Seven Myths About Caffine

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Seven myths about caffeine

By Melissa Breyer

More from Care2 Green Living blog

For many of us, a morning without

coffee or tea is a like the proverbial

day without sunshine. For me,

much of it is about the ritual. OK,

who am I kidding? Its about the

caffeine. Mmm, I love caffeine --

that naturally occurring alkaloid

found in the leaves, seeds, and

fruits of more than 63 plant

species worldwide. But at what

risk do I indulge in my morning

coffee and afternoon espresso?

Caffeine is most famous for its role as a stimulant and its ability to delay fatigue. I clearly get a boost of

energy and clarity, as had been scientifically proven. But caffeine has also acquired a bad-boy reputation -- an

unfair one, perhaps? Extensive studies into its safety show that there are still many misconceptions about

caffeine.Allow me to tackle some of the myths surrounding my beloved alkaloid.

Myth No. 1: Caffeine is addictive

Reality: Well, this depends on what you consider addictive. Caffeine is a stimulant to the central nervous

system, and regular use of caffeine might cause mild physical dependencebut caffeine doesnt affect your life

the way addictive drugs do, and thus most experts dont consider caffeine dependence an addiction, per se.

When regular caffeine consumption is quickly halted, some of us experience symptoms that last from one to

several daysthis can be avoided if caffeine consumption is reduced slowly.

If youve tried to stop cold turkey, you may have experienced one of these symptoms:

Headache

Fatigue

Anxiety

Irritability

Depressed mood

Difficulty concentrating

Myth No. 2: Caffeine causes insomnia

Reality: It depends. The human body absorbs caffeine quickly, but it also flushes it quickly. Processed mainly

through the liver, caffeine has a relatively short half-life. On average, it takes four to five hours to rid half of theconsumed caffeine from your body -- after another five hours 75 percent of it is eliminated. Unless you are very

sensitive, a morning cup or two shouldnt affect your sleep.

But if you have a quick latte at the 3:00 p.m. slump or an espresso after dinner, you may be counting sheep

for a lot longer than youre comfortable with. Your sleep shouldnt be affected if you steer clear of caffeine for at

least six hours before bedtime. Your sensitivity may vary, though, depending on your metabolism and the

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amount of caffeine you regularly consume.

Myth No. 3: Caffeine increases risk for osteoporosis, heart disease, and cancer

Reality: Moderate amounts of caffeine -- about 300 milligrams, roughly three cups of coffee -- apparently

cause no harm in most healthy adults. Although some people are more sensitive to its effects, including older

people and those with high blood pressure. Here are the facts by condition.

Osteoporosis: At high levels (more than 744 milligrams per day, around seven or eight cups of coffee), caffeine

may increase calcium and magnesium loss in urine. But recent studies suggest it does not increase your risk

for bone loss, especially if you get enough calcium. You can offset the calcium lost from drinking one cup ofcoffee by adding just two tablespoons of milk. However, research does show some links between caffeine and

hip fracture risk in older adults. Older adults may be more sensitive to the effects of caffeine on calcium

metabolism. If youre an older woman, discuss with your doctor whether you should limit your daily caffeine

intake to 300 milligrams or less.

Heart disease: According to the Harvard Nurses Health Study, caffeine consumption does not increase the

risk of cardiovascular disease and does not raise cholesterol levels or cause irregular heartbeat. A slight,

temporary rise in heart rate and blood pressure is common in those who are sensitive to caffeine -- but the rise

is minimal and comparative to normal activity like walking up stairs. That said, if you have high blood pressure,

talk to your doctor about caffeine intake as some people may be more sensitive to its effects. Also, more

research is needed to tell whether caffeine increases the risk for stroke in people with high blood pressure.

Cancer: According to The New York Times, scientists conducting an international review of 66 studies found

coffee drinking had "little if any effect on the risk of developing pancreatic or kidney cancer. In fact, anotherreview suggested that compared with people who do not drink coffee, those who do have half the risk of

developing liver cancer." And astudy of 59,000 women in Sweden (the country with the highest coffee

consumption per capita in the world) found no connection between caffeine consumption and breast cancer.

Myth No. 4: Pregnant women or those trying to get pregnant should avoid caffeine

Reality: I dont know -- it seemed natural for me to avoid caffeine both times I was pregnant, but a study

conducted at State University of New York and another study published in the journal Epidemiology looked at

the effects of caffeine-containing beverages on reproductive factors, and the results suggests that moderate

caffeine consumption is safe. However, one study found that women who consumed the caffeine equivalent of

five or more cups of coffee per day were more than twice as likely to miscarry as those who consumed less

caffeine or no caffeine at all, suggesting that drinking very large amounts of coffee or other caffeine-containing

beverages may increase a pregnant womans miscarriage risk, said Mark Klebanoff, M.D., Director ofNICHDs Division of Epidemiology, Statistics, and Prevention Research. However, serum levels of

paraxanthine that are usually seen among women consuming only about two or three cups of coffee a day do

not appear to increase this risk.

Questions remain about the effects of high doses of caffeine and it is wise for pregnant women to practice

moderation (less than 200mg per day). The Food and Drug Administrations advice? Pregnant women should

avoid caffeine-containing foods and drugs, if possible, or consume them only sparingly.

Myth No. 5: Caffeine is bad for kids

Reality: Ack -- The Journal of Pediatrics published a survey showing that in the U.S., 5- to 7-year-old children

drank approximately 52 mg of caffeine daily and 8- to 12-year-old children drank 109 mg daily. In general, kids

have the same ability to process caffeine that adults do. A study by A. Leviton published in Clinical Pediatricssuggests that caffeine-containing drinks and foods -- consumed in moderation -- have no detectable effects on

hyperactivity or attention span of children. However, in sensitive children, higher doses of caffeine, may cause

temporary effects such as excitability, irritability, reduced sleep, or anxiety.

But really, in my opinion, kids have their entire lives to be (non-) addicted to caffeine. Even if studies do

suggest that up to 300mg of caffeine daily is safe for kids, the vehicles by which they are consuming it (sodas

and energy drinks) are undeniably unhealthy.

Myth No. 6: Caffeine can knock out the alcohol

Reality: Such a cliche -- a cup of coffee will erase the martini before, wine with, and the cognac after dinner.

What research actually suggests is that people only think caffeine will help them sober up. Alcohol can be

very clever that way. People who drink caffeine along with alcohol think theyre fine behind the wheel, when

actually reaction time and judgment are still impaired. In fact, college kids who drink both alcohol and caffeine

are actually more likely to have car accidents. According to Thomas Gould, PhD, of Temple University, The

myth about coffees sobering powers is particularly important to debunk because the co-use of caffeine and

alcohol could actually lead to poor decisions with disastrous outcomes.

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Myth No. 7: Caffeine has no health benefits

Reality: I can tell you right now, based on personal experience, that caffeine improves alertness,

concentration, energy, clear-headedness, and feelings of sociability. Brain-fog be gone! Scientific research at

John Hopkins School of Medicine in Baltimore and Harvard support these subjective experiences -- and have

shown that caffeine may also improve memory and logical reasoning. A French study showed a slower decline

in cognitive ability among women who consumed caffeine: Caffeine is a psychostimulant which appears to

reduce cognitive decline in women, said study author Karen Ritchie, PhD, of INSERM, the French National

Institute for Health and Medical Research, in Montpellier, France.

Caffeine-containing beverages have been in the headlines lately for their high level of antioxidants, which

appear to promote heart health and cancer prevention. Other recent reports suggest (although not yet

conclusively) that caffeine may be useful in treating allergic reactions due to its ability to reduce the

concentration of histamines, the substances that cause the body to respond to an allergy-causing substance.

More research is need in this area before conclusions can be drawn however. Limited evidence suggests

caffeine may also reduce the risk of the following: Parkinsons disease, liver disease, colorectal cancer, and

type 2 diabetes.

Moderation and caffeine levels

As with everything, moderation is the key. But what is a moderate intake of caffeine for an adult? About 300

mg a day.

Instant coffee: 75mg per per 6-ounce cup

Brewed coffee: 80mg-135mg, per 7-ounce cup

Espresso: 100mg per 2 ounces

Brewed tea: 50mg per 6-ounce cup

Energy drinks: 28-87mg per 8-ounce glass

Cola drinks: 8-53 mg per 8-ounce glass

Other soft drinks: 24mg per 8-ounce glass

Chocolate: 5.5-35.5mg per 1.7 ounces

More healthy and green articles from Care2:

Eight Reasons to Drink Coffee

What's Your Coffee IQ?

Coffee, Sex, and Other Weird Ways to Not Get Sick

Effect of Coffee on Alzheimer's

How to Brew Coffee Like a Barista

Check out Yahoo! Green on Twitterand Facebook.

Related:health, food and drink, caffeine

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4/5

Comments 1-10 of 459 First Prev Next Last

Posted by TCBFlame Tue Aug 16, 2011 11:04pm PDT

I love Dr Pepper but I don't process caffeine normally. One 12 ounce can at breakfast will keep me

awake until 3 am (I usually go to bed 1am-2am.) It also makes my hypoglycemia much worse.

Report Abuse

Posted by WilliamM Wed Aug 17, 2011 12:56am PDT

"Unless you are very sensitive, a morning cup or two shouldnt effect your sleep."

The word is "affect". "Effect" means something quite different. I suspect a spellcheck error, since the

right word is used in the next paragraph, but this is one of my pet peeves. :)

Report Abuse

Posted by Grinning ReaperWed Aug 17, 2011 6:59am PDT

This column is total crap...it has more hole in it than swiss cheese. A big waste of time reading it.

Report Abuse

Posted byANL Wed Aug 17, 2011 7:40am PDT

im 26 wks pregnant and have a 2 yr old and i drink 2 cups of coffee at least twice a week. my baby is

growing like shes supposed too and i dont have diabetes or pre eclampsia. if a woman has a high risk

pregnancy, then i can see how it would be a bad idea to drink coffee.

Report Abuse

Posted by Mandy Wed Aug 17, 2011 8:51am PDT

This column makes caffiene sound like amazing medicine. Fact: Caffiene is a drug. Fact: Caffiene

stunts your growth. That's why I'm short.

Report Abuse

Posted by Fanny Wed Aug 17, 2011 9:56am PDT

Well, most medicines are drugs

Report Abuse

Posted by Katie Wed Aug 17, 2011 12:03pm PDT

Caffeine doesn't stunt your growth....I grew up stealing my parents sodas out of the fridge for years

before I was allowed to and I'm 24 and 5'8 now.

Report Abuse

Posted by Rachel Wed Aug 17, 2011 1:11pm PDT

Caffeine does not stunt your growth. If you're short like me it's probably because you either have one or

more parents that's short or perhaps a grandparent was short. Unless you're severely malnourished as

a child, your height is largely a matter of genetics, like hair and eye color.

Report Abuse

Posted byAngie A Wed Aug 17, 2011 1:12pm PDT

Uh Mandy I am 5'10 and have drank Pepsi and Coke since I was a kid...what I should have been

taller??? Yeah, doesnt stunt growth..

Report Abuse

Posted by Tina Wed Aug 17, 2011 1:54pm PDT

I can kill 2-3 redbull a day, and still sleep like a champ at night... for some reason, im pretty sure i

have created a dependance on the energy drinks, because 1 day without them, and im a total mess !

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