All About Caffeine

By Dr. Madelyn Fernstrom

Caffeine is one of the most widely consumed compounds in the world. Nature’s original stimulant, caffeine is found in coffee beans, tea leaves, and cola nuts. Because caffeine boosts mental focus and alertness, it was an important survival tool in caveman days, when our ancestors had to run away from  predators and search for food.

But nowadays, when it comes to caffeine consumption, a little goes a long way. The LESS you consume, the better it works when you need a boost. Too much caffeine makes your body resistant to the positive effects and can result in health negatives, including rapid heart beat, stomach upset, and jitteriness. When it comes to caffeine, less is definitely more.

Most adults should limit caffeine intake to about 300 mg daily. That’s about two mugs of coffee or five cups of tea. An added  “turbo shot” from a coffee house adds another 100 mg or so. 

Caffeine is well known to help athletic performance, so a large cup of coffee before exercising can help support energy and endurance by directly influencing muscle activity as well as boosting mental focus. Make sure to stick with coffee or tea, and don't take caffeine-containing pills (like No-Doz).

If you want to start decreasing your caffeine intake, you can go cold turkey, but you’ll likely get a headache for a few days. To avoid that headache, try cutting your intake in half every few days. Or, make your coffee half-decaf and drink herbal teas and caffeine-free sodas.

Make sure to check with your doctor if you are “caffeine sensitive,” have a medical condition, or take medications (like asthma medicines) that might mean you need to cut back on caffeine beyond the general health recommendations.

Toasting the London Olympics – with Tea!

By Dr. Madelyn Fernstrom

The Olympics begin this evening, and whether you’re an amateur athlete, or armchair enthusiast, it’s an amazing set of events. With so many events, you can pick and choose your favorites. So if you’re a swimming fan and in awe of Michael Phelps’ flippers – oops, I mean feet – or interested in watching the intense competition of sprinting (is it really possible to win by one hundredth of a second???), there is something for everyone.

Since the games are in London, my thoughts turned to tea, and I wanted to share some fun (and healthful) facts about England’s official national drink – that’s right – TEA.

Two-thirds of British citizens drink tea every day – at least four cups. But that’s not a large caffeine load, because a cup of tea has about 30-50 mg of caffeine, equivalent to one large mug of coffee. And what about coffee? Do the British drink much? Yes! About 70 million cups a year, which is less than half of the annual tea consumption, at 165 million cups.

It might surprise you to know that more than 95% of tea-drinkers use tea bags, not loose tea. And the most popular add-in to tea is milk, used by 98% of people.

Since tea leaves are derived from a plant,  tea is loaded with health-promoting antioxidants. If you’re new to tea, try different types, from black to green to white. Black tea is highest in caffeine (around 50 mg per cup), while green and white teas have at least 50% less.

Let the games –and the sipping-- begin!