Caffeine is the most consumed natural stimulant worldwide. Although its benefits are well known, the dangers of caffeine if consumed in excess are not trivial.
Caffeine can be found in more than 60 types of plants, but the most commonly consumed sources of caffeine are coffee, tea, and cocoa beans. In addition, caffeine is also often added to various types of food, drinks, supplements, and drugs.
Generally, the safe limit for caffeine consumption for adults is no more than 400 mg per day. This is about 2–4 cups of coffee or 4-8 cups of tea and chocolate per day.
Health Dangers of Caffeine
Consumption of caffeine in normal amounts can bring various health benefits. However, if consumed in excess, there are a number of dangers of caffeine that need to be aware of, including:
1. Causes difficulty sleeping
Many people consume caffeine to stay awake during activities during the day. However, the effects of excessive caffeine can last into the night and cause difficulty sleeping, especially if consumed during the day to the afternoon or in the evening.
The average adult needs about 7–8 hours of sleep per night. If you don't get enough sleep at night, this can actually disrupt your alertness and performance the next day. In addition, lack of sleep can also make you more susceptible to diseases, including infectious diseases.
2. Increase the risk of osteoporosis
Basically, caffeine consumption can interfere with calcium absorption and metabolism in the body. The body loses about 6 mg of calcium every time you consume 100 mg of caffeine or the equivalent of one cup of coffee.
If consumed in excess and for a long time, this can ultimately increase your risk of developing osteoporosis.
3. Trigger the appearance of wrinkles on the face
Although it is known to have antioxidant properties, excessive caffeine consumption can lead to the appearance of wrinkles on the face. This is because caffeine can make the body release more fluids by urinating, making the skin prone to dehydration.
Therefore, when you consume caffeinated drinks, make sure you also accompany water to maintain adequate body fluids.
4. Make the heart pound
Consumption of caffeine can increase blood pressure in a short time. In sensitive people, this can cause an irregular heartbeat, resulting in the sensation of a pounding chest.
In people who already have had arrhythmias before, this can make the heart work harder. In some cases, this may pose a fatal risk.
5. Causes digestive problems
Consuming excess caffeine can also cause various digestive problems. The reason is, caffeine can increase the amount of acid in the stomach, so that it can cause heartburn or stomach pain, especially in people who already have stomach acid disease or previous peptic ulcers.
6. Interferes with fertility and endangers pregnancy
Some studies suggest that consuming large amounts of caffeine can interfere with the production of the hormone estrogen, which is needed to get pregnant.
Meanwhile, during pregnancy, excessive caffeine consumption is considered dangerous because it can increase the risk of miscarriage or cause fetal growth to slow down, so that the baby is born with a low body weight.
7. Increase blood sugar levels
Research says that people with type 2 diabetes are at risk of experiencing increased blood sugar levels after consuming caffeine. This is thought to be because caffeine reduces the absorption of blood sugar into the body's cells.
If the habit of consuming caffeine is allowed, this can increase the risk of type 2 diabetics to develop diabetes complications, such as nerve damage (diabetic neuropathy) or heart disease.
How to reduce the dangers of caffeine due to excessive consumption
If you are accustomed to consuming high amounts of caffeine every day, try to reduce caffeine consumption in the following ways:
- Record how much caffeine intake you consume every day, for example, how many cups of coffee or tea you drink in 1 day.
- Reduce your caffeine intake every day slowly, for example, if you usually drink 6 cups of coffee per day, you can reduce it to 1 cup per day.
- Replace your caffeine intake with non-caffeinated drinks, such as mineral water, infused water, or coffee, tea and soda that are caffeine-free.
You can do the methods above to avoid the dangers of caffeine from consuming too much. In order not to have trouble sleeping, you also need to limit the time you consume caffeine, at least 6–7 hours before bedtime.
When reducing caffeine consumption, make sure you get adequate rest and exercise regularly to increase your energy levels. This will make it easier for you to get in the habit of going through a day without caffeine.
If you have difficulty reducing the amount of caffeine consumption per day or just want to know the safe limit for caffeine consumption according to your condition, you should consult your doctor.
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