Know the pros and cons and make caffeine your ally. ~Nutritionist's Column Vol.101
The weather is gradually getting colder, and now it's the season for delicious hot coffee and hot lattes.
There are many occasions when we drink coffee, such as during a break at work or as a cup of coffee to wake up.
Coffee = caffeine to wake you up, and there's even a term called caffeine addiction.
This is not necessarily wrong, but because of this image, many people may think that consuming caffeine is not good for them.
Knowing the benefits of caffeine as well as its disadvantages may change the way you interact with it.
This time, I would like to talk about the effects of caffeine through its pros and cons.
What is Caffeine?
Caffeine is a type of plant-derived compound called an "alkaloid."
It is mainly found in beverages such as coffee, black tea, green tea, energy drinks, and chocolate.
Although it is not well known, it is also found in over-the-counter painkillers and migraine medications.
It is known to act particularly on the central nervous system and have a stimulating effect.
Caffeine intake
There is no set recommended caffeine intake in Japan, but it is generally recommended that healthy adults limit their intake to around 200-400 mg per day.
In terms of drip coffee, the recommended amount is about 2 to 3 cups per day.
However, since there are individual differences, it is important to carefully observe your physical condition and the time of intake.
Another thing to be careful about is the source of your caffeine intake.
As mentioned above, caffeine is found in a variety of foods and drinks, so it is important to keep track of your intake and be careful not to consume too much.
The benefits of caffeine
Here are some specific benefits of consuming caffeine:
■ Improved concentration
Caffeine stimulates the central nervous system, reducing drowsiness and promoting wakefulness.
This helps you improve focus and task performance when working or studying.
■ Suppresses drowsiness
Caffeine is structurally similar to adenosine, a substance that is produced in the body when you feel tired.
When caffeine is ingested, it binds to the adenosine receptors, a type of neurotransmitter, before adenosine does, thereby inhibiting the action of adenosine.
Adenosine is a sleep-inducing substance, and when its concentration increases it can make you feel drowsy, but caffeine blocks the action of adenosine, making you less likely to feel drowsy.
■ Reduce fatigue
It stimulates brain and muscle activity and temporarily increases energy levels in the body, reducing fatigue and increasing energy levels.
This can improve athletic performance.
Relieves headaches
Caffeine works by constricting blood vessels in the brain.
In particular, for migraines, which are caused by the sudden expansion of blood vessels, it is said that the expanded blood vessels can return to their original state, thereby relieving pain.
Coffee itself does not prevent migraines because it only constricts blood vessels for a short time, although it may have a temporary effect. However, caffeine is used in some pain relievers and migraine treatments.
However, it is important to be careful, as consuming large amounts of caffeine every day can cause or worsen migraines if you go without caffeine.
■Aging care
Caffeine helps neutralize and eliminate free radicals, molecules that cause oxidative stress in the body.
Antioxidant activity is the ability to reduce oxidative stress in the body and protect cells and tissues from oxidative damage.
It may increase the activity of antioxidant enzymes and improve cellular defenses against oxidative stress.
This helps protect cells from oxidative damage and keeps them healthy.
■ Fat burning
It stimulates the central nervous system and activates the sympathetic nervous system.
This increases your basal metabolic rate (rate of energy consumption) and allows your body to use energy more efficiently.
This metabolism-boosting effect is expected to increase fat burning.
■ Reduce swelling
It stimulates the kidneys, increasing urine production and excretion.
This helps flush waste from the body and may reduce swelling.
It also temporarily increases blood flow, helping to improve circulation.
This ensures that the tissues receive the oxygen and nutrients they need, helping to reduce swelling.
■ Stimulation of the central nervous system
Caffeine can increase the release of dopamine, a neurotransmitter in the brain that gives you a feeling of pleasure and satisfaction.
This effect is one of the reasons why caffeine is addictive.
Disadvantages of consuming caffeine
Here are some of the disadvantages of consuming caffeine:
■ Sleep disorders
It stimulates the central nervous system and if taken in excess it can prevent sleepiness and cause insomnia.
Be especially careful when consuming caffeine before bedtime, as this can lead to poor quality sleep.
■ Dependency
Caffeine is addictive and can cause withdrawal symptoms if not consumed in sufficient quantities.
This can include headaches, fatigue and irritability.
Caffeine can be difficult to quit if it becomes addictive.
■ Anxiety and irritability
It affects the nervous system and can cause anxiety and irritability if taken in excess.
■ Digestive problems
Caffeine increases stomach acid production, which can lead to stomach upset and gastritis.
It can also trigger digestive problems such as diarrhea and constipation.
■ Increased blood pressure
It may temporarily increase blood pressure, so caution is advised in people with high blood pressure.
Long-term high-dose intake may increase cardiovascular risk.
Effects on pregnancy
Pregnant women are advised to be careful about the amount of caffeine they consume, as it may have adverse effects on the fetus.
These benefits and drawbacks vary from person to person and depend on the amount consumed and your constitution.
Why not adjust your intake and find a way to deal with caffeine depending on your health condition?
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Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara
A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.
With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.
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