Measuring The Normal Caffeine Intake
However, do you know the safe limits of your daily caffeine intake? Do you know how much caffeine is called redundant? Consider the following presentation on the benefits of caffeine and how much caffeine is safe to consume each day, as published in Fitsugar.
Caffeine has several benefits, namely:
– Provides quick energy and help you focus.
– Help you exercise longer and more leverage if you consume it before exercise. This is because caffeine can block the signals of fatigue in the muscles, and makes you feel more easily do cardio exercises and strengthening exercises.
– Provide temporary boost in metabolism. The caffeine in one cup of coffee increase 15 percent metabolism and burn 15-25 extra calories.
– Preventing disease. Some studies show that caffeine in coffee can help prevent Parkinson’s disease. A recent study found that women who drank two to three cups of caffeinated coffee per day has a 15 percent lower risk of developing depression during the study period of 10 years, compared with women who consumed one cup or less per day. Women who drank decaffeinated coffee did not show a similar reduction in the level of depression.
However, excessive caffeine has negative effects on the body, for example:
– Interrupting sleep. For people who are sensitive to the effects of caffeine, they may have trouble sleeping.
– It causes anxiety and nervousness. If taken within normal limits, caffeine can provide quick energy. However, it can lead to feelings of anxiety when consumed in excess amount.
– Triggering an upset stomach. If too much caffeine is consumed, especially on an empty stomach, it can cause stomach ache and digestion problems.
– Causes headaches and difficulty concentrating. Meanwhile, research has shown, a little caffeine is helpful to focus and concentrate. However, too much caffeine can actually cause the opposite effect.
– Creating an irregular heartbeat. When you consume caffeine (such as diet pills), it can cause the heart to beat very fast or cause irregular heartbeat.
Previous research also showed that coffee has adverse effects on the eye.
How much caffeine is called redundant?
According to the Academy of Nutrition and Dietetics, for most people, 200 to 300 micrograms of caffeine per day (two or three cups of coffee) will not cause negative effects. Like food in general, the recommended intake of caffeine in moderate amounts.
If you are addicted to caffeine in the morning, try the following steps to reduce coffee consumption:
1. Reduce your intake of caffeine by mixing half decaf and regular coffee.
2. Replace coffee with decaf and herbal teas.
3. Reduce other sources of caffeine such as soda, chocolate, and some medications that contain caffeine.