ARTICLE
Caffeine : How Does It Really Affect Our Health?
When we wake up in the morning, many of us
reach for a coffee to kick-start our day. According to the International Coffee
Organization, approximately 1.6 billion cups of coffee are consumed worldwide
every day.
The US Food and Drug Administration (FDA) state
that the average amount of caffeine consumed in the US is approximately 300 mg per person per
day - the equivalent to between two and four cups of coffee. This is
considered to be a moderate caffeine intake, which according to many studies,
can promote a variety of health benefits.
But some studies claim otherwise, even
suggesting that one or two cups of coffee a day may negatively impact our
health. So, what are we to believe? We analyze the potential health benefits,
as well as the negative side effects of caffeine consumption.
A natural stimulant
The main ingredient in coffee is caffeine - a compound that naturally derives from over 60 different plant sources, including coffee beans, tea leaves, cacao seeds and cola nut seeds. Caffeine acts as a stimulant by activating the central nervous system. It can combat tiredness and improve concentration and focus.
According to the University of Michigan Health Service, the stimulating effects of caffeine can start as early as 15 minutes after consumption and last up to 6 hours.
Other than coffee, caffeine is commonly consumed through tea, soft drinks - particularly energy drinks - and chocolate. It is also found in some prescription and non-prescription drugs, such as cold, allergy and pain medication.
The potential health benefits
As well as its stimulating effects, caffeine has been heralded for providing an array of health benefits. Last year, Medical News Today reported on a study suggesting that consuming three cups of coffee a day may reduce the risk of liver cancer by 50%, while another study suggests that drinking four cups a day could halve the risk of mouth and throat cancer.
Caffeine consumption has also been associated with positive effects on the brain. Last year, a study from the Harvard School of Public Health suggested that drinking between two and four cups of coffee a day may reduce suicide risk in adults, while more recent research found that ingesting 200 mg of caffeine each day may boost long-term memory.
Other studies have also suggested that caffeine intake may protect against type 2 diabetes, Parkinson's disease, cardiovascular disease and stroke.
Caffeine: the 'socially acceptable psychoactive drug'
With so much research claiming that caffeine
consumption can benefit our health, and considering the number of products that
contain the stimulant, it is no wonder caffeine consumption is so widespread.
Steven E. Meredith, postdoctoral research
fellow at The Johns Hopkins University School of Medicine, told Medical
News Today that, perhaps due to widespread consumption, many of us forget
that caffeine is a psychoactive substance - a drug that crosses the blood-brain
barrier to stimulate the central nervous system. He said: "Unlike most
other psychoactive substances, caffeine use is socially acceptable, and the
drug is widely used. In fact, caffeine is the most commonly used psychoactive substance
in the world.
Moreover, the vast majority of caffeine
consumers use the substance regularly without apparent harm. These factors
likely contribute to the perspective that caffeine is a benign substance that
everyone can use without suffering any negative consequences."
The negative effects of caffeine consumption
But of course, there can be negative
consequences from caffeine consumption, particularly if ingested in high doses.
The Mayo Clinic state that consuming more than 500-600
mg of caffeine a day may lead to insomnia,
nervousness, restlessness, irritability, an upset stomach, a fast heartbeat and even muscle
tremors.
However, previous research has linked even
moderate amounts of caffeine to negative health effects. Last year, Medical
News Today reported on a study suggesting that consuming 300 mg of
caffeine a day during pregnancy may increase the risk of low birth weight babies,
while other research suggests that drinking four cups of coffee a day may increase the risk of early death.
Effects of caffeine vary from person to person
But Meredith told us that the effects of
caffeine can vary in each individual, which may explain why there are mixed
messages surrounding whether caffeine is good or bad for us. For example, he
said that individuals with anxiety disorders are more susceptible to the
anxiogenic effects of the compound. "Caffeine
can also metabolize at different rates among individuals for various reasons.
For example, cigarette smokers metabolize caffeine twice as fast as
non-smokers," he added. "However, caffeine metabolism is slower among
infants, pregnant women and individuals with liver disease. In addition, some
medications slow caffeine metabolism, which may increase the risk for caffeine
intoxication. But the effects of caffeine also vary simply because we're all
different."
Rob M. Van Dam, adjunct associate professor of
the Department of Nutrition at the Harvard School of Public Health, told Medical
News Today that the effects of caffeine are dependent on each person's
genetic characteristics and lifestyle factors. "Thus, some people may have
difficulty sleeping or experience tremors or stress
with relatively low caffeine intakes and it is useful to be aware of these
symptoms and reduce caffeine intake if these occur," he added.
Caffeine addiction and withdrawal
Given the positive effects caffeine can have as a stimulant, Meredith told Medical News Today that for some people, this can result in caffeine addiction. "Caffeine activates many of the same behavioral and neuropharmacological mechanisms that are activated by other reinforcers, including other drugs of abuse. And, like many other reinforcers, caffeine is associated with various positive subjective effects like increased wellbeing, sociability, and feelings of energy and alertness. For this reason and others, a small percentage of the population develops caffeine use disorder." He said that some people can become physically dependent on caffeine, with absence or reduction of coffee consumption in these individuals resulting in caffeine withdrawal.
This can trigger symptoms such as headache, fatigue, drowsiness, depression, irritability, concentration difficulties, nausea and vomiting. "Dependence can become so strong for some individuals that they're unable to reduce consumption despite knowledge of recurrent physical or psychological problems associated with continued use," Meredith added.
Kids and adolescents 'should avoid caffeine consumption'
Meredith said that based on the negative side effects caffeine
consumption can have, doctors should be discussing caffeine use with their
patients to determine whether they are ingesting safe levels of the stimulant. Furthermore, he warned that this is particularly important for
children and adolescents. The majority of pediatricians recommend that this
population should avoid caffeine consumption, particularly since it is unknown
as to how excessive caffeine intake impacts the developing brain.
"Notably, caffeine interferes with sleep, and sleep plays a critical
role in learning. Some laboratory research suggests that caffeine interferes
with sleep and learning among adolescent rodents, which, in turn, hinders
normal neurological development that is noticeable into adulthood," said
Meredith. "Some psychologists are also
concerned that a pattern of caffeine use or abuse among young people may lead
to subsequent problematic drug and alcohol use."
The FDA clearly hold a similar view to
pediatricians. In May last year, the organization announced it would be investigating the safety
of caffeine in food products, particularly products aimed at
children and adolescents. The FDA are
concerned that many food and drink products, such as jelly beans, waffles,
syrup and chewing gum, now have caffeine added to them to enhance their
stimulating effect.
Michael R. Taylor, deputy commissioner for
foods and veterinary medicine at the FDA, said, "We're particularly
concerned about children and adolescents and the responsibility FDA and the
food industry have to protect public health and respect social norms that
suggest we shouldn't be marketing stimulants, such as caffeine, to our
children."
Meredith told us that studies have shown high
caffeine intake may also produce negative side effects in pregnant women and
individuals with heart conditions or anxiety disorders. However, he added that the majority of us
consume caffeine in moderation without any harmful side effects, so healthy
adults should not be overly concerned. "But we should be mindful that when we consume
caffeine, we are consuming a psychoactive substance that can cause or
exacerbate some health problems," he cautioned.
SUMMARY
Caffeine : How Does It Really Affect Our Health?
A natural stimulant
The main ingredient in coffee is caffeine - a compound that naturally derives from over 60 different plant sources, including coffee beans, tea leaves, cacao seeds and cola nut seeds. Caffeine acts as a stimulant by activating the central nervous system. It can combat tiredness and improve concentration and focus. According to the University of Michigan Health Service, the stimulating effects of caffeine can start as early as 15 minutes after consumption and last up to 6 hours.
The potential health benefits
Medical News Today reported on a study suggesting that consuming three cups of coffee a day may reduce the risk of liver cancer by 50%, while another study suggests that drinking four cups a day could halve the risk of mouth and throat cancer.
Caffeine: the 'socially acceptable psychoactive drug'
With so much research claiming that caffeine
consumption can benefit our health, it is no wonder caffeine consumption is so
widespread. But Steven E. Meredith, postdoctoral research fellow at The Johns
Hopkins University School of Medicine, told Medical News Today that,
perhaps due to widespread consumption, many of us forget that caffeine is a
psychoactive substance - a drug that crosses the blood-brain barrier to stimulate
the central nervous system.
The
negative effects of caffeine consumption
The Mayo Clinic state that consuming more than 500-600
mg of caffeine a day may lead to insomnia,
nervousness, restlessness, irritability, an upset stomach, a fast heartbeat and even muscle
tremors.
Effects of caffeine vary from person to person
Meredith told us that the effects of caffeine
can vary in each individual. "Caffeine can also metabolize at different
rates among individuals for various reasons. For example, cigarette smokers
metabolize caffeine twice as fast as non-smokers," he added. Rob M. Van
Dam, adjunct associate professor of the Department of Nutrition at the Harvard
School of Public Health, told Medical News Today that the effects of caffeine are dependent on each person's
genetic characteristics and lifestyle factors. "Thus, some people may have
difficulty sleeping or experience tremors or stress
with relatively low caffeine intakes and it is useful to be aware of these
symptoms and reduce caffeine intake if these occur," he added.
Caffeine addiction and withdrawal
Meredith told Medical News Today that for some people, this can result in caffeine addiction. "Dependence can become so strong for some individuals that they're unable to reduce consumption despite knowledge of recurrent physical or psychological problems associated with continued use," Meredith added.
Kids and adolescents 'should avoid caffeine consumption'
Meredith said that based on the negative side effects caffeine consumption can have, doctors should be discussing caffeine use with their patients to determine whether they are ingesting safe levels of the stimulant. The majority of pediatricians recommend that this population should avoid caffeine consumption, particularly since it is unknown as to how excessive caffeine intake impacts the developing brain. "Notably, caffeine interferes with sleep, and sleep plays a critical role in learning. Some laboratory research suggests that caffeine interferes with sleep and learning among adolescent rodents, which, in turn, hinders normal neurological development that is noticeable into adulthood," said Meredith.
OPINION
Caffeine : How Does It Really Affect Our Health?
In my opinion, caffeine is found in coffee which is commonly
consumption by many people around the world. Coffee is one of the most popular
drinks not only parents, but also teenagers. For some people, coffee is often
used as a weapon to ward off drowsiness, because the content of caffeine in it.
Beside coffee, tea, chocolate, energy drinks, and soft drinks such as cola
generally contain caffeine.
Many people contend that coffee consumption can cause various harmful
diseases. In my opinion, the think of people that coffee is bad for health is
actually not true, but it is also not 100 percent wrong. My opinion,
consumption of coffe very bad impact on health, but do not when consumed with
reasonable. By brewing coffee to dilute with reducing sugar in coffee. 1 cup of
coffee a day is ideal to consume the coffe for adult. We also have to remember
that excessive coffee consumption can be bad for health.
Children who consume caffeine every day, tend to have a little sleep.
If children who have anxiety disorders, the effects of caffeine will only make
things worse. Parents do not let their children drink coffe or energy drinks
too often, because the drink may have a higher caffeine content than soda.
The negative effects if consumed to excess caffeine, for example:
addiction, added stress, danger of hypertension, reduced fertility of women,
the risk of oral cancer, the risk of gastric disease, etc. So I agree with
article “Caffeine: How Does It Really Affect Our Health?”
ARTICLE
How Stress Affects Your Health
Stress:
We've all felt it. Sometimes stress can be a positive force, motivating you to
perform well at your piano recital or job interview. But often - like when
you're stuck in traffic - it's a negative force. If you experience stress over
a prolonged period of time, it could become chronic - unless you take action.
A natural reaction
Have you ever found yourself with sweaty hands
on a first date or felt your heart pound during a scary movie? Then you know
you can feel stress in both your mind and body.
This automatic response developed in our
ancient ancestors as a way to protect them from predators and other threats.
Faced with danger, the body kicks into gear, flooding the body with hormones
that elevate your heart rate, increase your blood pressure, boost your energy
and prepare you to deal with the problem.
These days, you're not likely to face the
threat of being eaten. But you probably do confront multiple challenges every
day, such as meeting deadlines, paying bills and juggling childcare that make
your body react the same way. As a result, your body's natural alarm system - the
“fight or flight” response - may be stuck in the on position. And that can have
serious consequences for your health.
Pressure points
Even short-lived, minor stress can have an
impact. You might get a stomach-ache before you have to give a presentation,
for example. More major acute stress, whether caused by a fight with your
spouse or an event like an earthquake or terrorist attack, can have an even
bigger impact.
Multiple studies have shown that these sudden
emotional stresses - especially anger - can trigger heart attacks, arrhythmias
and even sudden death.1 Although this happens mostly in people who
already have heart disease, some people don't know they have a problem until
acute stress causes a heart attack or something worse.
Chronic stress
When stress starts interfering with your
ability to live a normal life for an extended period, it becomes even more
dangerous. The longer the stress lasts, the worse it is for both your mind and
body. You might feel fatigued, unable to concentrate or irritable for no good
reason, for example. But chronic stress causes wear and tear on your body, too.
Stress can make existing problems worse. In one
study, for example, about half the participants saw improvements in chronic
headaches after learning how to stop the stress-producing habit of
“catastrophizing,” or constantly thinking negative thoughts about their pain.
Chronic stress may also cause disease, either because of changes in your body
or the overeating, smoking and other bad habits people use to cope with stress.
Job strain — high demands coupled with low decision-making latitude — is
associated with increased risk of coronary disease, for example. Other forms of
chronic stress, such as depression and low levels of social support, have also
been implicated in increased cardiovascular risk. And once you're sick, stress
can also make it harder to recover. One analysis of past studies, for instance,
suggests that cardiac patients with so-called “Type D” personalities —
characterized by chronic distress — face higher risks of bad outcomes.
What you can do
Reducing your stress levels can not only make
you feel better right now, but may also protect your health long-term.
In one study, researchers examined the association
between “positive affect” - feelings like happiness, joy, contentment and
enthusiasm - and the development of coronary heart disease over a decade.6
They found that for every one-point increase in positive affect on a five-point
scale, the rate of heart disease dropped by 22 percent.
While the study doesn't prove that increasing
positive affect decreases cardiovascular risks, the researchers recommend
boosting your positive affect by making a little time for enjoyable activities
every day.
Other strategies for reducing stress include:
·
Identify what's causing
stress. Monitor your state of mind throughout the
day. If you feel stressed, write down the cause, your thoughts and your mood.
Once you know what's bothering you, develop a plan for addressing it. That
might mean setting more reasonable expectations for yourself and others or
asking for help with household responsibilities, job assignments or other
tasks. List all your commitments, assess your priorities and then eliminate any
tasks that are not absolutely essential.
·
Build strong
relationships. Relationships can be a source of
stress. Research has found that negative, hostile reactions with your spouse
cause immediate changes in stress-sensitive hormones, for example.7
But relationships can also serve as stress buffers. Reach out to family members
or close friends and let them know you're having a tough time. They may be able
to offer practical assistance and support, useful ideas or just a fresh
perspective as you begin to tackle whatever's causing your stress.
·
Walk away when you're
angry. Before you react, take time to regroup by
counting to 10. Then reconsider. Walking or other physical activities can also
help you work off steam. Plus, exercise increases the production of endorphins,
your body's natural mood-booster. Commit to a daily walk or other form of
exercise — a small step that can make a big difference in reducing stress
levels.
·
Rest your mind. According to APA's
2012 Stress in America survey, stress keeps more than 40 percent of
adults lying awake at night. To help ensure you get the recommended seven or
eight hours of shut-eye, cut back on caffeine, remove distractions such as
television or computers from your bedroom and go to bed at the same time each
night. Research shows that activities like yoga and relaxation exercises not
only help reduce stress, but also boost immune functioning.8
·
Get help. If you continue to feel overwhelmed, consult with a psychologist or
other licensed mental health professional who can help you learn how to manage
stress effectively. He or she can help you identify situations or behaviors
that contribute to your chronic stress and then develop an action plan for
changing them.
SUMMARY
How Stress Affects Your Health
A natural reaction
Have you ever found yourself with sweaty hands or felt your heart pound during a
scary movie? Then you know you can feel stress in both your mind and body.
These days you probably do confront multiple challenges every day, such as
meeting deadlines, paying bills and juggling childcare that make your body
react the same way. As a result, your body's natural alarm system - the “fight
or flight” response - may be stuck in the on position. And that can have
serious consequences for your health.
Pressure points
Multiple studies have shown that these sudden emotional
stresses - especially anger - can trigger heart attacks, arrhythmias and even
sudden death.1 Although this happens mostly in people who already
have heart disease, some people don't know they have a problem until acute
stress causes a heart attack or something worse.
Chronic stress
When stress starts interfering with your ability to live a normal life
for an extended period, it becomes even more dangerous. You might feel
fatigued, unable to concentrate or irritable for no good reason. Chronic stress
may also cause disease, either because of changes in your body or the
overeating, smoking and other bad habits people use to cope with stress. Other
forms of chronic stress, such as depression and low levels of social support,
have also been implicated in increased cardiovascular risk. And once you're
sick, stress can also make it harder to recover.
What you can do
Reducing your stress levels can not only make
you feel better right now, but may also protect your health long-term. Other
strategies for reducing stress include :
a.
Identify what's causing stress
b.
Build strong relationships
c.
Walk away when you're angry
d.
Rest your mind
e.
Get help
OPINION
How Stress Affects Your Health
I agree with article “How Stress Affects Your Health”. In my opinion,
stress is the body's reaction to any change that requires an adjustment or
response. The body reacts to these changes with physical, mental, and emotional
responses. Stress is a normal part of life. Many events that happen and around
someone - and many things that someone do theirself - put stress on their body.
Someone can experience stress from their environment, their body, and their
thoughts.
How stress affects your health? I think, the human body is designed to
experience stress and react to something. Stress can be positive, keeping us alert
and ready to avoid danger. But stress becomes negative when a person faces
continuous challenges without relief or relaxation between challenges. As a
result, the person becomes overworked and stress-related tension builds.
Stress that continues without relief, I think can lead to a condition
called distress. Distress is a negative stress reaction. Distress can lead to
physical symptoms including headaches, upset stomach, elevated blood pressure,
chest pain, and problems sleeping. Stress also can bring on or worsen certain
symptoms or diseases.
I think stress also becomes harmful when people use alcohol, tobacco,
or drugs to try to relieve their stress. Unfortunately, instead of relieving
the stress and returning the body to a relaxed state, these substances tend to
keep the body in a stressed state and cause more problems.
ARTICLE
The Health Benefits of Water
We all need water to survive, but how exactly does it help?
Did you know that your body weight is approximately 60 percent water?
Your body uses water in all its cells, organs, and tissues to help regulate its
temperature and maintain other bodily functions. Because your body loses water
through breathing, sweating, and digestion, it's important to rehydrate by drinking fluids and
eating foods that contain water. The amount of water you need depends on a
variety of factors, including the climate you live in, how physically active
you are, and whether you're experiencing an illness or have any other health
problems.
Water Protects Your Tissues, Spinal Cord,
and Joints
Water does more than just quench your thirst and regulate your body's
temperature; it also keeps the tissues in your body moist. You know how it
feels when your eyes, nose, or mouth gets dry? Keeping your body hydrated helps
it retain optimum levels of moisture in these sensitive areas, as well as in the
blood, bones, and the brain. In addition, water helps protect the spinal cord,
and it acts as a lubricant and cushion for your joints.
Water Helps Your Body Remove Waste
Adequate water intake enables your body to excrete waste through
perspiration, urination, and defecation. The kidneys and liver use it to help
flush out waste, as do your intestines. Water can also keep you from getting
constipated by softening your stools and helping move the food you've eaten
through your intestinal tract. However, it should be noted that there is no
evidence to prove that increasing your fluid intake will cure constipation.
Water Aids in Digestion
Digestion starts with saliva, the basis of which is water. Digestion
relies on enzymes that are found in saliva to help break down food and liquid
and to dissolve minerals and other nutrients. Proper digestion makes minerals
and nutrients more accessible to the body. Water is also necessary to help you
digest soluble fiber. With the help of water, this fiber dissolves easily and
benefits your bowel health by making well-formed, soft stools that are easy to
pass.
Water Prevents You From Becoming
Dehydrated
Your body loses fluids when you engage in vigorous exercise, sweat in
high heat, or come down with a fever or contract an illness that causes
vomiting or diarrhea. If you're losing fluids for any of these reasons, it's
important to increase your fluid intake so that you can restore your body's
natural hydration levels. Your doctor may also recommend that you drink more
fluids to help treat other health conditions, like bladder infections and
urinary tract stones. If you're pregnant or nursing, you may want to consult
with your physician about your fluid intake because your body will be using
more fluids than usual, especially if you're breastfeeding.
How Much Water Do You Need?
Some recent research suggests that increased amounts of water — such as
the recommended eight 8-ounce glasses of water a day — may not have as many
health benefits as experts previously believed. Most people who are in good
physical health get enough fluids by drinking water and other beverages when
they're thirsty, and also by drinking a beverage with each of their meals,
according to the Centers for Disease Control and Prevention. If you're not sure
about your hydration level, look at your urine. If it's clear, you're in good
shape. If it's dark, you're probably dehydrated.
SUMMARY
The Health Benefits of Water
We all need water to survive, but how exactly does it help?
Your body uses water in all its cells, organs, and tissues to help regulate
its temperature and maintain other bodily functions. The amount of water you
need depends on a variety of factors, including the climate you live in, how
physically active you are, and whether you're experiencing an illness or have
any other health problems.
Water Protects Your Tissues, Spinal Cord,
and Joints
Water keeping your body hydrated helps it retain optimum levels of
moisture in these sensitive areas, as well as in the blood, bones, and the
brain. In addition, water helps protect the spinal cord, and it acts as a
lubricant and cushion for your joints.
Water Helps Your Body Remove Waste
Adequate water intake enables your body to
excrete waste through perspiration, urination, and defecation.
Water Aids in Digestion
Digestion starts with saliva, the basis of
which is water. Digestion relies on enzymes that are found in saliva to help
break down food and liquid and to dissolve minerals and other nutrients. Water
is also necessary to help you digest soluble fiber.
Water Prevents You From Becoming
Dehydrated
If you're losing fluids when you engage in
vigorous exercise, sweat in high heat, or come down with a fever or contract an
illness that causes vomiting or diarrhea, you must drink more fluids such as
water to help treat other health conditions.
How Much Water Do You Need?
Some recent research recommend eight 8 glasses
of water a day. Most people who are in good physical health get enough fluids
by drinking water and other beverages when they're thirsty, and also by
drinking a beverage with each of their meals, according to the Centers for
Disease Control and Prevention.
OPINION
The Health Benefits of Water
From childhood, someone already taught to consume water. However, often
someone ignore and belittle benefits of water itself. Someone often prefer the
consumption of sweet drinks and uninterested with the white water. Although it
may seem water is simple, but it turns out to have remarkable properties.
The function water in the body to maintain freshness, helps digestion
and eliminate toxins. But, I think there are many benefits of water, in the
other side to the pleasant of freshness. If the mood ot mind someone is not
fun, with drink water can to re-fresh. Basically, the mind is not conducive
cause is the lack of water content in the brain. With drink water, someone mind
will be fresh again.
White water is a beverage that has so many health benefits. In addition
to maintaining the freshness, helps digestion and remove toxins, I think every cell in our body needs water to
live healthy, where the water is needed to balance the body's metabolic
processes are highly dependent on fluid intake into the body. If the number is
not equal to the expenditure, it will be impaired or dehydration. Water becomes
a major necessary for the body, because our body is mostly composed by water.
On average each person has 60% of their weight. All systems in the body depends
on water. For example, water flushes toxins out of vital organs, carries
nutrients to your cells so that the benefits of water can also help keep the
moisture in the network ear, nose and throat.
Here are many reasons to make sure people drinking enough water or
other fluids every day : drinking water helps maintain the balance of body
fluids, water can help control calories, water helps energize muscles, water
helps keep skin looking good, water
helps your kidneys, water helps maintain normal bowel function, creating beauty
care and radiant skin and skin refreshes, cure various ailments and severe, helps
maintain weight, healthy heart, helps prevent strokes, can reduce stress levels,
balancing the body, maintain kidney function. So I agree with article “The
Health Benefits of Water”.
SOURCE
Whiteman Honor. 2014. Caffeine: How Does It Really Affect Our
Health?. Online (http://www.medicalnewstoday.com/articles/271707.php). Access on 28th December,
2014. 05:08 pm.
Krantz David S. 2014. How Stress Affects Your Health. Online (http://www.apa.org/helpcenter/stress.aspx). Access on 1st
January, 2015. 03:23 pm.
Jen Laskey. 2014. The Health Benefits of Water. Online (http://www.everydayhealth.com/water-health/water-body-health.aspx).
Access on 27th December 2014. 01:33 pm.
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