Caffeine…many of us rely on it to wake up in the morning or get through the inevitable afternoon slump. As a student, you’ve probably consumed caffeine to stay up late while cramming for an exam or finishing an essay. Recent studies prove that consuming caffeine in moderation can have health benefits, but too much can lead to adverse effects.
What is caffeine and how does it work?
Caffeine is a drug and natural stimulant that is often found in tea, coffee, and cacao plants. It increases the activity of the central nervous system in the body. Do you remember learning about the lock-and-key model in high school biology? Caffeine takes advantage of it by blocking the key, Adenosine from the lock, A1. Adenosine’s job is to promote muscle relaxation and sleepiness, which causes you to feel tired as the day progresses. When caffeine competes with Adenosine from reaching the A1 receptor, it gives you a jolt of wakefulness.
What are benefits of caffeine?
Studies have proven caffeine to protect against certain diseases and enhance performance. As you would probably guess, caffeine improves alertness, short-term recall, reaction time, and mood. In addition, coffee and tea consumption has been shown to reduce the risk of brain disease such as Alzheimer’s and Parkinson’s by 28-60% and heart disease by 16-18%.
What are not-so-good things about caffeine?
The USDA considers a daily intake of 400 mg of caffeine to be safe, which is about 2-4 cups of coffee per day. However, consuming too much can have adverse effects such as nausea, insomnia, jitters, increased heart rate, anxiety, muscle twitching, and dehydration. Knowing your body and how it reacts to caffeine is the most important thing when deciding whether to get that second latte.
Next time you’re trying to get through that late night study session, try eating a healthy snack, get your heart rate elevated by doing some jumping jacks, and drink a large glass of cold water before reaching for the caffeine. It just might be the energy burst you and your body need.