Drinking coffee in the morning is impractical and unsafe in the evening. We will tell you why coffee actually does not provide energy, and how to deal with caffeine “side effects”.
Coffee is a great deceiver. Every time you think you are getting extra strength from a cup of cappuccino, you are actually borrowing energy from yourself. Research confirmthat caffeine improves mood and concentration. But at what cost?
At the cellular level, caffeine reacts with receptors that track body fatigue. The chemical compound ATP is responsible for energy, and adenosine is responsible for the feeling of fatigue. When ATP is produced and there is little of it, more adenosine appears and the body understands that it’s time to rest. Coffee blocks the receptors that take in adenosine and gives the illusion that we are still full of energy.
The problem is that the actual energy does not become anymore. When we “speed up” after our favorite latte or Americano, we scoop ATP out of stock for a rainy day. Imagine that every time you buy bread, you would pull money out of your airbag. This is how coffee forces us to steal from ourselves.
And yet we are ready to pay for the feeling of flight. Scientists countedto balance risk and benefit by drinking up to 4 cups of brewed coffee a day. This corresponds to the maximum acceptable daily intake of caffeine – 400 mg. It is difficult to say how much caffeine is in your cup as it depends on the grain, roast, grind, and brew strength. On average, a serving of boiled coffee contains 65 to 120 mg of caffeine.
The side effects of exceeding the recommended dose are unpleasant. Here are some:
- Anxiety. While coffee is fooling adenosine receptors, the adrenal glands actively produce the stress mediator norepinephrine.
- Heartburn and frequent urge to use the toilet. Caffeine speeds up the work of the stomach and intestines due to the hormone gastrin, which also increases the risk of ulcers.
Tachycardia. The same norepinephrine is to blame.
- Sweating, trembling hands and nervous tics. And again he.
- Fatigue. When the coffee does end, you pay the bills for the ATP overrun.
- Insomnia. Just let’s believe Researchers of the issue and remember that it is worth tying up with coffee at least 6 hours before bedtime.
If you feel these signs after a few sips, congratulations, you are hypersensitive to caffeine. Proventhat some people are genetically more prone to acute reactions to coffee.
Genetic predisposition also affects when you recover from a coffee overdose. The peak of the caffeine effect occurs in about 30-60 minutes, and getting rid of just half of the dose taken takes three to five hours. For example, if you took a medium fast food cappuccino (142 mg of caffeine), after a few hours, you still have 71 mg of the active ingredient.
Contrary to popular belief, bananas and vitamin C do not help if you are too heavy on coffee. The main recipe for dealing with a coffee hangover is to wait. Caffeine must be removed from the body. This can take 4 to 6 hours, or even longer if you won the genetic supersensitivity lottery.
В University of Washington tell about five ways to ease suffering.
- There is enough caffeine for today. No coffee, no tea, chocolate, cola and energy drinks.
- Get plenty of water. The goal is to help eliminate caffeine and keep you hydrated. Adults recommended about 4-6 glasses of water a day.
- Rebalance electrolytes. Especially if diarrhea starts. Ask your pharmacy for over-the-counter drugs.
- Take a walk. Excess energy is worth spending on physical activity, but watch your heart.
- Breathe more slowly. When we are anxious, we begin to breathe quickly and shallowly, intensifying the unpleasant effects. Try to reduce your anxiety by breathing deeply and mindfully.
On the one hand, the more coffee you have, the more active you are. On the other hand, scientists suspectthat the stimulating effect works mainly against the background of a long pause between coffee drinks. Reducing the amount of energy, you will kill two birds with one stone: eliminate the likelihood of “side effects” and get an inspiring charge from the next cup of espresso.