Current:Home > ScamsDon't get the jitters — keep up a healthy relationship with caffeine using these tips-DB Wealth Institute B2 Expert Reviews
Don't get the jitters — keep up a healthy relationship with caffeine using these tips
View Date:2024-12-24 00:04:06
Caffeine is the most widely consumed psychoactive drug in the world.
In the U.S., a 2022 survey reported that 93% of Americans consume caffeine. Of those, 75% consume caffeine at least once a day. But is all that morning joe healthy?
The truth, for most people, is that when consumed responsibly, caffeine can offer health benefits. Coffee, for example, has been associated with everything from protecting your liver from cirrhosis to reducing the risk for Parkinson's Disease and Type 2 diabetes.
But to reap the potential rewards of caffeine consumption, you have to understand what a healthy relationship with caffeine looks like.
Here are a few things to keep in mind:
Caffeine is not a substitute for rest or nutrition
Product marketing has equated caffeine consumption with energy. And caffeine can do plenty of energy-like things for you – like making you more alert or focused and improving mood or cognitive performance.
However, these effects are not the same as providing energy to your body: only food and rest can do that.
"Caffeine can never make up for a poor night's sleep. The only thing that can make up for a poor night's sleep is more sleep," says Dr. Ugonna Iroku, a gastroenterologist in New York City and an assistant clinical professor at Icahn School of Medicine at Mount Sinai.
Yet far too often, says Iroku, people try to use caffeine as a substitute for adequate rest and nutrition and develop bad habits like drinking soda at dinner, which can keep people up past their preferred bedtime.
So, a friendly reminder: that energy drink might help get you through your afternoon hump – but caffeine can only block that tired feeling for a while.
Caffeine is not one-size-fits-all. Learn what works for you
Have you ever been flabbergasted by that friend who goes for coffee at 10 p.m.? Or get jealous of that coworker who only needs a little tea to power through their workday?
Marilyn Cornelis says we have our genetics to thank for habits like these. Cornelis is an associate professor in the Department of Preventive Medicine at Northwestern University Feinberg School of Medicine, with a special research interest in coffee and caffeine health.
For her postdoctoral work, Cornelis studied the relationship between the human genome and our coffee and caffeine consumption – and what she found was that appetite and tolerance for caffeine are written in our genetic code.
"If an individual was genetically predisposed to metabolize caffeine very quickly, we found that they tended to consume more caffeine," she says.
And what's more, Cornelis says that your body often already knows what it needs and will signal it to you. "You're naturally trying to titrate the levels of intake based on your genetics. Any avid coffee drinker, they know when to cut off and what's the latest they can have a cup of coffee before it impacts their sleep."
That means the effects of caffeine can vary from person to person, but that's not a blank check to take down as much as you want.
When it comes to your level of caffeine intake, Iroku says to look for signs you might be overdoing it. "Your body can give you feedback," he says. "Jitteriness, anxiety, a raised pulse [are signs] you're consuming too much."
Caffeine is not considered an addictive substance
It's common to think about your "need" for your morning coffee or tea as an addiction, but experts say the potential risks associated with caffeine dependence don't rise to the level of an addictive substance.
You can, however, build up a physical tolerance to, or dependence on, caffeine. If that happens, you'll need to keep ingesting more to get the same kick, and without it, you might experience withdrawal symptoms. And it's also possible to misuse caffeine – just like any other drug – by consuming inappropriate levels.
And there are specific populations who should consume far less or abstain entirely, like children and teenagers, pregnant people and people with certain medical conditions.
If you want to cut back, go slow
As a starting point, the Food and Drug Administration suggests a maximum of 400 milligrams of caffeine a day for the average person – that's roughly the amount of caffeine in four, 8-ounce cups of coffee.
If you feel you need to cut back or make a change, Iroku suggests doing so slowly to set yourself up for success. Quitting cold turkey can worsen withdrawal symptoms and is associated with a higher failure rate.
When cutting down or making swaps, remember that caffeine is a part of our social rituals, not just our physical routines. So, maybe you just need a fizzy drink at the movies, not a soda, or maybe you're craving quality time with friends, not the coffee you share at your monthly meetup.
At the end of the day, caffeine can be a great friend in your corner, you just have to manage your relationship. "As a society, it's almost like a contract," says Iroku. " We're using [caffeine], we benefit from it, and everyone has the individual responsibility to make sure that they're using it properly."
The audio portion of this episode was produced by Clare Marie Schneider and edited by Meghan Keane.
We'd love to hear from you — email us at [email protected]. Listen to Life Kit on Apple Podcasts and Spotify, or sign up for our newsletter.
veryGood! (136)
Related
- Incredible animal moments: Watch farmer miraculously revive ailing chick, doctor saves shelter dogs
- Wendy Williams Breaks Silence on Aphasia and Frontotemporal Dementia Diagnosis
- Federal judge grants injunction in Tennessee lawsuit against the NCAA which freezes NIL rules
- Indiana teacher found dead in school stairwell after failing to show for pickup by relative
- In bizarro world, Tennessee plays better defense, and Georgia's Kirby Smart comes unglued
- Green Bay police officer fatally shoots person during exchange of gunfire
- The Second City, named for its Chicago location, opens an outpost in New York
- US investigators provide data on the helicopter crash that killed 6, including a Nigerian bank CEO
- Tom Brady Admits He Screwed Up as a Dad to Kids With Bridget Moynahan and Gisele Bündchen
- Will Caitlin Clark go pro? Indiana Fever fans await Iowa star's WNBA draft decision
Ranking
- Old Navy's Early Black Friday Deals Start at $1.97 -- Get Holiday-Ready Sweaters, Skirts, Puffers & More
- Toyota recalls 280,000 Tundras, other vehicles over transmission issue
- Vigil held for nonbinary Oklahoma teenager who died following a school bathroom fight
- How Portugal eased its opioid epidemic, while U.S. drug deaths skyrocketed
- Maryland man wanted after 'extensive collection' of 3D-printed ghost guns found at his home
- Beauty Blowout Deals: 83% off Perricone MD, Peter Thomas Roth, Tarte Cosmetics, and More + Free Shipping
- Military officials say small balloon spotted over Western U.S. poses no security risk
- Shop Madewell's Best-Sellers For Less With Up To 70% Off Fan-Favorite Finds
Recommendation
-
Former Disney Star Skai Jackson Is Pregnant, Expecting First Baby With Her Boyfriend
-
Hey Fox News: The gold Trump sneakers are ugly. And they won't sway the Black vote.
-
Kansas man pleads guilty to causing crash that killed officer, pedestrian and K-9 last February
-
Killing of nursing student out for a run underscores fears of solo female athletes
-
Reese Witherspoon's Daughter Ava Phillippe Introduces Adorable New Family Member
-
Howard University is making history as the first HBCU to take part in a figure skating competition
-
How Portugal eased its opioid epidemic, while U.S. drug deaths skyrocketed
-
Man who uses drones to help hunters recover deer carcasses will appeal verdict he violated laws