“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?"

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“14 Foods That Make You Look Older!”

Your diet may be aging you beyond your years! Here's how to diminish the damage.

AGE-ACCELERATING FOODS: There's a reason why your skin feels a little off after a series of holiday parties, BBQs, or mojito-filled beach days: "What you eat affects your skin—for better or worse," says Ariel Ostad, MD, fellow of the American Academy of Dermatology. While a few indulgences won't age you overnight, a continuously poor diet can accelerate the aging process of your skin (and teeth) over time. Here are 14 foods to consume in moderation in order to look as young as you feel.

SWEETS: Sugar overload may kick-start a process called glycation. The theory: When you eat more sugar than your cells can process, the excess sugar molecules combine with proteins, creating "advanced glycation end products" (appropriately referred to as "AGES"), explains Dr. Ostad. Ultimately, AGES may damage your skin's collagen (the protein that keeps skin firm and youthful). Unsurprisingly, too much sweet stuff is also bad for your smile. "Sugar sticks to your teeth, encouraging bacteria, decay, and discoloration," says Brian Kantor, a cosmetic dentist who practices in New York City. If you treat yourself to something sweet, swish water around your mouth afterward to remove any buildup.

ALCOHOL: A healthy liver means healthy skin. "When your liver is functioning well, toxins that could potentially affect the skin are expelled naturally through your body," says Dr. Ostad. "But if toxins build up in your liver, and aren't broken down properly, your skin can develop a variety of issues, like acne, sallowness, and wrinkles." Drinking can also trigger Rosacea outbreaks. To top it off, alcohol is dehydrating and bad for your sleep, which was associated with accelerated aging in a Case Western Reserve University study. "Inadequate sleep is linked to wrinkles, uneven pigmentation, and reduced skin elasticity," says Dr. Ostad.

WHITE WINE: White wine falls into its own category because of its surprising dental damage. While a glass of red will give you instant "wine mouth," the acid in white wine damages your enamel and makes your teeth more prone to longer-lasting stains. So if you always end your day with a glass of chardonnay, your teeth may be more vulnerable to those coffee stains the next morning. Here's what not to do: brush your teeth immediately after drinking (same goes for any acidic drink). Brushing already acidic teeth can further the erosion of your enamel. "You need to give your teeth time to remineralize after being bathed in an acidic beverage," says Maureen McAndrew, clinical professor at the New York University School of Dentistry. "I'd wait an hour after drinking before lifting a toothbrush."

CHARRED MEAT: That black char on your burger? It may contain pro-inflammatory hydrocarbons, which could present a problem since inflammation breaks down the collagen in your skin, explains Dr. Ostad. You don't necessarily need to banish BBQ from your vocab, but at least make sure you scrape off the black stuff, and clean the grill afterward so you don't contaminate your next meal.

SALTY FOODS: You might not cook with salt, but that doesn't guarantee your intake is low. "Many canned foods are preserved with sodium, which can make you retain water and cause a 'puffy' look," says Ranella Hirsch, MD, former president of the American Society of Cosmetic Dermatology & Aesthetic Surgery, and dermatologist practicing in Massachusetts. If you need a quick fix, combat fluid retention with a moisturizer that contains caffeine (it's known for reducing puffiness when applied topically).

PROCESSED MEATS: Think: Deli meat, sausage, and bacon. "Many of these meats have sulfites and other preservatives, which can trigger inflammation in the skin, and accelerate the appearance of aging," says Dr. Ostad. They also tend to be high in salt, which can make you look puffy. (Not to mention, processed red meats have been linked to heart disease.) Try swapping the deli meat on your sandwich for chicken or turkey. If you can't say goodbye for good, use less meat, and load up on veggies.

SPICY FOOD: Spicy food aggravates rosacea-prone skin, but it can also do damage during menopause. "It's believed that the blood vessels in the skin are more reactive then," says Dr. Ostad. Since spicy food dilates your blood vessels, menopausal women may find their skin looking blotchy and less youthful during this time. Don't worry about indulging in the occasional spicy curry, but regular flare-ups could lead to spider veins, puffiness, and/or permanent redness, says Dr. Ostad. Order your food mild when possible.

RED MEAT: "Fatty meat generates free radicals," says Dr. Ostad. Free radicals are in search of missing electrons, they snag electrons from healthy cells, damaging them in the process. This damage ultimately affects your skin's ability to protect itself and generate collagen. While it's fine to eat a burger here and there, don't make it a daily habit. "You're better off with leaner meats, like a turkey burger or chicken," says Dr. Ostad. And remember to load up on antioxidants, both in your fridge and in your beauty bag: "Antioxidant-rich foods and serums help combat age-promoting free radicals," says Dr. Ostad. Look for serums that have vitamin C (also known as ascorbic acid).

ENERGY DRINKS: Energy drinks may make you feel like you have the pep of a kid, but they have a not-so-youthful effect on your teeth. In fact, teeth exposed to energy drinks were stripped of more enamel than sports drinks, according to a General Dentistry study. Energy drinks were also found to be more acidic—no coincidence there. (Remember: Acidity makes your teeth more vulnerable to stains.) If you really need your energy drink fix, sip from a straw: "The less contact with your teeth, the better," says Kantor.

LEMONADE: All citrus wears away your enamel, but lemons may be the worst of the worst: lemon juice created the most dental damage, compared to orange and grapefruit juice, in a General Dentistry study. "Add the sugar in lemonade to the equation, and you have enamel wear from the acid, plus plaque buildup from the sugar, creating stains and decay," says Kantor. As with energy drinks, sip from a straw if you must.

ANYTHING CAFFEINATED: "Caffeine is like any other diuretic; it can make you excrete fluid, and deplete your body of moisture," says Dr. Hirsch. And yes, that includes your skin: "Anything dehydrating can dehydrate your skin, making it look dull and aged." Good News: It's simple to combat the consequences of one too many cups of coffee. "Moisturizer, hands down, is the easiest way to look younger instantly," says Dr. Hirsch. Try one that has hyaluronic acid, a super-moisturizing ingredient that holds 1,000 times its weight in water.

TRANS FATS: In case the risk of heart disease isn't enough to make you swear off trans fats for good, they may also be bad for your skin. "Trans fats promote inflammation," says Dr. Ostad. (Inflammation is also bad news for your collagen.) Plus, the unhealthy fats may make you more vulnerable to UV damage, which is the number-one cause of aging, according to a preliminary mouse study published in Lipids. Don't be fooled by a label that says "0g trans fat," as it can still contain under 0.5g of the artificial fat. Make sure to avoid products that list a partially hydrogenated oil on the ingredient label, too.

COFFEE: Caffeine isn't the only reason drinking coffee can age you beyond your years—coffee is hard on your teeth. "Acidic beverages can create microscopic pores on the surface of the enamel, causing erosion overtime," says McAndrew. Not ready to give up your java? (You shouldn't: Research shows drinking coffee has several health benefits, including a possible link between coffee/caffeine and a reduced risk of skin cancer.) Just follow with a glass of water: "Water has a neutral pH, which washes away the acid," says McAndrew. "Sugar-free gum can also reduce discoloration, since it boosts your saliva production, and saliva remineralizes your teeth." (Remineralization helps protect your enamel.)

BLACK TEA: Thanks to the high tannin content, tea drinkers don't get off stain-free, either. Good news, though: a new study published in the International Journal of Dental Hygiene found that the casein in milk reduced tea-induced tooth stains. Make tea au lait your go-to, and pass on the lemon: Much like the acid in coffee, citric acid makes your enamel more porous, and thus more susceptible to stains, says McAndrew.

By Kiera Aaron (Healthy Living Magazine)

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

"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)