Caffeine - The Good & the Bad

Many need it to get going in the morning. When the energy wanes mid-morning, it is used as a pick-me-up. We are talking about caffeine. It has its good side and its bad side.

What Is Caffeine?

It is a stimulant. It is designed to perk you up and get your blood flowing faster. Blood vessels are dilated so you get more oxygen flowing. Caffeine is found in sodas, coffee, tea and chocolate. But is there such a thing as too much of it?

The Good

Coffee (Photo credit: Wikipedia)

Caffeine is an ingredient in many medications. We are not just talking about energy drinks or pills designed to keep you awake so you can cram for an exam or tend to a cranky baby. Look at the ingredient list for headache medications. Do you see caffeine listed there?

Caffeine can open blood vessels so that other medication can reach the site of pain more easily. For someone suffering from a migraine headache, drinking a caffeinated soda or tea can provide quicker relief than a pill. It is not advised to drink a soda as your main remedy, but it can take the edge off while your medication is starting to work.

Let’s go back to those energy drinks. They don’t just keep you awake; they give you more energy. This is desirable for someone who has a lot to do and wants to get it done.

Remember that oxygen increase? As the blood vessels dilate, more blood can reach the brain and so can more oxygen. You can think more clearly from first thing in the morning.

That extra energy can assist with weight loss. Drinking energy drinks can help you get through a particularly tough workout. As the metabolism ramps up, your body burns more calories to help you lose weight.

The Bad

With the good also comes a bit of a downside. While caffeine can do all of these things, using it too much can lead to some potential problems. 

Energy drinks. (Photo credit: Wikipedia)

Caffeine is addictive. Ever notice that you can’t just have one cup of coffee? Some people have several cups. You may have started with one but you end up drinking more as your body gets used to the effects of one cup. Too much can lead to jitters that can cause a lack of focus as the day wears on.

When that much caffeine is going through your system, stopping it can make you a bit woozy. Caffeine withdrawal can lead to dizziness, blurry vision and headache. How ironic, since it can also help stop a migraine.

High blood pressure is also a factor. Many medications that contain caffeine (such as cold medicine) are being changed to a different formulation for those who have a history of high blood pressure. The caffeine can raise normal blood pressure which makes them even more dangerous for someone who has a diagnosis of hypertension.

Regular consumption of caffeine can also deplete your adrenal glands, leading to low energy, fatigue, inability to handle stress, sleep disorders, and a host of other health problems.

Are you a caffeine drinker? A little can be helpful but too much can backfire on you. It's okay to have a bit of caffeine once in a while, but try not to do it every day, and if you do, have no more than what is contained in 1 cup of coffee.

Ten Natural Remedies for Insomnia

Insomnia affects around 1 in 10 people and can be mildly annoying to downright debilitating.  Insomnia isn’t just the inability to fall asleep; it can also occur if you wake too often throughout the night or if you wake and feel un-rested. 

Here are 10 tips to overcome insomnia naturally:

(Photo credit: Wikipedia)

1.  Pull the shades tight.  Our bodies are regulated by our circadian rhythms. These rhythms are directly influenced by light.  That means even a trip to the bathroom where you turn on the light can have a negative effect on the rest of your sleep that night.  And a cumulative effect over time. Pull the shades tight so you’re sleeping in darkness.  To wake, consider investing in a natural alarm clock, which gradually brightens emulating the rising sun.

2.  Turn off technology.  Television, computers and video games are all stimulating and can impede sleep.  Give yourself at least an hour before bedtime without these distractions and by all means, keep them out of your bedroom.

3.  Cool it.  If your bedroom is too hot, then you’re not going to be able to sleep.  Experts recommend keeping your thermostat no higher than 70 degrees when sleeping. 

4.  Create a schedule and stick to it.  Sleep schedules are important. They tell your body what to expect and you’ll sleep better when you develop and stick to it.  For example, doctors and health experts recommend 8 hours of sleep a night so you could go to bed at 11pm each night and wake at 7am.

5.  Routines help.  Just like a schedule helps your body know what to expect, a sleep routine can also help get your mind prepared for a good night of sleep.  Many people read before they go to bed, they listen to calming music, journal or pray.  Create a sleep routine that calms your mind and prepares you for a good night’s sleep.

6.  Avoid sugary foods before bed.  For a long time people advised against eating before bed however, the problem isn’t necessarily with eating in general - it’s what you eat.  Starchy carbs and foods high in carbohydrates can cause a spike in blood sugar and a subsequent plummet.  This blood sugar roller coaster ride is terrible for sleep.  Instead, if you need a snack, consume a lean protein with a bit of whole grains. 

(Photo credit: Stephen_Beaumont)

7.  Avoid Caffeine.  Some people are particularly sensitive to caffeine and may not know that the cup of coffee they’re drinking in the morning may be preventing them from sleeping that night. If you’re a caffeine addict, all hope is not lost. 

Consider quitting caffeine for a few weeks and monitor your sleep.  If your sleep doesn’t improve when you’re off the caffeine then you know that’s not your problem, however it’s still wise to not drink any caffeine after noon.  Be aware that teas and some foods also contain caffeine, not just coffee.

8.  Consider Melatonin.  Your body naturally produces melatonin, a hormone that influences sleep.  Light and darkness play a role in your body’s production of this hormone - however, sometimes it can get off kilter and the result is poor sleep and insomnia.  You can find melatonin supplements in your natural food store.

9.  Try Valerian.  Another item you’ll find in your natural food store is the herb, valerian.  While it smells something awful, it’s commonly used to treat insomnia by calming and relaxing. It comes in both capsule form and valerian tea, which tastes much better than it smells. (Note: Valerian can be habit-forming and should not be used long-term. It also may interfere with some medications. Consult your physician before taking.)

10.  Avoid alcohol. Alcohol makes sleeping quite difficult for most people.  While it’s a depressant and causes relaxation, alcohol doesn’t let your body fall into the deeper stages of sleep.  This means you may fall asleep quite well once your head hits the pillow; however, you’ll often wake a few hours later and be unable to fall back to sleep.

Ultimately, diet and exercise play an important role in your sleep and in preventing insomnia.  The better care you take of yourself, the better you’ll be able to sleep.  That being said, these 10 natural insomnia remedies are safe and effective whether your insomnia is an occasional occurrence or a chronic problem. 

Video - Why Green Tea Is Healthy

This short video explains some of the health benefits of green tea, and what makes it so good for you. Other types of tea have similar benefits, but green tea is less processed than many other teas (except for white tea), so it has less caffeine, but more antioxidants. (For more info, see Monday's post on the health benefits of green tea.)

Also, when it comes to caffeine, an interesting tidbit that isn't mentioned here is that green tea contains a compound that actually mitigates caffeine's effect on the brain, which is why you feel alert after drinking green tea, but usually not "wired" like you would feel after drinking coffee. This means you don't get the spike and "crash" like you would with coffee or other drinks that contain caffeine.

Green tea truly does work well with the body for most people, and offers many great benefits that are hard to find elsewhere. If you're a coffee addict, try switching one cup per day with green tea instead, and gradually you may be able to break your coffee addiction and replace it with a much healthier beverage.

Healing Quest: Nutrition Tip - Green Tea
www.healingquest.tv The health benefits of green tea are explored.