Caffeine has both positive and negative effects, with adverse effects linked to high intake and certain physical conditions. Caffeine can cause physical dependence, disrupt sleep cycles, and increase heart rate and blood sugar levels. People with certain conditions or who consume large amounts of caffeine may experience more adverse effects. Moderate effects include headache, irritability, and increased heart rate, while serious effects include panic attacks, irregular heartbeat, and sleep disorders. High-risk groups should minimize their caffeine intake.
The negative effects of caffeine are well documented, but not all research agrees on the results of caffeine. Some are specifically negative about caffeine, citing numerous negative effects. Other studies take a more positive approach and cite both benefits and possible problems with caffeine consumption. Most studies correlate adverse effects with high caffeine intake and with certain physical conditions or groups of people who tend to have more problems with caffeine.
A small amount of caffeine from a completely healthy person can have minimal effect. Caffeine is a stimulant and will increase your heart rate, increase blood flow and raise your body temperature. It raises blood sugar levels and acts as a diuretic, which means you urinate more frequently and reduce your water intake. Caffeine makes most users more alert, and some studies have suggested it may reduce the risk of diseases like Parkinson’s. However, people with certain conditions or who consume large amounts of caffeine may experience more adverse effects.
One of the negative effects of caffeine is that small amounts taken daily can create physical dependence. If a regular coffee drinker, for example, fails to drink their daily dose of caffeine, they can end up with headaches, excessive sleepiness, a feeling of not being able to function. Caffeine withdrawal can take anywhere from a few days to a few weeks depending on how much caffeine a person habitually consumes.
When caffeine intake is greater than 300 milligrams per day, about three cups of coffee or three or four sodas, the caffeine can initially make a person feel full of energy. However, one of the negative effects of caffeine is its ability to disrupt sleep cycles, causing less sound sleep, particularly when the person drinks caffeinated beverages within a few hours of bedtime. So while a person might use coffee or other caffeine-infused drinks to “jump start” in the morning, one reason he might need that extra boost is because he’s getting inadequate sleep.
In 2006, studies of night shift workers found that those who consume caffeine at night are more prone to this effect. Because night shift work already disrupts your normal sleep pattern, caffeine intake can create more serious problems. Those who drink caffeinated beverages and work the night shift are much more likely to get insufficient sleep during the day. This can result in an ongoing cycle of caffeine burnout and increases, increased caffeine addiction, and more caffeine consumed, all of which only exacerbates the problem.
Some people are also particularly sensitive to caffeine and are more likely to experience the negative effects of caffeine. For example, some people will feel “buzzed” or energized by a cup of coffee. A lower body weight tends to translate into a higher likelihood of experiencing adverse side effects.
People with panic disorder or generalized anxiety disorder are much more prone to react badly to increased heart rate. Caffeine, even in small doses, can create panic attacks and interfere with medications taken to calm the system. Caffeine is an adenosine receptor antagonist, which means that it blocks receptors in the brain that bind to the neuromodulator adenosine, which slows down neural activity. It also promotes the release of adrenaline and dopamine.
For people with high blood pressure or high blood sugar, the negative effects of caffeine should be understood. Caffeine can increase both of these levels. Any type of heart problem can be affected by caffeine. The negative effect of caffeine on increasing heart rate can create problems for people with heart problems, and in high doses, caffeine can induce irregular heartbeats in healthy people.
People with stomach problems such as irritable bowel syndrome, Crohn’s disease, ulcers and gastrointestinal reflux can suffer from caffeine consumption. Caffeine increases the acid response in the stomach which can lead to excessive bowel movements and is associated with stomach upset.
The negative effects of caffeine can be divided into moderate and severe side effects:
Moderate effects include:
Heachache
Irritability
Increased breast tenderness
Restlessness
Mild insomnia
Increased heart rate
Increased blood sugar
Difficulty concentrating
Mild stomach ache
Serious effects include:
Panic attacks
Irregular heartbeat
Sleep deprivation
Constant stomach problems
Prolonged depression
Sleep disorders
While there are some positive effects of caffeine, the negative should be understood. Anyone in a high-risk group should be aware of the serious adverse effects. People with mood disorders, high blood pressure, diabetes, heart disease, kidney disease, chronic intestinal problems, who work the night shift or are pregnant should minimize their caffeine intake.
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