Everything You Need to Know About Caffeine Intake

Whether waking up to the aroma of freshly brewed coffee, enjoying lunch with a refreshingly cold soft drink or relaxing in the evening with a cup of tea, these daily pleasures often have a common ingredient—caffeine.

People have enjoyed foods and beverages containing caffeine for thousands of years. It is one of the most well-studied ingredients in the food supply. Even so, controversy and misperceptions about this food component continue.

HISTORICAL NOTES

• As long ago as 2737 B.C., Chinese Emperor Shen Nung was boiling drinking water when the leaves of a nearby bush fell into the pot, creating a wonderful smelling drink and the first pot of tea.
• Coffee originated in Africa around 575 A.D., where beans were used as money and consumed as food.
• Eleventh century Arabians were known to have coffee beverages.
• While exploring the New World, Spanish conquistadors were treated to a chocolate drink by Aztec Emperor Montezuma in 1519.
• The world’s first caffeinated soft drinks were created in the 1880′s.

During the past two decades, extensive research has been conducted on the health aspects of caffeine consumption.

The U.S. Food and Drug Administration (FDA) classified caffeine as Generally Recognized As Safe (GRAS) in 1958. A more recent review “found no evidence to show that the use of caffeine in carbonated beverages would render these products injurious to health.”

The American Medical Association (AMA) has a similar position on caffeine’s safety, stating that “Moderate tea or coffee drinkers probably need have no concern for their health relative to their caffeine consumption provided other lifestyle habits (diet, alcohol consumption) are moderate, as well.”

Most experts agree that moderation and common sense are the keys for consuming caffeine-containing foods and beverages. Moderate caffeine consumption is considered to be about 300 mg. which is equal to 3 cups of coffee, but this depends on the individual and can vary from one to several beverages. Consumers with certain health problems may wish to consult with their physician or health care provider about caffeine consumption.

“Moderate tea or coffee drinkers probably need have no concern for their health relative to their caffeine consumption provided other lifestyle habits (diet, alcohol consumption) are moderate, as well.”
The American Medical Association

People differ greatly in their sensitivity to caffeine; some individuals can drink several cups of coffee, tea or soft drinks within an hour and notice no effects, whereas others may feel stimulating effects after one serving. Caffeine does not accumulate in the bloodstream or body and is normally excreted within several hours following consumption.

Caffeine may increase alertness in tired individuals and enhance performance of certain tasks. Many people find caffeinated beverages can help them stay alert when they work or study. Individual sensitivity and frequency of consumption determine the effect of caffeine on sleep.

National Institutes of Health (NIH) research indicates there is no difference in the way children and adults handle caffeine. These studies have shown that caffeine-containing foods and beverages do not have an effect on hyperactivity or the attention span of children.

Parents should use common sense in deciding how much caffeine-containing foods or beverages they give their children, as with many foods.

The FDA has stated that caffeine does not adversely affect reproduction in humans, although the agency continues to advise pregnant women to consume caffeine in moderation.

Three major studies involving more than 15,000 women found no birth defects associated with caffeine consumption even among the heaviest coffee drinkers. Similarly, other human studies continue to support the conclusion that moderate consumption of caffeine does not predispose expectant mothers to spontaneous abortion or preterm delivery, nor the fetus to low birth weight.

Some studies suggest that high levels of caffeine intake may delay time to conception, but these findings are inconclusive and often inconsistent when other lifestyle variables are considered. Research from the Centers for Disease Control and Prevention, Harvard Medical School and the University of California at Berkeley show that moderate caffeine consumption does not reduce a woman’s chance of becoming pregnant.

CANCER

A 1986 study of 16,600 individuals published in the Journal of the National Cancer Institute found no relationship between coffee consumption and cancer risk. The most recent review by the International Agency for Research on Cancer also concluded that data do not support a link between caffeine consumption and cancer in humans.

According to the American Cancer Society, “Available information does not suggest a recommendation against the moderate use of coffee. There is no indication that caffeine, a natural component of both coffee and tea, is a risk factor in human cancer.”

The word “addiction” is an old word meaning simply to be devoted or habituated to a practice. People who say they are “addicted” to caffeine tend to use the term loosely, like saying they are “addicted” to chocolate, running, working or television.

According to the World Health Organization, “There is no evidence whatsoever that caffeine use has even remotely comparable physical and social consequences which are associated with serious drugs of abuse.” Some sensitive individuals may experience mild, temporary effects, including headache, restlessness and irritability when their daily intake is quickly and substantially altered. Medical experts have long agreed that any discomfort caused by abruptly stopping consumption of caffeine can be avoided by progressively decreasing intake over a few days.

A worldwide investigation of 100,000 deaths due to breast cancer found no relationship between caffeine intake and the development of this disease. Research has also shown that caffeine intake is not related to the development of fibrocystic breast disease (FBD), a condition with benign fibrous lumps in the breast, although caffeine is sometimes thought to aggravate this condition. Both the American Medical Association’s Council on Scientific Affairs and the National Cancer Institute published reports stating there is not an association between caffeine intake and the incidence of FBD.

Research has shown that caffeine intake is not a significant risk factor for osteoporosis, particularly in women who consume adequate calcium. A 1994 NIH advisory panel concluded that caffeine has not been found to affect calcium absorption or excretion significantly. Several studies conducted to date show no link between moderate caffeine consumption and bone density and mineral content in women who consume some calcium in their diet.

• Caffeine is a naturally occurring substance found in the leaves, seeds or fruits of more than 60 plants.
• Coffee and cocoa beans, kola nuts and tea leaves are used to make beverages such as coffee, tea, cola drinks, and chocolate.
• Caffeine is used as a flavor in a variety of beverages.
• Caffeine will not help “sober up” someone who has consumed too much alcohol.

A report from the National Research Council on Diet and Health stated, “evidence linking coffee consumption to the risk of coronary heart disease…is weak and inconsistent.”

A 1989 report from the well-respected Framingham Heart Study examined all potential links between caffeine intake and cardiovascular disease, and found no harmful effects from drinking coffee. A later Harvard University study confirmed this report, concluding that caffeine intake does not “appreciably increase the risk of coronary heart disease or stroke.”

Caffeine does not cause chronic hypertension or any persistent increase in blood pressure. Some individuals sensitive to caffeine may experience a short-lived rise in blood pressure, usually not lasting more than several hours. Studies show any rise in blood pressure is modest and less than that normally experienced when climbing stairs.

However, individuals with high blood pressure should consult their physician about caffeine intake.

How to Help a Sprain (Muscle Sprain)

A muscle injury is often viewed as a minor medical event. It is only minor in the sense of not needing invasive medical procedures. It is important to get enough rest to allow the muscle to heal as completely as possible. However, it is also important to become active as soon as possible. Recent research has emphasized the importance of moderate exercise in returning to normal functioning as soon as possible. It should be taken seriously enough to follow these directions or there is a possibility for a further and much more serious injury to occur.

Fasting Can Make Our Body and Mind Becomes Health

10 Foods to Prevent or Cure Cancer

Any one of us could be just a doctor’s visit away from cancer. It’s a scary thought. But the sinister prevalence of this disease — and our inability to find a foolproof way to escape it — is tough to deny. Nonetheless, we can decrease our cancer risk. Studies repeatedly confirm the strong link between cancer risk and diet. In fact, medical experts now believe that up to 30 percent of all cancers in the developed world could be avoided by better nutrition.

Although there’s no magic diet to prevent or cure cancer, doctors now believe there is a healthy way of eating that may help prevent some types of the disease. It’s thought that about one in three cancers may somehow be affected by what we eat.

In recent years there has been a lot of research into food and cancer and one of the main messages has been that people who eat plenty of vegetables and fruit are less likely to get certain cancers such as cancer of the lung, colon, breast, cervix, windpipe, mouth, stomach, bladder, pancreas and ovary.

Australian scientists, for instance, have found that women who eat plenty of fiber in their diet are less likely to develop breast cancer than women who eat very little fiber.

People who eat a vegetarian diet also tend to have less cancer than other people. This doesn’t mean we should avoid meat — small amounts of lean meat can be part of a healthy diet. But it could be that vegetarians’ high intake of vegetables and fruit helps protect them from disease.

Keeping to a healthy weight may also help because being overweight may increase the risk of some cancers such as cancer of the breast, cancer of the lining of the uterus, as well as colon cancer. Eating a lot of fatty foods may also contribute to colon cancer, as well as prostate cancer in men.

So, what can you do to help yourself?

1. Exercise! Physical activity lowers breast cancer risk but no one is quite sure why.
2. Eat a variety of nutritious foods. The reason for this is that nutritionists believe our bodies may need many different substances from different foods to help us fight cancer. Eat at least five servings of vegetables and fruit each day.
3. Avoid being overweight by combining a healthy meal plan with regular exercise. Reduce fat in the diet by eating fish, as well as chicken without skin and lean meat. Eat less fried foods, fatty takeaways, sausages, salamis, pies and pastries. Keep fatty snacks such as potato chips, sweet biscuits, rich cakes and fatty deserts for special treats only — not as everyday snacks.
4. Fat — some evidence indicates that diets high in fat may increase the risk of cancers of the colon, breast, prostate and the lining of the uterus. Diets low in fat may reduce these risks while they help to control weight and also reduce risk of heart attack and stroke.
5. Use small amounts of mono-unsaturated and polyunsaturated spreads (made from canola or sunflower oil, for instance) and mono-unsaturated and polyunsaturated oils (such as olive, canola, peanut or safflower oil) for cooking.
6. Use reduced fat and low-fat milk, yogurt and cheese for adults and children from school age onwards. Give regular milk and yogurt to pre-school children.
7. Try and avoid too many highly salted foods such as pickled and smoked foods — these may increase the risk of some types of cancer.
8. Drink alcohol moderately (no more than four standard drinks a day for men, no more than two standard drinks a day for women, and have at least two alcohol-free days each week). Alcohol may increase the risk of cancers of the mouth, windpipe, throat and liver. Smoking and drinking together can increase the risk of cancer.
9. Meats provide necessary protein, vitamins and minerals, especially iron and zinc. These nutrients are important components of a balanced diet to promote good health. Choose poultry such as chicken and turkey, and remove the skin and visible fat before cooking. Choose fresh fish and shellfish, plain frozen seafood without sauce, and canned fish packed in water rather than canned fish packed in oil, or fried seafood. Choose more often dry peas and beans, and less often nuts and seeds. As snacks, choose more often fresh or frozen fruits and vegetables and air-popped popcorn, and less often pastries and deep fried foods.
10. Vitamins and cruciferous vegetables: diets rich in foods containing vitamin A, vitamin C, and a precursor of vitamin A called beta-carotene, may reduce the risk of certain cancers. Diets low in vitamin A actually may increase the risk for some cancers. Vegetables from the cabbage family (cruciferous vegetables) also may reduce cancer risk. They are good sources of fiber and some vitamins and minerals as well. Cruciferous vegetables are bok choy, broccoli, brussels sprouts, cabbage, cauliflower, collards, kale, kohlrabi, mustard greens, rutabagas, and turnips and their greens.
11. If you broil, grill or barbecue, protect foods from contact with smoke, flame, and extremely high temperatures. They can produce possible cancer-causing substances. Move racks or grills away from heat sources, cook more slowly, and wrap food in foil or put it in a pan before grilling or barbecuing.

Doing these things is no guarantee that we won’t get cancer, of course, but they can improve our chances of staying healthy — following the same advice may also help prevent other diseases such as heart disease and diabetes.

These articles are not intended as Medical advice, and the author assumes no responsibility for actions taken based on the information contained in this article. If Medical advice or other expert assistance is required, the services of a competent professional should be sought.

How to Avoid Migraine Headache

Migraine headaches don’t seem to be related to any general physical disorder. And even though both men and women are affected by migraine headaches, they are more common in adult women. In men, the migraine attacks frequently continue throughout life, but women are more likely to stop having migraine attacks after menopause. Migraine headaches start early in life, between the ages of 15 and 35. Migraine headaches set in suddenly on one side of the head, they last a day or two and then disappear all of a sudden, only to recur every few weeks or months with peculiar regularity. It is common to see migraine headaches occur in certain families, so we can say that genetics can play a role.

What causes a migraine headache? A wide range of factors can cause a migraine headache. Certain type of foods, excessive caffeine, stress, light, perfumes, hormonal changes, unventilated areas, missing a meal and changes in altitude among other causes.
Migraine Headache Symptom

Migraine headache symptoms differ from patient to patient. A migraine headache starts with a prodomal phase, in which the victim doesn’t feel a headache yet, but he or she experiences a different state of mind or changes in behavior such as being depressed or excessively ecstatic. This prodomal state may last a few hours or even days.

And just before the headache sets in, there is a short period known as the aural phase. The victim experiences minor visual hallucinations, such as seeing distorted colors, or having a blurred vision with flashes of light. Numbness and tingling of the face may occur.

Next comes the headache phase. It usually starts on one side of the head, at a definite location such as the eyeball, the temple, or the forehead from where it may spread to the whole half of the head and sometimes to the whole head. This phase is commonly associated with blurred vision as well, nausea, vomiting, dizziness, and in some cases diarrhea may also occur. The pain may become so severe that may cause mental disorder or confusion and even temporary unconsciousness.

Following the headache phase, the next phase is known as the posdrome phase. The patient is left feeling exhausted and perhaps irritable and may also experience a lack of concentration.Native Remedies for migraine headache
Migraine Headache Treatment – What You Can Do at Home

During a migraine headache attack, the best treatment is to rest and sleep in bed in a dark, quiet and well ventilated room.

Take a hot bath, lie with the back of your head and neck immersed as well as hands and feet, and apply an ice pack on the front of your head. If you don’t have a bathtub, hold an ice pack against your forehead and at the same time, soak your feet in hot water. It may stop a migraine headache.

Eat foods with magnesium. Magnesium relaxes the muscles and it can help reducing the headache. Good sources of magnesium include dark green leafy vegetables, fruits and nuts.

Feverfew is probably the most popular recommended herbal remedy for treating and preventing migraine headaches. It is believed that feverfew blocks the excessive secretion of serotonin which is a neurotransmitter. Serotonin is released in the initial stage of a migraine when the blood vessels constrict. Feverfew is believed to counteract this by dilating these blood vessels. Try chewing a leaf or two a day to prevent migraines. However this can cause mouth ulcers, as a substitute for the leaves you may want to take 125 mg capsules. If not sure, consult with a professional.

Relax. Go to a quiet, dark room, closed your eyes and imagine yourself at your favorite place enjoying your surroundings. This will help reduce your stress which is essential for preventing migraines.

Avoid overeating. Eat simple meals that are easy to digest. Avoid foods that are known to trigger migraine headaches, such as chocolate, red wine, beer, aged cheeses, foods containing MSG (monosodium glutamate), citrus fruits and meats such as hot dogs, salami, sausage, pepperoni and bologna.

How to Reduce Insomnia and Get a Good Night Sleep

Are you getting enough sleep? If not, you are not alone. A recent study has found that one in every two Indians (46 per cent) sleeps less than six hours. A busy work schedule, a hectic social life, household chores and children’s worries leave little time for sleep. Modern life builds up so much stress and anxiety that when we do get to bed, most of us find it difficult to sleep well.

Adults need at least seven to eight hours of sleep every night, to perform optimally. Children need even more sleep. Less sleep causes morning headaches and daytime fatigue, leading to poor concentration and performance.

Good Night Sleep

Insomnia includes the inability to sleep, frequent awakenings during the night and not being able to go back to sleep, or waking up too early. Women are more likely to suffer from chronic insomnia – the ratio is about two women to one man. Working women, in particular, build up a large sleep debt over the years.

To a large extent, we can control the quantity and quality of our sleep. The key to a restful night’s sleep is to calm down your brain rather than rev it up.

What you eat affects how you sleep. Some food slows down nerve traffic and calms the brain and contributes towards a restful sleep; such food are called sleepers. Other perk up the brain and keep you awake; such food are called wakers.

Sleepers contain tryptophan, an amino acid that makes up protein, which produces the sleep – inducing substances, serotonin and melatonin. Food that contains tryptophan or make more tryptophan available to the brain make us sleepy.

Ideal sleepers are food which contains moderate amounts of carbohydrate stimulates the release of insulin which clears amino acids that compete with tryptophan making it more available to the brain. At the same time, protein contributes tryptophan directly to the brain.

Great snooze food includes; dairy products (paneer, cheese, milk and curd), meat, poultry or seafood, whole grains vegetables and pulses (including soyabeans).

Indian dinners usually have a fair share of these types of food. However, our traditional cooking practices include a lot of fat and spices, both of which in terferes with sleep.

Calcium helps the brain use tryptophan; this explains the soporific effect of a glass of milk at bedtime. Foods containing caffeine such as tea,coffee, colas and chocolates are wakers. a high-protein meal without carbohydrates contains the amino acid, tyrosine, which perks up the brain.

An all carbohydrate snack, especially one high in sugar, is less likely to help you sleep. It will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low, you might wake up and not be able to fall back asleep. Also, you will miss out on the sleep-inducing effects of tryptophan.

The Best Way to Monitor Your Blood Pressure

There are a large number of individuals who are diagnosed with high blood pressure each year. In addition to the people who have officially been diagnosed with having high blood pressure there are even more individuals who face a risk of developing a high blood pressure problem. Individuals who are at risk of developing a high blood pressure problem or those who may needed to monitor their blood pressure are likely to use home monitoring equipment.

Blood Pressure

The best way for a high blood pressure problem to be diagnosed is through the examination of a doctor. Once a doctor has determined what the blood pressure of a patient is he or she may require their patient to monitor their blood pressure from home. Home blood pressure monitoring can allow doctors insight to the daily activities of a patient and the blood pressure levels that are associated with those activities.

If a doctor recommends that a patient monitors their own blood pressure from home it is likely that a patient may have to purchase blood pressure monitoring equipment. If the equipment is doctor recommended individuals are encouraged to speak with their health care professional about leasing or purchasing equipment directly through their office. This may be a great way to come across use or discounted equipment for a fairly low price. Blood pressure monitoring equipment can also be purchased from a wide variety of department stores, medical supply stores, or over the internet.

Once an individual has decided to purchase blood pressure monitoring equipment for home use they will need to determine which type of equipment they would like to purchase. As with most medical equipment there is the option for manual or digital blood equipment. A manual blood pressure monitor is commonly referred to as an aneroid monitor. They can be purchased from a wide variety of locations typically for less than thirty dollars. A digital monitor is popular because it digitally displays a blood pressure reading without having to calculate it. Digital blood pressure monitors sell for around fifty to one hundred dollars.

Unless purchased used, all blood pressure monitors should come with an instruction booklet. Individuals monitoring their blood pressure from home are encouraged to follow the directions listed on the equipment to receive an accurate readout. A nurse or physician can also offer instructions and advice on the process of monitoring blood pressure from home. For around thirty to one hundred dollars an individual who suffers from high blood pressure is able to monitor their health from the comfort of their own home.