Special to The Island News
For many people, mornings aren’t complete without a cup of coffee — or two or three, but how much is too much?
“While it might make for a productive start to the day, too much coffee means too much caffeine,” said Dr. Brad Kelly, board-certified family medicine physician at Beaufort Memorial May River Primary Care in Bluffton. “Caffeine is a stimulant, which can increase your heart and breathing rates and cause anxiety, insomnia, irritability, stomachaches and headaches.”
Experts say up to 400 milligrams of caffeine per day is safe and healthy for adults, but with about 95 to 165 milligrams of caffeine in one 8-ounce cup of coffee, drinking more than two cups might put you over the limit.
“Keep in mind that coffee may not be your only source of caffeine,” Dr. Kelly says. “Tea, sodas, energy drinks and anything with chocolate will also contribute to your caffeine intake.”
If you feel jittery or anxious or have trouble sleeping, it might be time to cut down on your daily joe.
Dr. Kelly also noted that some people should limit — or totally eliminate — consumption:
- Children. Although studies show that most American children ages 5 and older consume caffeine daily, having caffeinated beverages at a young age has been linked to anxiety disorders in adulthood. Coffee isn’t recommended for children, but if they are drinking it, Dr. Kelly pointed out that it should be mostly milk.
- Teens. For teens looking for the caffeine boost to aid in late-night studying, there are alternatives. “If they need to stay up later, have them take a half-hour nap, then continue,” he says. “Or eat something nutritious, like a piece of fruit or some protein.”
- Pregnant women. When pregnant or nursing, women should also limit their caffeine intake to less than 200 milligrams per day, as a higher intake increases the risk of miscarriage and premature birth. “And if you drink caffeine while breastfeeding, the caffeine transmitted through breast milk may make your baby extra fussy or sleep less,” said Dr. Kelly.
Despite these concerns, coffee can offer some nutritional benefits; the beverage contains potassium, magnesium and niacin, all of which improve body function.
“Drinking coffee daily might also lower a person’s risk of heart disease and Type 2 diabetes, aid in weight loss, and fight neurological defects and some types of cancer,” Dr. Kelly said.
These perks apply only to coffee that’s served black or with some milk and consumed in moderation. Extras — such as whipped cream, sweeteners and syrups — quickly add calories, fat and sugar to your morning beverage.
How can you cut down on caffeine?
While it may seem that the answer is as simple as consuming less, it may be a bit more complicated, as many people suffer from caffeine withdrawal at first.
“Common symptoms of caffeine withdrawal include headache, fatigue, low energy, irritability, anxiety, poor concentration and a depressed mood,” Dr. Kelly said. “To avoid experiencing withdrawal symptoms, cut down your consumption gradually.”
Here are a few ways to do that:
- Water down coffee and drinks that contain caffeine.
- Try changing from coffee to tea, which has lower caffeine levels. Green tea is particularly healthy.
- Switch to decaf coffee, or if you “need” a second cup, drink decaf instead. Just remember, decaf is not completely caffeine free, so don’t take it as a free pass to drink all the coffee you want.
- Instead of a large cup of coffee, make it a small.
- If you’ve been drinking multiple cups of coffee during the day, try alternating one cup of coffee with one cup of herbal tea or decaf — or even better, juice or water).
