Iced Pumpkin Spice Latte Smoothie
Blend all ingredients to create a seasonally-inspired drink. Using real pumpkin adds beneficial fiber.
- 1 cup coffee
- ½ cup milk of your choice
- 2 teaspoons pumpkin pie spice
- 1 teaspoon vanilla extract
- ½ cup canned plain pumpkin
- 4 ice cubes
Try to limit added sugar as much as you can! If you MUST add sweetener, try pure maple syrup in a small quantity- start with 1 teaspoon.
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The Effects Of Caffeine On Your Body
Many of us rely on a morning cup of coffee or a jolt of caffeine in the afternoon to help us get through the day. Caffeine is so widely available that the U.S. Food and Drug Administration , says about 80 percent of U.S. adults take some form of caffeine every day. But caffeine does so much more than just keeping you awake. Its a central nervous system stimulant that affects your body in numerous ways.
Knowing the symptoms of caffeine and its long-term effects on your body may make you think twice about having that fourth cup of coffee. Read on to learn more about these effects.
Caffeine provides no nutritional value on its own. Its tasteless, so you wont necessarily know if its in your food either. Even some medications may contain caffeine without your knowledge.
This ingredient almost always causes some symptoms. At a minimum, you may feel more energetic, but over time, too much caffeine may cause withdrawal symptoms. According to the Mayo Clinic, its safe for most healthy adults to consume up to 400 milligrams of caffeine per day. Keep in mind that a standard size cup of coffee is eight ounces. If youre using a mug or getting your fix at a coffee house, chances are youre drinking 16 ounces or more, so reading labels is important.
How Late Is Too Late To Drink Caffeine
We know how it works. We know about how long it can last. But, put together, what does this mean for someone who’s trying to have some caffeine without it affecting his or her sleep?
Unfortunately, this is a question with a fairly murky answer.
The short-and-sweet version is that most experts recommend setting your caffeine cutoff for 2 or 3 p.m.
While there’s plenty of research showing that caffeine disrupts sleep, only one study has examined how the timing of caffeine intake affects sleep. The study results showed that having caffeine even as early as six hours before bedtime can impact sleep, even if you don’t actually notice the disruption.
However, it’s also important to note that the study’s 12 participants were given the maximum daily dose of caffeine . This might not be a realistic representation of the average adult’s afternoon coffee consumption, but it may be a totally accurate representation of, say, a college student’s afternoon caffeine consumption.
Still, this study generally supports sticking with the 2 to 3 p.m. caffeine cutoff window experts suggest especially if you’re someone who starts winding down for bed around 9 p.m.
Ultimately, though, there’s probably no one-size-fits-all rule as to how late is too late when it comes to consuming caffeine.
The length of time your favorite caffeinated beverage might hang around in your system varies depending on:
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Coffee Vs Energy Drinks For Teens
Aside from coffee and tea, soft drinks, and in particular, energy drinks, can include high levels of both caffeine and sugar. Cancer Councils research found that one in six Australian teenage boys drinks at least 52 litres of soft drink every year. Given some energy drinks can contain as much as 320mg of caffeine , this is a reason for concern.
The mix of caffeine and sugar can also affect mood, according to dietitian Susie Burrell. She says that after drinking an energy drink, teenagers can experience a down period about 30-40 minutes afterwards, which can lead to poor health choices. This correlates to research conducted by Cancer Council, which found teenagers who drink soft drinks and energy drinks are twice as likely to also be consuming more junk food.
Consuming too much caffeine can stop a teenager from getting adequate nutrition, says Gemma. Especially if they choose to drink coffee and soda rather than consuming more nutrient-dense foods, for example.
What Other Problems Can Happen
Here are some other reasons to limit kids’ caffeine consumption:
- Kids often drink caffeine contained in regular soft drinks. Kids who drink one or more sweetened soft drink per day are 60% more likely to be obese.
- Caffeinated drinks often contain empty calories, and kids who fill up on them don’t get the vitamins and minerals they need from healthy sources. Too much soda can mean missing the calcium kids need from milk to build strong bones and teeth.
- Too many sweetened caffeinated drinks could lead to dental cavities from the high sugar content and the erosion of tooth enamel from acidity.
- Caffeine is a diuretic that causes the body to eliminate water , which may contribute to dehydration. It’s wise to avoid excessive caffeine in hot weather, when kids need to replace fluids lost through sweating.
- Abruptly stopping caffeine may cause withdrawal symptoms , especially for those who consume a lot of it.
- Caffeine can make heart problems or nervous disorders worse, and some kids might not know that they’re at risk.
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It May Improve Your Memory
Drinking coffee may affect how well you perform at work or school, as caffeine and short-term memory seem to have a positive relationship. A January 2014 study in Nature Neuroscience found that caffeine can improve memory consolidation the process of committing what we’ve learned to long-term memory for up to 24 hours after it’s eaten.
Does Caffeine Sober You Up
People who have drunk too much alcohol often turn to coffee or an energy drink to sober them up.
However, caffeine does not sober a person up or make them fit to drive. It may make them more alert, but it does not reverse the poor judgment and other effects associated with alcohol.
In fact, it could be more dangerous because, without the drowsiness, a person is more likely to believe they are sober, which could lead to hazardous activities such as driving home or consuming more alcohol.
There is some controversy around energy drinks. They have been banned from a number of student campuses, because of reports of health problems and even fatalities.
The amount of caffeine in an energy drink depends on the brand and type.
While one 16-ounce Americano coffee can contain 225 mg of caffeine, the caffeine content of a 16-ounce can of energy drink until recently ranged from 160 mg to 357 mg.
Producers of the drink that contained 357 mg of caffeine have now lowered their caffeine content to 300 mg. It carries a health warning that it should not be consumed by children, those with heart problems, or those who may have an intolerance to caffeine.
Energy drinks contain not only caffeine but other plant-based stimulants, simple sugars or artificial sweeteners, and additives. A 16-ounce serving of one well-known energy drink would contain , or 1.75 ounces, or 5 teaspoons of sugar.
These high concentrations of caffeine and sugar could have a negative impact on the body.
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Pre Workout Vs Pooping
Sometimes you just have to account for it and be sure youre near a facility, other times you can cut out the caffeine and hopefully cut out the side effects.
Always remember that being well-hydrated is necessary to avoid the diuretic effect of caffeine and because needing to poop is better than being constipated.
Everyone responds to caffeine differently. As I sit here writing this post, Im on my fourth cup of coffee of the day and I never get the jitters.
Everyone is built differently, which is why understanding how caffeine affects you is important before starting a caffeinated pre-workout formula.
How Can I Cut Back On Caffeine
If you’re taking in too much caffeine, you may want to cut back. To avoid caffeine withdrawal, try cutting back slowly.
Replace caffeinated sodas and coffee with drinks without caffeine, like water, decaffeinated coffee, caffeine-free sodas, and caffeine-free teas.
Keep track of how many caffeinated drinks you have each day. Then, substitute one of these daily drinks with a decaf or caffeine-free alternative.
After a week or so, swap out another of your daily caffeine drinks with a decaf or caffeine-free option.
Do this for as many weeks as it takes to bring your daily caffeine intake to one caffeine drink a day, or even less.
As you cut back on caffeine, you may find yourself feeling tired. Be sure you get enough sleep, and boost your energy with exercise. As your body adjusts to less caffeine, your energy levels should return to normal in a few days.
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What Is Caffeine Withdrawal
People who stop drinking caffeinated drinks may notice several side effects, especially if they are used to consuming large amounts of caffeine. Some symptoms of caffeine withdrawal include headaches, irritability, nervousness, nausea, constipation, and muscular tension. These symptoms usually appear about 12-24 hours after someone has stopped consuming caffeine and usually last about one week. It is recommended that you gradually decrease your caffeine intake to avoid withdrawal symptoms.
How Much Caffeine Is Okay Each Day
How you react to caffeine depends on your body mass, health and metabolism. It also depends on whether your body is used to getting regular doses of caffeine and how much you have in one serving. Research suggests that 400mg per day or less is an acceptable dose of caffeine for the general population.
Approximate caffeine levels per serve include:
- chocolate drinks: 510mg per 250ml
- instant coffee: 80120mg per 250ml
- drip or percolated coffee: 150240mg per 250ml
- espresso coffees such as espresso or latte: 105110mg per 250ml
- black tea: 65105mg per 250ml
- cola drinks: 4049mg per 375ml
- Red Bull energy drink: 80mg per 250 ml
- energy drink: 160mg per 250ml
- dark chocolate bar: 40-50mg per 55g serve
- milk chocolate bar 10mg per 50g serve
- guarana: can contain up to 100mg per 1g of guarana
- caffeine tablets such as No-Doz 100mg per tablet.
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Your Blood Pressure Rises
Because of the adrenaline and cortisol released after drinking a cup of coffee, your blood vessels narrows. This causes your blood pressure to rise, which in turn causes your heart rate to drop. With a large intake, this can even lead to arrhythmias, but no worries, you really have to drink a lot of coffee.
How We Can Apply Coffee On Face
For a radiant and glowing complexion, you can try a coffee mask. Take half cup of coffee and mix it with few spoons of milk for thick consistency. Use this mixture as a face pack for 10-15 minutes and wash it off with lukewarm water. This face mask will help to get rid of dead skin cells, leaving behind a glowing skin.
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How Caffeine Affects Your Nervous System
Caffeine is a stimulant. In the brain, it blocks the effects of a chemical called adenosine, which makes you feel sleepy. You then feel more alert and energetic, which is why many people drink coffee or tea to stay awake.
Sleep Cycle Changes
Caffeine may keep you awake even if you donât want it to. Levels of the hormone melatonin, which your body needs to fall asleep, decrease in the presence of caffeine. If you have trouble sleeping, you may want to limit your caffeine consumption in the afternoon and evening.
Feelings of Anxiety
The other downside is that caffeine may make you feel jittery or anxious, especially if you take in too much. If you have an existing anxiety or panic disorder, your doctor may advise you to avoid caffeine.
Increased Dopamine Levels
In other cases, caffeine can boost your mental well-being. It boosts the flow of dopamine, a brain chemical that makes you feel happy and engaged with the world around you. This may be why drinking a moderate amount of coffee has reduced some study participantsâ risk of depression and suicide.
Positive Impact on Memory and Cognition
Caffeine may even help you to think and remember better. Study participants who drink coffee have performed better on tests. Also, older people who consume caffeine may be less likely to develop Alzheimerâs disease and other age-related memory issues.
Addiction and Withdrawal
What Is Caffeine And How Does It Affect You
Caffeine is a central nervous system stimulant. When you drink it, you feel less tired and more alert. It helps you focus and can decrease headaches and migraines. Because caffeine absorbs into your bloodstream through your stomach, it takes one to two hours to reach its full effect.
If you overdo it, caffeine can also give you negative symptoms like heartburn and nausea. Thats why researchers suggest you keep your caffeine consumption under 400 milligrams per day. The average cup of coffee contains 95 milligrams of caffeine, so you can safely consume about four cups of caffeinated coffee every day.
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Special Precautions & Warnings
Pregnancy and breast-feeding
Drinking 1 or 2 of cups of coffee per day seems to be safe for breast-feeding mothers and their infants. But the caffeine in larger amounts can irritate a nursing infant’s digestive tract and also cause sleep problems and irritability.
Children: It may be unsafe for children to drink caffeinated coffee. The side effects associated with caffeine are usually more severe in children than adults.
Anxiety disorders: The caffeine in coffee might make anxiety worse.
Bleeding disorders: There is some concern that coffee might make bleeding disorders worse.
Heart disease: Drinking unfiltered coffee increases the amount of cholesterol and other fats in the blood, and also raises the level of homocysteine, all of which are associated with an increased risk of developing heart disease. Some research suggests an association between heart attacks and drinking coffee.
Diabetes: Some research suggests that caffeine contained in coffee might change the way people with diabetes process sugar. Caffeine has been reported to cause increases as well as decreases in blood sugar. Use caffeine with caution if you have diabetes and monitor your blood sugar carefully.
Diarrhea: Coffee contains caffeine. The caffeine in coffee, especially when taken in large amounts, can worsen diarrhea.
Irritable bowel syndrome : Coffee contains caffeine. The caffeine in coffee, especially when taken in large amounts, can worsen diarrhea and might worsen symptoms of IBS.
Can Caffeine Permanently Damage Your Body
When consumed in moderation, caffeine can have many beneficial effects. However, over the course of several years, chronic caffeine consumption can produce various long-term health deficits in individuals. Among these, rodent studies have suggested caffeine intake may permanently alter the brains excitability.
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Children Pregnant Women Athletes And Caffeine
Some people who need to take special care with caffeine include:
- children currently there are no guidelines for children’s intake of caffeine. Caffeine intake should be investigated if children are showing symptoms of irritability, inability to sleep, interrupted sleep or stomach upsets. Remember that caffeine is present in many soft drinks and chocolate, not just coffee and tea. The consumption of energy drinks should also be closely monitored
- pregnant women if you are pregnant, limit your caffeine intake to 200mg per day or less, or avoid it altogether. Having high amounts of caffeine may increase your risk of miscarriage, experiencing a difficult birth and having a baby with a low birth weight
- athletes caffeine is not classified as a prohibited substance under the World Anti-Doping Code 2015 Prohibited List. The Australian Institute of Sport lists it as a Group A substance, which means its ‘supported for use in specific situations in sport’ and ‘provided or permitted for use by some athletes according to best practice protocols’.
However, check the anti-doping rules of your particular sporting code to make sure caffeine is not a restricted drug for the sport you play.
Stimulate Your Brain And Nervous System
Caffeine acts as a stimulant, which means it increases the activity of your bodys systems. Its well-known for its effect on your brain and central nervous system , helping to keep you alert and stopping you from feeling tired. So its no surprise that you might turn to a cup of coffee to get you through an afternoon slump or a long night shift.
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4. AnxietyThe stimulant effects on the body from caffeine, such as increased heart rate, increased adrenaline hormones, and heightened senses, can combine to produce an overwhelming sensation in some people, making them feel anxious.Neuropsychiatric effects of caffeine
5. Muscle Twitches and SpasmsA high volume or prolonged use of caffeine in the body can cause the muscles to cramp or move erratically.Energy drinks: health risks and toxicity
6. Rambling Thought and SpeechAlong with many of your other senses, speech and thought speed up in response to the stimulant effect of caffeine. While this can be very useful for concentration, too much can cause confusion and stuttering.Neuropsychiatric effects of caffeine
7. Heart PalpitationsCaffeine stimulates the central nervous system. It speeds up the heart rate and can cause the heart to flutter or palpitate.Energy drinks: health risks and toxicity
8. DiuresisCaffeine increases the need to urinate because it increases blood flow through the kidneys and dilates the blood vessels, making the kidneys produce more waste.Neuropsychiatric effects of caffeine
9. Gastrointestinal DisturbanceCaffeine acts like a laxative by increasing contraction in the small and large intestinal muscles. This can cause predigested food to move into the intestine, triggering stomach cramps.Energy drinks: health risks and toxicity