Perhaps you feel the need for a latte, cappuccino or espresso at work to keep you alert and on top of your game midday or late afternoon. For those students out there maybe your grabbing an extra coffee or two or even energy drinks when cramming for an exam or working on a procrastinated project that is due the next day. Maybe you are just like many North American’s and have a habit reaching for caffeinated soft drinks when you are thirsty. Regardless of the reason or the product, an estimated 90% of the North American population regularly consume caffeine, a stimulant and ingredient that has been enjoyed for thousands of years. It’s not hard to do so, as caffeine is ubiquitous in our food supply, found in beverages, choco- late and even medications, to name a just a few. According to Mary M. Sweeney, an instructor who researches caffeine’s effects on individuals in the Depart- ment of Psychiatry and Behavioral Sciences at the Johns Hopkins University School of Medicine, caffeine is the most commonly consumed psychoactive drug. Sweeney also says that, “When we consume caffeine, it has positive effects on mood and alertness, and people like these ben- eficial effects.” No surprises there, I am sure. So how much caffeine is a healthy amount if there is such a thing? Well researchers have concluded that healthy adults can safely consume up to 400 milligrams of caffeine daily, so about four 8-ounce cups of coffee (Depending on the source, an 8-ounce cup of brewed coffee can contain 75 to 165 milligrams of caffeine.) It must also be said that caffeine recommendations are based on a specific amount of milligrams, the effects can vary from person to person, and different individuals may be able to tolerate different amounts.
So if you think you are taking in too much or would like to cut back these are some tips: 1. Keep a caffeine journal It will keep you informed of how much caffeine you are con- suming, and it may be more or less than what you may think. 2. Educate yourself on all of the sources of caffeine in your diet - Remember, caffeine is not only found in coffee, tea, soft drinks, energy drinks. It is found in chocolate and many fortified snack foods, some energy bars (like Clif Bars) and even some pain medications. 3. Gradually cut back on consumption – This is key for people that are looking to cut back and should be done over a period of weeks. You might try sub- stituting one cup with decaf, or blend in some decaf with each cup to help with the transition. 4. Try coffee alternatives – Drinking green or black tea can still give you a boost, but has less caffeine than coffee. For example an 8-ounce cup of black tea contains about 47 milligrams of caffeine, and green tea has about 25 milligrams per cup, compared with 75 to 165 milligrams in an 8-ounce cup of brewed coffee. 5. Anticipate cravings - Part of cutting back is identifying situations or moods in which you are most likely to crave caffeine and try avoiding situations that trigger cravings, especially during the first few weeks of modifying caffeine use, and having a plan for when cravings occur, like taking a mid afternoon healthy snack or a quick walk around the office or outdoors to get your blood flowing and re-energize yourself. It is also important to remember to always discuss any major lifestyle or dietary changes with your doctor first, as changes may affect your mood or other medical conditions.
99
OCTOBER 2017 • SPOTLIGHT ON BUSINESS MAGAZINE
Made with FlippingBook flipbook maker