“How Caffeine Affects Your Body?”

Wakes You Up: Caffeine boosts your energy and mood and makes you more alert. That can sometimes be helpful, especially in the morning or when you're trying to work. Though your body doesn't store it, caffeine can affect you for up to 6 hours after you swallow it. But more is not always better. Too much can push you over the line from alert to jittery and anxious.

Interferes With Sleep: Too much caffeine can make it hard to nod off when you go to bed at night. Even moderate amounts can cause insomnia in some people, especially if you have it too close to bedtime. The effects may be worse as you age. Avoid caffeine in the afternoon and evening if you notice it affects your sleep. And remember, it's not just in tea and coffee. It's also in chocolate, energy drinks, and other prepackaged foods and drinks.

Raises Heart Rate: Caffeine is a stimulant and may cause your heart to beat a little faster as it wakes you up. For most folks that's not a problem. But if you have too much caffeine or you're overly sensitive, your pulse may go up too much or stay high too long. It may even feel like your heart beats in a weird rhythm, sometimes called heart palpitations. Some people say it feels as if their ticker skips a beat.

Causes a Headache: If you have caffeine every day, whether in a pill, energy bar, or cup of coffee, you build up tolerance. Then, without your daily dose, you might get a "rebound" headache. It may be worse if you quit caffeine completely and all at once. You'll find your head will feel better if you reduce caffeine a little at a time.

Makes You Pee: Caffeine is a diuretic, which means it can make you pee more. Around 300 milligrams of caffeine -- the amount in three cups of coffee -- is enough to do it if you're not used to it. Water loss is minor and is unlikely to cause dehydration as long as you are otherwise healthy. The diuretic effect can fade if you get the same regular daily dose of caffeine because you build up tolerance.

Boosts Sports Performance: If you do "endurance" sports, like running, biking, or swimming, caffeine might help you go faster and with less muscle pain. It seems to work best in a non-liquid form, like a pill, taken about an hour before you exercise so that your body can absorb it completely. Around 200 to 400 milligrams (2 to 4 cups of coffee) should do it. More than that doesn't seem to help further.

Helps You Recover From a Workout: Some studies show that caffeine can help your body recover more quickly after hard exercise by making and restocking a stored form of fuel called glycogen. It seems to do this best if you combine it with carbohydrates, like in certain sports gels, sports bars, and drinks. Just take care not to overdo the caffeine, which could have the opposite effect on recovery or performance if it interferes with your sleep.

Raises Blood Pressure: Though the reason isn't clear, caffeine can spike your blood pressure for a short while and sometimes over the long term as well. It could be that it blocks a hormone that keeps your arteries wide and pressure down. Or it might cause your body to release more adrenaline, a hormone that raises blood pressure. Talk to your doctor about how much caffeine you can have if you have high blood pressure or heart problems.

Protects Against Disease: Caffeine seems to help prevent gallstones and inflammation, among other medical problems. Some studies show that regular caffeine might help keep away certain neurological diseases, like Parkinson's, Alzheimer's, Huntington's, multiple sclerosis, and epilepsy. More research is needed.

Affects Menopause: Women pass through menopause around age 50, a phase that brings an end to their monthly cycle. Caffeine can worsen the sudden body heat and sweats, known as hot flashes, that often happen at this time of life. The symptoms can go on for 10 years or more. Your doctor may be able to help you with hormone therapy if they get in the way of your everyday routine.

How Much Caffeine Is Too Much? It depends on your weight, diet, medications, and overall health. Up to about 400 milligrams of caffeine a day is OK for most healthy adults. Over 600 milligrams daily is probably too much. But some people are just more sensitive to it. If you notice stomach problems, headaches, muscle twitches, or heart palpitations, it might be time to cut back. Talk to your doctor about how much is safe if you're pregnant or have heart trouble.

Reviewed by: Carol DerSarkissian on March 29, 2019

Sources:

American Academy of Sleep Medicine: "Sleep and Caffeine."
American Migraine Foundation: "Caffeine and Migraine."
Consumer Reports: "Are You Getting Too Much Caffeine?"
Current Medical Chemistry: "Protective effects of the caffeine against neurodegenerative diseases."
Frontiers in Nutrition: "The Impact of Coffee and Caffeine on Multiple Sclerosis Compared to Other Neurodegenerative Diseases."
Harvard Health Publications: "Menopause-related hot flashes and night sweats can last for years," "The latest scoop on the health benefits of coffee."
Harvard Medical School Division of Sleep Medicine: "Twelve Simple Tips to Improve Your Sleep."
Institute For Scientific Information On Coffee: "Sports Performance," "Fluid Balance," Caffeine."
Journal of Clinical Sleep Medicine: "Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed."
Journal of Science and Medicine in Sport: "Caffeine and diuresis during rest and exercise: A meta-analysis."
Journal of Strength And Conditioning Research: "Efficacy of acute caffeine ingestion for short-term high-intensity exercise performance: a systematic review."
Journal of the International Society of Sports Nutrition: "International society of sports nutrition position stand: caffeine and performance."
Mayo Clinic: "Is there a link between caffeine consumption and menopause symptoms?" "Caffeine: How does it affect blood pressure?" "Expert Answers: I've been seeing ads that say caffeinated drinks hydrate you as well as water does. Is this true?" "Curbing your caffeine habit."
Michigan State University Extension: "Health benefits and risks associated with caffeine."
National Sleep Foundation: "Caffeine and Sleep."
Nemours Foundation: "Caffeine."
University of Michigan Health Service: "Caffeine."
FDA: "Spilling the Beans: How Much Caffeine is Too Much?"

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“Don't Make These Morning Health Mistakes”

Hit the Snooze Button: That extra 15 minutes will help energize your day, right? Wrong. You’ll get better rest if you get up and go to bed at the same time every day. Groggy in the a.m.? Try using a sleep tracker. This wearable device can tell when you’re in a light stage of sleep and wake you when it’s easiest to get up.

Stay in the Dark: It’s tempting to stay in the quiet dark of your room with the shades drawn in the morning. Don’t do it. Daylight helps your body set its clock. That helps you sleep better and helps your body fight infection and inflammation. Getting outdoors into the sunlight helps you make vitamin D, think more clearly, and exercise more. It can even make you happier. So, open those shades and greet the new day.

Sleep Late: Sometimes it just feels so good, especially when you have the time and you’ve been short on sleep. But the best way to improve your sleep over the long term is to keep a regular bedtime schedule. That means you get up at the same time every day, even if you had a late night -- and yes, that includes the weekend.

Shoot Out of Bed Too Quickly: When you go from lying down to standing, gravity sends blood rushing to your legs, which can drop your blood pressure suddenly and make you feel a bit woozy. It can even make you pass out. Sit up slowly and pause at the edge of the bed to give your body a few seconds to get used to the idea, especially if you noticed some lightheadedness in the past. It’s an easy precaution that could save you from a serious fall.

Ditch Your Workout: Regular exercise helps your sleep, weight, heart, and mood, among many benefits. You may be more likely to stick with exercise if you do it first thing. It could even make it easier to control what you eat throughout the day and maintain your weight. Plan ahead and put your workout clothes out the night before.

Skip Your Coffee: If you usually have a couple of cups of joe in the morning, skipping it can leave you groggy. You may not concentrate as well, and you might even become very tired with a severe headache, nausea, and flu-like symptoms. If you’re trying to cut back on your caffeine, do it slowly to avoid these responses.

Forget Your Teeth: A sticky film called plaque forms on your teeth each night. If you don’t brush it off in the morning, it can start to harden into stuff called tartar that you can only get rid of at your dentist’s office. If plaque and tartar are around too long, they can lead to swollen or bleeding gums, cavities, bad breath, gum disease, and other health problems.

Brush Right After Coffee: It’s the acid in coffee. So, you really shouldn’t brush right after any acidic food or drink. For example, some people like to drink water with lemon in the morning. The acid weakens tooth enamel, and brushing too soon can remove it. Simply brush your teeth beforehand, or wait 30 to 60 minutes for the acid to fade from your teeth.

Check Your Email: If you constantly check digital devices, email, and social media, it can cause stress and anxiety. For example, you may feel more pressure to start work earlier if you check your email first thing. Take some time in the morning to stay disconnected from digital media like email. It may take some effort at first, but it can make you happier and may even help you get more work done in the long run.

Start Your Day Without a Plan: If you start your day without a thought to why you do what you do, you may lose sight of what you’re trying to achieve and what gives your life meaning. Whether it’s work, family, or lifestyle, it’s important to figure out what’s most important to you and make sure the things you do each day help you get there. Set priorities, make a list, and check your progress at the end of the day.

Dwell on the Day’s Problems: Once you’ve got a plan to tackle the day’s problems, let them go and take a moment to be grateful for the good things in your life. People who do this are often happier, healthier, and more satisfied in their relationships, especially compared to those who focus on their problems. Write it in a journal or just list them in your head -- what matters most is that you do it.

Forget Quiet Time: If your day is filled with work and noise, the morning is a perfect chance to clear your mind with even a few minutes of meditation. You can simply focus on your breath and try to let go of thoughts that come up. The practice can lower levels of the stress hormone cortisol and may help ease conditions including anxiety, pain, high blood pressure, insomnia, and migraine headaches.

Bail Out of Breakfast: People who eat breakfast regularly tend to have sharper thinking and less body fat, and they are less likely to have type 2 diabetes and heart disease. They also exercise more regularly and eat a healthier diet. So, enjoy a healthy breakfast -- it’s an easy and enjoyable way to get a good start on the day.

Eat Too Sweet: Doughnuts and other sugary pastries made from white flour have little nutrition and get into (and out of) your blood too quickly. That can leave you tired, irritable, and hungry for more. Protein from eggs or cottage cheese and “complex carbs” with more fiber and nutrition -- oatmeal or other whole grains, fruits, and vegetables -- take longer to digest, satisfy your hunger, and provide a slow steady stream of energy.

Skip the Sunscreen: It can help protect your skin against cancer and wrinkles caused by UV rays that you’re exposed to whenever you’re out in the sun, even if it’s cloudy. It’s best to put it on about 15 minutes before you go outside. That’s how long it takes your skin to absorb it. You need to put it on again after just 2 hours if you’re still in the sun, or sooner if you sweat a lot or go swimming.

Reviewed by: Neha Pathak, MD on September 20, 2017

Sources:

American Academy of Dermatology: “How to apply sunscreen.”
American Council On Exercise: “The Best Time to Exercise.”
CDC: “Physical Activity and Health.”
Clinical Obesity: “Comparison between the effect of 6 weeks of morning or evening aerobic exercise on appetite and anthropometric indices: a randomized controlled trial.”
Computers in Human Behavior: “Checking email less frequently reduces stress.”
Environmental Health: “Effect of sunlight exposure on cognitive function among depressed and non-depressed participants: a REGARDS cross-sectional study.”
Environmental Health Perspectives: “Benefits of Sunlight: A Bright Spot for Human Health.”
Journal of Caffeine Research: “Caffeine Withdrawal and Dependence: A Convenience Survey Among Addiction Professionals.”
Future Work Centre: “You’ve got mail! Research Report 2015.”
Gastroenterology and Hepatology from Bed to Bench: “The impact of breakfast in metabolic and digestive health.”
Harvard Health Publications: “A prescription for better health: go alfresco,” “Dizzy spells when you stand up: When should you worry?”
Harvard School of Public Health: “Healthy Eating Plate & Healthy 
Eating Pyramid,” “Carbohydrates and Blood Sugar.”
Journal of the Medical Association of Thailand: “Effects of mindfulness meditation on serum cortisol of medical students.”
Mayo Clinic: “Gingivitis,” “When and how often should you brush your teeth?” “Meditation: A simple, fast way to reduce stress.”
National Sleep Foundation: “Understanding Sleep Cycles: What Happens While You Sleep,”  “Stop Hitting the Snooze Button Once and For All.”
NHS Choices: “Easy time-management tips.”
PLOS.org: “The proximal experience of gratitude.”
Psychology Research and Behavior Management: “An update on mindfulness meditation as a self-help treatment for anxiety and depression.”

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.