Caffeine and Addiction: Are u wired?

Does Caffeine have you running on overdrive?

Nine out of ten North Americans take a psychotropic (mind-altering) drug daily. And who is the culprit? The answer is no other than the everyday, ordinary, over-the-counter caffeine.

Everyone wants to hear that coffee is good for us, but let’s get real. We love the rich aroma and taste of coffee, and we do like something hot in the morning. But we’re not fooling anyone; what we want is a buzz—the caffeine.

How can that be? Explain.

Do you know many people who don’t drink at least one cup of coffee a day? Or tea? Or take an extra-strength pain reliever? Or guzzle down a cola? Although caffeine-free sodas are available, they are favored mainly for children and for people with medical problems that are affected by caffeine.

But I need a lift now and than! And caffeine isn’t addictive, is it?

An addictive substance produces observable and measurable physical and mental effects when it is withdrawn. In this sense, even small doses of caffeine, taken regularly over time, will usually produce some degree of addiction.

A good way to check yourself is to stop all caffeine intake for a few days. The most common physical withdrawal symptom is headache, varying from mild to severe. Sometimes a migraine is triggered. Other physical manifestations include feelings of exhaustion, lack of appetite, nausea and vomiting. Symptoms may last one to five days.

Psychological withdrawal can be even harder. Depression may occur. People become accustomed to reaching for the pick-me-up throughout the day. The urge can be compared to the desire for a cigarette—it may be difficult to resist.

Caffeine can produce…

• Elevated blood sugar

• Increased stomach acid secretions

• Increased blood pressure

• Urinary calcium and magnesium losses

• Insomnia

• Elevated blood fats (triglycerides)

• Irregular heart beat

• Heightened symptoms of PMS

• Tremors, irritability, and nervousness

• Aggravation of anxiety disorders and panic attacks

• Increased stimulation of the central nervous system (it overrules the need for rest)

A person can get hooked with a relatively small amount of caffeine if it’s on a fairly regular basis.

Does caffeine damage the body?

• Most obvious is an over-stimulated nervous system with tremors, nervousness, anxiety and sleep problems. In time these symptoms give way to chronic fatigue, lack of energy, and persistent insomnia.

• Caffeinated beverages can cause stomach irritation. While additives are primarily responsible for this effect, caffeine itself has a constricting effect on blood vessels. It can thus interfere with digestion.

• Caffeinated drinks stimulate the stomach to excrete excessive acid. This may aggravate ulcers.

• Caffeine has been found to interfere with calcium and iron absorption associated with osteoporosis and anemia.

• Caffeine increases energy by raising blood sugar levels. These, in turn, draw out an insulin response which not only cancels the surge but produces a letdown. This letdown triggers the yo-yo syndrome—reaching for another caffeinated drink, and then another, and yet another.

• Caffeine also irritates the kidneys and acts as a diuretic (increased urine output).

Are there some healthful alternatives to the caffeine high?

When you get up in the morning, follow your hot shower with a blast of cold water and towel off briskly.

At work, stand up, stretch, and take a few deep breathe every hour or so. Take a brisk walk at break time or during lunch hour. Drink a cup of cold (or hot) water several times a day. Rub a coworker’s back and ask for a return favor. Walk to a window and relax your eyes on the distant landscape. Tidy up your work area. All these good things will make you feel better. Look for other creative ways to get a lift without the letdown.

Where is the Caffeine?

Coffee/Tea (average)

Cup drip coffee 145 mg

Cup brewed coffee 115 mg

Cup instant coffee 85 mg

Cup decaffeinated 3 mg

1.5-oz shot espresso 100 mg

Cup hot tea 65 mg

Ice tea (12 oz) 70 mg

Wake up and smell the caffeine, folks: America ’s drug of choice is not limited to your morning cup of coffee:

Popular Headache Medications (1 pill)

Vivarin 100-200 mg

NoDoz 100-200 mg

Excedrin 65 mg

Anacin 40 mg

Plain aspirin 0 mg

Tylenol 0 mg

Cold medications 0-30 mg

Chocolate

1 oz milk chocolate 6 mg

1 oz unsweetened baking chocolate 25 mg

¼ cup chocolate chips 15 mg

8 oz chocolate milk 10 mg

Sodas (12-oz serving)

Java Water 100 mg

Jolt 100 mg

Sugar-free Mr. Pibb 60 mg

Mountain Dew 54 mg

TAB 45 mg

Coke and Diet Coke 45 mg

Pepsi Cola 40 mg

Java water has grown steadily since it was introduced in 1996. A 17-ounce bottle of this flavorless spring water contains a hefty 140 milligrams of caffeine. On the way are caffeinated orange juice and lemonade.

In a crisis, would just a little caffeine really matter?

Occasional small doses of caffeine will hardly make a difference. The trouble is that most of us have a hard time knowing when to stop.

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Recipe of the Week

Breakfast: Baked Rolled Oats

3 c. rolled oatmeal or barley ¾ c. chopped dates

1 tsp. salt 4 ½ c. hot water

½ c. coconut

MIX ingredients in oil-sprayed 13” x 9” pan. POUR hot water over the ingredients, and cover. BAKE at 350 deg F for about 40 minutes, uncover and bake until golden.

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Edited by Romi Talento, romi@talentohome.com

(Note – This week’s article is the penultimate article in the series of diseases dubbed as: “Lifestyle Diseases”. Articles and recipes are from the books, "Health Power" by Aileen Ludington, MD and Hans Diehl, DrHSc, MPH and "Lifestyle to Health Recipes" published by Hartland Lifestyle Center, Rapidan, Virginia.)