As a fast-acting naturally occurring stimulant, caffeine offers a surprising number of health benefits.
From enhanced mental focus and agility to extra energy and alertness, many people rely on the effects of caffeine as part of their daily routine.
However, too much caffeine, especially if it’s added to energy drinks and other fizzy beverages, can have a negative impact. Insomnia, mood swings, anxiety and headaches are just some of the symptoms that over-indulging in caffeine can bring about.
Here, we take a closer look at the pros and cons of caffeine and some of the natural alternatives you can incorporate to get some of the benefits without any of the nasty side effects.
• What is Caffeine?
Caffeine is a compound found in the leaves, seeds and fruit of more than 60 plant species, including coffee or cacao beans, tea leaves and buds, guarana seeds, mate leaf and kola nuts. It is a natural stimulant and is the most commonly used drug in the world.
Millions of people consume caffeine every day in products like energy drinks, cola, coffee and tea, and tablet form to help increase alertness, alleviate fatigue, and improve concentration and focus. Caffeine stimulates the central nervous system, heart and muscles, and the receptors that control your blood pressure. In moderate amounts, it helps accelerate blood flow to your brain and other parts of your body, temporarily making you feel more mentally alert and energetic. It can also help increase urine flow and speed up your metabolism.
However, too much caffeine can create a ‘spike’ in your natural alertness and energy levels, followed by a ‘crash’, which can cause headaches and dehydration and leave you feeling irritable or anxious.
•Health Pros of Caffeine
Caffeine is a common ingredient in a wide range of over-the-counter medications used to treat conditions including headaches or migraines, asthma and gall bladder issues. It stimulates the areas of the brain responsible for memory and concentration, so many people use it to boost their mental alertness and agility. Taking small amounts of caffeine before exercise or physical activity has been found to increase endurance and performance, while taking it after can help aid recovery.
However, athletes need to be careful as the governing bodies of many sports ban excessive caffeine consumption. Natural sources of caffeine, such as coffee and green tea, are rich in antioxidants, which can help stave off cardiovascular (heart) disease, fight inflammation and prevent damage to your cells caused by free radicals. These harmful compounds cause oxidative stress that can lead to a range of chronic illnesses and diseases. Antioxidants help neutralise the damage they cause.
• Health Cons of Caffeine
While moderate amounts of natural caffeine have several health benefits, too much caffeine, mainly from products like high-strength caffeine tablets or energy drinks, can harm your health. Excessive caffeine intake can cause headaches and migraines, increase anxiety and – long-term – lead to mental health issues, including depression. Many people who consume too much caffeine in a short space of time experience withdrawal symptoms, including tiredness, nausea, digestive issues and irritability. It can also bring about physical shakes, hot and cold flushes, and fever-like symptoms in extreme cases. If you’re trying to conceive, too much caffeine can affect your fertility, while if you’re already pregnant, it can damage your baby’s health. Caffeine can also worsen the symptoms of menopause. And contrary to popular belief, caffeine doesn’t make you feel less tired. In fact, if you’re feeling sleepy, it can have the opposite effect.
Caffeine blocks the adenosine receptors in your brain. Adenosine is a chemical produced during waking hours that promotes sleep. The more it builds up, the sleepier you become. That’s why, when you take too much caffeine too close to bedtime, your body feels tired and ready to rest, while your brain feels alert and active.
• Natural Caffeine Alternatives
Although guidelines around the world vary, most health authorities recommend that average, healthy adults consume no more than 300mg of caffeine per day. That’s the equivalent of around three or four cups of normal-strength coffee. For pregnant women, the NHS recommends a daily cap of 200mg. There are several ways you can cut back on your caffeine intake and incorporate more natural alternatives into your diet and daily routine. First things first, if you regularly consume a lot of caffeine, then cutting back gradually rather than stopping completely will help alleviate some of the withdrawal symptoms like headaches, fatigue, irritability and difficulty concentrating. Keeping tabs on how much you usually consume and where it comes from will help you understand where you can cut back. Easy ways to reduce your caffeine intake include switching your caffeinated drinks, like coffee and tea, for decaff versions. You could even brew your own herbal teas.
Meanwhile, natural energy drinks like Zambroza are packed with healthy fruit juices, natural extracts, vitamins and antioxidants that can help you feel energised without any of caffeine’s side effects. B vitamins can help alleviate the symptoms of low mood, fatigue and poor concentration and help you feel more alert and mentally agile. You can find natural Vitamin B supplements, while lean meats, nuts, seeds, and fortified grains are also rich in this vital nutrient. Ginseng is a natural source of beneficial flavonoids that support the body during periods of emotional stress by helping to strengthen its response to stress and enhance its ability to cope with anxiety and fatigue. And Cordyceps are an ancient Chinese herbal remedy with multiple health benefits. Cordyceps are traditional medicinal fungi that boost energy naturally and have been used for centuries to treat many common ailments, including fatigue, sickness and inflammation. And if you want to party all night long, then look no further than our Solstic Energy with green tea and yerba mate!
Cutting back on caffeine, especially if you’re partial to tea, coffee or energy drinks, can be a challenge. However, with the right plan in place and being a bit more mindful of what you consume, you can reduce your intake without suffering any withdrawals or side-effects. Your health – and your bank balance – will thank you!
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Disclaimer:
Information and other content provided in Lily & Loaf blogs should not be construed as medical advice and should not be considered a substitute for professional medical expertise. If you have any medical concerns, you should consult with your health care provider.
