We are sure that you must have heard about caffeine, and some may even be addicted to that hot morning cup of tea/coffee to help them wake up and feel alert. However, for those unaware, let us tell you that caffeine is not only found in tea or coffee. Yes, you heard it right! This natural stimulant is present in a variety of food items like chocolates, soft drinks, etc. Additionally, man-made caffeine is also found in some cold medicines, so-called energy drinks, pain relievers, and OTC drugs.
Like any other product, consuming caffeine in moderation is not harmful, but excessive consumption can adversely affect your health. As they say ‘excess of anything is bad!’ So, understanding caffeine side effects is vital for consuming it in moderation and avoiding its negative impact on overall health. Hence, let’s discuss this in a bit more detail.
Caffeine Side Effects
Before we proceed with discussing the side effects of too much caffeine, let us first understand how it works. So basically, this natural chemical stimulates the central nervous system and brain, thereby keeping you alert. It is also known to augment the circulation of chemicals like adrenaline and cortisol. And, as we said, in moderation, it may help you feel focused and refreshed, but excessive caffeine intake can cause the following side effects:
- Restlessness and fatigue
- High blood pressure
- Anxiety
- Digestive issues
- Insomnia
- Muscle breakdown/rhabdomyolysis (in this condition, damaged muscle fibres tend to enter the bloodstream, thereby causing debilitating conditions like kidney failure)
- Headaches and dizziness
- Rapid heartbeat
- Dehydration
- Frequent urination
- Caffeine addiction
Many might be aware of the above-mentioned negative effects, but what we are about to tell you might come as a shock. We are talking about caffeine side effects on skin. Yep, that’s right! This is because the high acidic content in coffee may adversely affect the amount of oil produced by your skin, thus making it dry and dehydrated. This, in turn, may increase the risk of skin inflammation and redness. Excessive caffeine intake may also cause the development of breakouts, wrinkles, and acne. Caffeine side effects on skin also include dark circles as over-consumption may pave the way for insomnia, thus causing baggy skin under the eyes.
Who Should Avoid or Limit Caffeine Intake?
Caffeine consumption, even in moderation, should be limited or avoided at any cost by a certain group of people. These include people who are:
- Pregnant women
- Breastfeeding mothers
- Suffering from sleep disorders like insomnia
- Afflicted with chronic headaches, such as migraines
- Having anxiety issues
- Suffering from ulcers or GERD
- People with arrhythmia
- Patients with high blood pressure
- People taking certain medicines or supplements, like some antibiotics, asthma drugs, stimulants, and heart medications
- Children and teenagers as they can be extra sensitive to the effects of caffeine.
Ways to Eliminate or Limit Caffeine Consumption
As we have seen, there are multiple caffeine side effects, which is why it is best to eliminate or limit caffeine intake if you are experiencing these symptoms. Now, you may ask how you can do the same. Fret not, we are here to help you. Given below are some ways through which you can eliminate or limit caffeine intake.
- There is no doubt about the fact that caffeine can be addictive, and reducing it at once can prove to be more detrimental and can result in withdrawal symptoms like nausea, headaches, irritability, and fatigue. Hence, it is best to decrease its intake gradually, over several days or weeks.
- Try not to take caffeine during the evening/late in the day.
- You can also try switching to decaf.
- Caffeine isn’t just found in tea and coffee. It is also found in different food products, like chocolate, some fizzy drinks, and some medicines. Hence, start keeping a tab on how much caffeine you are consuming.
- Stay hydrated with other low or non-caffeinated beverages like water or herbal teas.
- Say yes to a healthy lifestyle. Instead of caffeinated beverages, indulge in yoga, different workouts, cycling, etc., to keep yourself rejuvenated, agile, and active.
Bottom Line
Caffeine, when consumed in moderation, doesn’t pose any serious threat. However, it is important to be mindful of adverse effects on health. Light-to-moderate consumption may certainly offer different benefits, but caffeine side effects should be taken into account as well. Pure caffeine can pose serious health risks and should be avoided at any cost if you are already experiencing the above-mentioned symptoms. To gain the benefits of caffeine without any side effects, make sure to consult your healthcare provider. Last but not least, if you are trying to limit caffeine intake, take it slow and don’t cut down suddenly to avoid withdrawal symptoms.
