeine should be avoided by anyone working to reduce body fat.
3) Acid imbalance: Over 208 acids in coffee can contribute to indigestion and a wide variety of health problems. Over-acidity can cause arthritic, rheumatic, and skin irritations. Many people experience a burning sensation in their stomach after drinking coffee because coffee increases the secretion of acid in the stomach. Optimal health calls for an alkaline pH balance in the body.
Caffeine breaks down into uric acid, which the body excretes through the kidneys. An excess of uric acid taxes the kidneys and can cause kidney stones and gout. Additionally, men have to be concerned about prostate conditions that may be aggravated by coffee consumption.
4) Essential mineral depletion: Coffee inhibits the absorption of some nutrients and causes the urinary excretion of calcium, magnesium, potassium, iron, and trace minerals, all of which are necessary for good health. Women need to be concerned about osteoporosis as menopause sets in. Studies show that women who drink coffee have an increased incidence of osteoporosis compared to non-coffee drinkers. Men are not immune to osteoporosis either.
There are a number of health conditions for which doctors advise their patients to eliminate coffee and all caffeine from their diet:
Acid indigestion
Anxiety, irritability and nervousness
Candida or yeast problems
Colitis, diverticulitis, diarrhea and other irritable bowel symptoms
Chronic Fatigue Syndrome and other auto-immune disorders
Diabetes or hypoglycemia (low blood sugar)
Dizziness, Meniere’s syndrome or tinnitus (ringing in the ears)
Gout (Elevated Uric Acid levels)
Heart disease or heart palpitations
High blood pressure
High cholesterol
Insomnia and interrupted or poor quality sleep
Liver disease and gallbladder problems such as gallstones
Kidney or bladder problems including kidney stones
Migraines or other vascular headaches
Osteoporosis
Skin irritations, rashes and dryness
Ulcers, heartburn, and stomach problems such as hiatal hernias
Urinary tract irritation
Female health issues
Women in particular need to be concerned about their caffeine intake during pregnancy because caffeine crosses the placental barrier to the fetus and studies show higher incidence of miscarriage, infertility, and low birth weight in those women who ingest much caffeine. PMS symptoms and fibrocystic breast disease are both aggravated by caffeine. Hot flashes and other symptoms caused by hormonal fluctuations during menopause also are aggravated by caffeine. Coffee causes the body to excrete calcium and other minerals. Women at risk for osteoporosis need to eliminate their intake of caffeine and coffee.
Male health issues
Coffee is an irritant to the urinary tract and bladder. It is also a diuretic that aggravates conditions associated with frequent urination. Eliminating coffee and caffeine often relieves symptoms associated with frequent urination due to enlarged prostate glands.
Caffeine, like sugar, over stimulates the adrenals and then weakens them with persistent or chronic use. First, sugar stimulates and weakens the adrenals, which creates fatigue. Then we use caffeine to keep us aware and awake, further depleting our adrenals, to which many respond by drinking more caffeine with sugar. In addition, people who overuse caffeine tend to need more tranquilizers and sleeping pills to help them relax or sleep.
Caffeine can be a lifetime drug for many. We begin with hot chocolate or chocolate bars, which contain some caffeine, move into colas or other soft drinks with caffeine, and then add coffee and tea. Many adults use caffeine daily, but this is slowly changing with education and experience revealing the long-range problems resulting from caffeine abuse.
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