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| Posted : May, 2007 |
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Caffeine causes long-lasting stress, anxiety, headache, sleep disturbance etc. |
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Coffee is the most popular beverage worldwide (400 billion cups per year worldwide). Around 75% of all the caffeine consumed in the US comes from coffee. |
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Caffeine is present in black tea, oolong, green tea, canned ice tea, and a lot of herbal tea. Drinking tea is a popular culture among Asians. Chinese people even call "eating out" as "飲茶" (drinking tea). |
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Adding caffeine into soft drinks will not modify their taste. Many manufacturers do so simply to get the consumers addicted, particularly kids. |
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Chocolate contains a small amount of caffeine, but high levels of a related compound called theobromine. Chocolate touted as a special treat to your beloved ones is in reality a "Trojan Horse" that hurts. |
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Caffeine is a natural poison (pesticide) produced by some plants to fend off insects and animals. It attacks their central nervous system, causing drowsiness, paralysis and even death. |
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| Caffeine is the most widely abused drug worldwide. It can be found in coffee, tea, chocolate, many soft drinks and energy drinks. Despite its highly addictive nature, caffeine is completely unregulated. Consumers addicted to caffeine cannot get through the day without it, because they would experience miserable withdrawal symptoms, such as headaches, slowness, fatigue and even depression. |
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| Many manufacturers are enthusiastic in launching caffeinated drinks and food, which generate a secure revenue stream once the consumers get hooked. They even add caffeine into certain fruit juice, beer, bottled water, and snacks such as ice-cream or candies. |
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| Children and women are particularly vulnerable to caffeine because of their more limited capability to detoxify it. Therefore caffeine stays in their blood and brain much longer than for men, resulting in more damages to their mental functions and higher risks of addiction. |
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| Summary of the bad effects of caffeine: |
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Changes the brain's biochemistry - causes long-lasting stress, anxiety, headache, sleep disturbance, fatigue, and even depression. Caffeine is also related to hyperactivity, learning and behavioural disorders etc. |
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Increases blood pressure and blood cholesterol level - causes cardiovascular problems |
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Has significant diuretic effects (excessive loss of water through urine), causing dehydration of cells - this results in premature aging (with wrinkles on skin), and impairment of the detoxification functions of the kidneys and liver. |
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Affects the normal function of the gut lining - increases ulcer risks |
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Increases the blood level of stress hormones - may result in chronic pain of unknown origin in various parts of the body |
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Causes hormonal imbalance and reproductive disorders in women - e.g. Premenstrual Syndrome (PMS, e.g. worn-out / depressed feelings), birth defects, miscarriage etc. |
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Increases the loss of calcium, magnesium, zinc and other valuable minerals through the urinary and intestinal tracts. This results in higher risks of osteoporosis (the bones become less dense and more fragile), particularly among women. |
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Impairs the absorption of iron from food, leading to anaemia due to iron deficiency, especially among women. NB: Women with low iron levels are likely to have low energy, difficulty in concentrating, and higher chances of depression. |
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| What is caffeine |
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| Caffeine is a chemical produced by more than 80 species of plants. It is bitter in taste, and is a natural biological poison used by plants to fend off insects and animals. If predators repeatedly consume caffeine-containing plants, the caffeine may cause disruption of the central nervous system, paralysis and even death. Therefore most pests soon learn to avoid these plants. |
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| With reference to man, caffeine is a psychoactive drug, affecting the mind, mood and behaviour. Caffeine in food and beverages consumed by man is completely absorbed by the stomach and small intestine within 45 minutes of ingestion. It is distributed via the blood throughout all tissues of the body, including the brain. |
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| Only about 1% of caffeine is excreted, and the remaining 99% must be detoxified by the liver. The removal of the resulting metabolites is a slow and difficult process. It can take up to 12 hours to detoxify a single cup of coffee. And it may take 3 weeks or more for the body's level of stress hormone to return to normal. (Source - Note 2) |
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| Therefore as shown by one of the research studies described below, a single cup of coffee in the morning may boost up stress level that lasts throughout the whole day. |
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| Misperceptions of Caffeine |
The Truth about Caffeine |
| Caffeine gives you a boost in energy - incorrect |
Caffeine does not increase your energy level. It only provides a chemical stimulation to your body. Caffeine increases the blood levels of stress hormones, which help us overcome stressful or emergency situations. You may experience a brief "perceived" boost in energy, and then suffer form the side effects of such induced emergency state, including fatigue and irritability. |
| Caffeine gives you a lift in the mood - incorrect |
Caffeine gives people a short-term up lift in mood by increasing adrenaline in the body, but it will then make people more moody and irritable afterwards. Caffeine also results in stress that lasts throughout the day, anxiety, and even panic attacks or depression. It's like a short term blessing but a long-term curse. |
| Caffeine sharpens your mind - incorrect |
Caffeine constricts blood vessels in the brain, reduces oxygen flow to the brain by up to 30% and impairs memory retention (Source). The consumers may perceive themselves as being more alert, but their actual mental acuity and performance has deteriorated. Caffeine is also associated with hyperactivity, learning and behavioural disorders. |
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Spiders exposed to caffeine fail to build proper spider webs. Human beings taking caffeine are also poisoned and cannot function properly. |
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Caffeine reduces oxygen flow to the brain by up to 30% by constricting its blood vessels. When the caffeine level in blood is low, a sudden increase in brain circulation results in headache. |
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| House spiders exposed to caffeine are poisoned, failing to build proper spider webs |
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| According to the research findings by the Marshall Space Flight Center (NASA) in the US, the web spun by a house spider is altered when the spider is exposed to toxic chemicals. The alterations can be quantified and used as measures of toxicity. It was clearly shown that exposing the house spiders to caffeine would result in significant distortion of the spider webs constructed by them. (Related web page : April 1995) |
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| By the same token, people taking coffee and other caffeinated drinks or food are also poisoned and malfunctioned. Caffeine can disturb man's normal decision-making process and working performance. Hence there are increased risks of car accidents or other injuries for people under the influence of caffeine. |
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| Drug dependence and Caffeine Withdrawal Syndrome |
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| In a research conducted by the Johns Hopkins University School of Medicine in the US, it was found that consumers may be intoxicated with the excessive use of caffeine, and caffeine can produce a withdrawal syndrome when subjects stop habitual use of it. |
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| Consumers can also become clinically dependent on caffeine, and are unable to reduce or discontinue drinking caffeinated beverages. Moreover, the body develops a tolerance of caffeine, so that greater amounts are required to produce the same level of stimulation. (Related web page : Oct 1994) |
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| The withdrawal symptoms may occur 12 to 24 hours after the last dose of caffeine. These include: |
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Headache, irritability, nausea, vomiting |
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Slowness, disorientation |
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Profound fatigue, increased muscle tension, jitters |
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Moody, and even depression |
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| Caffeine constricts blood vessels in the brain and reduces oxygen flow to the brain by up to 30%. When the caffeine level in blood is low, a sudden increase in circulation in the brain results in headache, the most common withdrawal symptom. Such headaches prompt the consumer craving for their coffee mug. |
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| Caffeine can enter breast milk. High caffeine levels may make the baby wakeful and agitated. Caffeine Withdrawal Syndrome may also occur in newborn babies if the mother has taken a lot of caffeinated drinks during pregnancy. It is highly advisable for pregnant women to avoid caffeinated food and drinks, which may increase the risks of birth defects and miscarriage. |
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| Tips to overcome the withdrawal symptoms of caffeine |
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| Withdrawal symptoms do not occur when caffeine consumption is progressively decreased. (Source: Note 1) Therefore, people who have the will power to quit caffeine can certainly achieve it. A suggested schedule is listed below for reference, but each person should tailor-made a schedule that best suits his / her individual situation. For queries, please consult a doctor or professional rehabilitation specialist. |
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Draw up a table to record the time and the amount of caffeinated drinks / food consumed each time. |
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Reduce the serving size of caffeinated drinks / food by 10 - 20% each week, over a period of 5 - 10 weeks. Heavy consumers may need a longer period for gradual reduction of drug dependence. |
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When preparing coffee or tea, brew for less time to cut down its caffeine content. |
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Sleep early and ensure at least 8 hours of sleep, so that you are not tempted to drink coffee, tea or soft drinks to keep yourself awake during the day. |
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Take enough nutritious foods to ensure high energy level for the body. Drink sufficient water or juice to ensure the body is well-hydrated. (But try to avoid taking distilled water which lacks essential minerals and has diuretic effects.) |
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At a later stage, try not to take any caffeinated items after 2 or 3 pm to reduce disturbance to normal sleep. |
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Overcome the withdrawal symptoms of caffeine by progressively decreasing the amount of caffeine intake until none. |
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Caffeine amplifies stress levels consistently throughout the day. |
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The mild dehydration caused by caffeine would affect concentration, make people irritable, and worsen performance. |
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Pregnant women taking caffeinated drinks and food would harm the unborn baby, which has limited capability to eliminate the toxic caffeine from its body. |
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Half of the population in the research has slow rate of eliminating caffeine, hence higher risks of heart attack. |
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| Examples of recent research studies on the harmful effects of caffeine: |
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A research in the US showed that caffeine taken in the morning amplifies stress level consistently throughout the day. |
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A study in the UK found that caffeine results in reduction in concentration and productivity of office workers |
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A research in Sweden showed that caffeine intake by pregnant women significantly increases the risks of miscarriage |
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A research conducted in Costa Rica showed that people with slow metabolism of caffeine (about 50% of the population) have much higher risks of heart attacks |
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A research in the US found that the amount of caffeine in decaf coffee is sufficient to result in physiological effects and addiction among consumers. |
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| 1. Caffeine taken in the morning amplifies stress level throughout the day |
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In a research conducted by the Duke University Medical Center in North Carolina, USA, it was found that the effects of caffeine taken in the morning persist until bedtime, and caffeine amplifies stress levels consistently throughout the day. |
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In the study, the caffeine intake, blood pressure, heart rate, level of stress hormones in the urine, and perception of stress level by 47 healthy habitual coffee drinkers were monitored. Doses of caffeine or placebo were given to the participants in certain days in the morning and again at lunchtime. It was found that the caffeine days result in: |
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Significant increase in blood pressure and heart rate throughout the day and night |
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Adrenaline level rose by 32%. (Adrenaline is one of the stress hormones produced by the body to cope with stress.) |
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Higher level of stress as perceived by the participants |
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In summary, consumption of caffeinated drinks would enhance the effects of the stress we normally experience, making us feel more stressful than otherwise. The research results were published in the journal of Psychosomatic Medicine (July / August, 2002 issue). (Related News: July 26, 2002) |
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| 2. Caffeine results in reduction in concentration and productivity of office workers |
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In a survey conducted by the British Nutrition Foundation on 1,000 office workers, researchers found that caffeine intake may be partly the reason for the poor performance of workers. Consumption of 350mg of caffeinated drinks can cause lapses in concentration and increased stress. An average cup of coffee (8 fl. oz.) contains about 80 - 100mg of caffeine. |
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Caffeine has powerful diuretic effects, causing the kidney to remove excessive water through urine. People need to go to the toilet more frequently and experience mild dehydration. It has been shown in previous studies that just 2% dehydration would affect concentration, make people irritable, and worsen performance. Dehydration of skin cells also results in wrinkles and premature aging. |
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Key findings of the survey: (Related News : Jan 29, 2001) |
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93% of workers took at least one caffeinated beverage per day. |
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76% of workers drank tea, coffee or caffeinated cola more than 3 times during the working day. More than half of these workers complained of stress-related problems. |
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5% of workers consumed more than 10 caffeinated drinks during the working day. |
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Almost 80% of workers drank coffee, tea or cola either first thing in the morning or in mid morning. These are periods of the day in which stress levels also peak for most workers. |
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| 3. Caffeine intake by pregnant women significantly increases the risks of miscarriage |
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In a research conducted by the Karolinska Institute in Stockholm, Sweden, it was found that large amount of coffee and other caffeinated drinks would increase the risks of miscarriage for pregnant women. The study involved 562 Swedish women who had miscarriages between the 6th and 12th week of pregnancy and 953 women who had normal birth. The key findings were: |
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76% of women consumed caffeine from coffee, 23% from tea, and 1% form other sources |
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Women who drank 2 to 3 cups of coffee per day had 30 - 40% higher risks of miscarriage |
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Women who drank 4 cups or more coffee per day had double the chance of miscarriage |
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Caffeine can easily pass from the mother to the unborn baby through the placenta. The systems for breaking down and eliminating caffeine and other chemicals in caffeinated drinks are not yet fully developed in the foetus. Therefore the blood level of caffeine may remain elevated for longer periods in the foetus compared to the mother, potentially causing birth defects and even miscarriage. |
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This research report was published in the American-based New England Journal of Medicine. (Related News: Dec 20, 2000) |
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| 4. People with slow metabolism of caffeine (about 50% of the population) have much higher risks of heart attacks |
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In a research jointly conducted by the University of Toronto, Harvard's School of Public Health and the University of Costa Rica, the risks of caffeine on heart attacks was studied among more than 4,000 people in Costa Rica. |
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Researchers found that about half of these people had a genetic trait classified as "slow caffeine metabolizers". This means their bodies cannot break down (or metabolize) caffeine rapidly as the other half of the population. Therefore they had significantly higher risks of non-fatal heart attacks induced by caffeine. |
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In addition, caffeine is believed to have blocking effects on certain chemicals that help protect against tissue damage. The key findings among the slow caffeine metabolizers include: |
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Those who drank 2 or more cups of coffee daily were at least 36% more likely to have a non-fatal heart attack than whose who drank little or no coffee. |
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For those under 50 years old who drank 2 or more cups of coffee daily, they were up to 4 times more likely to have a heart attack than slow metabolizers in their age group who took little or no coffee. |
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The findings of this research may explain why there were mixed results in previous studies on the risks of caffeine on heart diseases. The research report was published in the Journal of American Medical Association (March 2006 issue). (Related News: Mar 8, 2006) |
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| 5. Decaf coffee contains sufficient caffeine to result in physiological effects and addiction among consumers |
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In a study conducted by the University of Florida in the US, researchers found that the majority of decaf coffee or espresso in the marketplace contains sufficient caffeine to have physiological and behavioral effects on a person. The caffeine levels in the decaf samples from 10 establishments ranged from 8.6 - 13.9 mg for a 16-ounce cup. |
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People taking several decaffeinated beverages daily may end up taking in a considerable amount of caffeine. Such an amount of caffeine could be harmful for people who must restrict their caffeine intake for medical reasons. These include people with kidney diseases, individuals with anxiety, or those taking certain types of drugs. This research report was published in the October 2006 issue of the Journal of Analytical Toxicology. (Related News: Oct 21, 2006) |
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The half-life of eliminating caffeine is much longer for women than men, particularly those pregnant or taking oral contraceptives. |
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Caffeine can enter breast milk, making the baby wakeful and agitated. |
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Caffeine disturbs proper sleep during the night. This prompts people to take more caffeine in the morning to stay awake in a negative feedback loop. |
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A generation of sleep deprivation and caffeine addiction is bound to be full of tension, conflicts and violence. |
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A lot of psychological disorders and behavioural problems may be associated with caffeine intoxication. The deep repercussions of caffeine in the society have often been overlooked. |
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Protect you and your children from the harm of caffeine, say "No" to coffee, tea, soft drinks and chocolate |
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Drink water when thirsty, just like all other living organisms on earth. Water is the most thirst-quenching agent, a precious gift from Nature. |
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| A Generation of Sleep Deprivation and Caffeine Addiction |
| : A Generation of Tension, Conflicts and Hostility |
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| The current generation of population is characterized by maximal entertainment (TV, web surfing, computer games, movies, sports, music etc.) and minimal sleep (go to bed late and get up late). Many people go to school or to work with empty stomach, relying on a cup of coffee to keep them awake. |
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| Caffeine taken during the day may prevent you from falling asleep at night, shortening the normal length of time of sleep. Caffeine also increases the number of times you wake up during the night and interferes with deep sleep. This leads to poor quality of sleep and fatigue during the day, which in turn triggers you to take more caffeinated drinks in a negative feedback cycle. |
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| The same caffeinated beverage that helps people mask their sleepiness also makes them irritable, stressful, fatigue, hostile, and less productive. Hence, a lot of conflicts and tension may arise among fellow students or colleagues. And a lot of psychological disorders may be associated with caffeine intoxication. |
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| Therefore the problems of caffeinated drinks and food involve not only health disorders, but also a whole range of social and behavioral problems, and even violent crimes. The deep repercussions of caffeine in the society have often been overlooked. |
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| To attain harmony and peace on earth, all caffeinated food and drinks should be banned. |
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| Protect you and your children from the harm of caffeine, say "No" to coffee, tea, soft drinks and chocolate |
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| Despite the fact that man is the most intelligent animal on earth, many behaviours of man are beyond comprehension by all other creatures in the animal kingdom. In Nature, all animals pick and choose foods according to their instincts, and would avoid foods that taste bad, smell bad, or make them sick or uncomfortable. |
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| The bitter taste of caffeine produced by plants is a clear warning sign to fend off intruding insects and other bigger animals, which learn quickly from their bad experience to avoid these plants in the future. |
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| Mankind is one of a rare kind, if not the only kind, of species on earth that insists on taking caffeinated food despite of its bitterness and uneasy feelings after consumption. We mask our sense of rationality by adding a lot of sugar to the caffeinated food and beverages to make them taste sweet, and then choose to believe these items to be sweet and edible thereafter. |
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| A bitter cup of coffee or tea is still bitter in nature even after adding a lot of sugar. It's just because our taste buds are so overwhelmed by the sweet taste that we can no longer sense the bitterness at the same time. |
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| Don't be fooled by the marketing hype and deceptions of the caffeine industry |
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| Despite the well-documented harmful effects of caffeine, the caffeine industry and even many health authorities still keep reassuring the general public that taking a small to moderate amount of coffee and tea is fine. This is equivalent to saying "Taking too much poison is not good, but taking just a little is OK". This is a vivid example of some of the self-deceptive behaviours of mankind. |
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| There are a lot of delicious and healthy foods made for man to enjoy on this planet. We are not supposed to resort to eating natural plant pesticides such as caffeine. It is time to wake up from the marketing hype and deceptions by the caffeine industry, and say "No" to caffeine, the most widely abused drug on earth. |
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| Drink water when you are thirsty, just like all other creatures on earth. Water is the most thirst-quenching agent, a precious gift from Nature. |
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| 3 states and 10 cities in the US jointly proclaim the dangers of caffeine |
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| In 2005, the governors of 3 states and the mayors of 10 cities in the US signed joint proclamations to declare the month of March as the National Caffeine Awareness Month, and to call to the attention of their citizens the dangers of caffeine dependency and intoxication. |
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| The 3 states are Nebraska, New Jersey and Wisconsin. The 10 cities are Brentwood, Chino, and Santa Cruz in California; Gainesville in Georgia; Ormond Beach in Florida; Redmond in Washington; Salt Lake City in Utah; Tulsa in Oklahoma; Washington D.C., and Wassau in Wisconsin. (Related News: March 1, 2005) |
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Coffee beans are the major source of caffeine worldwide. |
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Insects and other animals have learnt to avoid tea leaves from their bitter taste and unpleasant effects after consumption. Man is one of the rare exceptions. |
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"Coca" refers to "cocaine", from coca plant (photo), in the original recipe of Coca-cola. After the detrimental effects of cocaine on health was known, it has been replaced by caffeine in soft drinks. |
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Chocolate is made from cocoa beans, the seeds of the cacao tree. |
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Many energy drinks favoured by athletes, students and night-shift workers have very high content of caffeine. |
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A pack of sunflower seeds infused with caffeine, with the only purpose of getting the consumers addicted. |
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| Common Foods and Drinks with Caffeine |
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| Caffeinated drinks constitute a serious and rampant problem worldwide, affecting people in all social classes and professions. In North America, it is estimated that 90% of adults consume caffeinated drinks daily. Children, athletes, students studying till late, night-shift doctors and nurses alike often rely on caffeine-laden chocolates or energy drinks to get a boost to their energy. |
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| 1. Coffee |
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Coffee made from coffee beans is the most popular beverage worldwide, with over 400 billion cups consumed each year. Around 75% of all the caffeine consumed in the US comes from coffee. Americans are now the largest consumers of coffee in the world. In 2002, 1.64 cups of coffee was consumed per capita per day in the US (that is, about 470 million cups per day in total) (Source). |
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2. Tea |
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Caffeine is present in black tea, oolong tea, green tea, canned ice tea, and a lot of herbal tea. Black tea and oolong tea usually contain more caffeine than most other tea. Drinking tea is a popular culture among Asian and in the UK. Chinese people even call "Eating out in a restaurant" as "飲茶" (meaning "drinking tea"), and they start drinking caffeinated tea since a kid. |
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Note: Ephedrine (or ephedra) from ma-huang (麻黃) is a herb found in herbal tea and some herbal dietary supplements. It has stimulating effects on the cardiovascular system similar to caffeine. The side effects include causing heart attack, stroke, seizures and even death. When consumed with caffeine, it becomes especially risky. Ephedrine in dietary supplement has been banned by the Food and Drug Administration (FDA) in the US due to health concerns. But some herbal tea may still contain this harmful herb. |
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3. Soft Drinks |
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According to a study conducted by the Deakin University in Australia, adding caffeine into soft drinks will not modify their taste. But many soft drink manufacturers do so simply to get the consumers, particularly kids, addicted. (Related news: English, Chinese - Jan 8, 2007) |
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The first soft drink, Coca-Cola, was invented in 1886 by a pharmacist called John Pemberton. The word "Cola" originated from "kola nut", the source plant for one of the flavours. (Kola nut contains caffeine.) "Coca" referred to "cocaine" (extracted from the leaves of coca plant), another ingredient in the recipe of Pemberton. As cocaine was later known to be a hard drug with destructive and addictive nature, cocaine was replaced by caffeine in the soft drink recipe. (Source: Note 4) |
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4. Chocolate |
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Chocolate, which is made from cocoa, does not directly contain a lot of caffeine. But it contains high amounts of a related compound known as theobromine. Adding up the stimulating effects of both caffeine and theobromine, some chocolates have the stimulating power of around 40 mg of caffeine per one-ounce piece. (Source: Note 5) |
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In addition, caffeine-laden chocolates are widely touted to children and adults as a special treat, and are standard gift items during the New Year, Christmas, and other special occasions. It turns out that the enticing treat of chocolate to our beloved ones is a "Trojan Horse" that hurts. |
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5. Other food, drinks or medications with caffeine or equivalent |
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Energized drinks : Many of these drinks contain caffeine from lesser known sources such as guarana berries, kola nut, yerba maté, ephedrine (or ephedra) from ma-huang (麻黃). |
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Common medications (content of caffeine per tablet) : e.g. Anacin (32 mg), Dristan (16 mg), Dexatrim (200 mg), Excedrin (65 mg), Midol (32 mg), No-Doz (reg. 100 mg), Vivarin (200 mg), Vanquish (33 mg) (Source: Note 6) |
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Chocolate milk |
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Coffee-flavoured candies, ice-cream, and yogurt |
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Caffeinated beer |
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Some seeds and nuts may be infused with caffeine, e.g. certain brands of sunflower seeds (see photo). |
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| Typical levels of caffeine in common food and drinks: |
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| (For reference only. The exact level may vary according to the method of preparation. Source: Note 7) |
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| Footnotes: |
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| Note 1 : |
James, J.E., Paull, I., Cameron-Traub, E., Miners, J.O., Lelo, A. and Birkett, D.J. (1988) Biochemical validation of self-reported caffeine consumption during caffeine fading. Journal of Behavioral Medicine, 11, 15-30. |
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| Note 2 : |
"Caffeine Blues - Wake up to the hidden dangers of America's Number 1 drug", by Stephen Cherniske, Warner Books, 1998, Pg. 20-21) |
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| Note 3 : |
(Same book as Note 2, Pg. 225) |
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| Note 4 : |
(Same book as Note 2, Pg. 281) |
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| Note 5 : |
(Same book as Note 2, Pg. 35) |
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| Note 6 : |
(Same book as Note 2, Pg. 35) |
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| Note 7 : |
(Same book as Note 2, Pg. 34 - 35); American Dietetic Association, 2005; American Beverage Association, 2005; The Coca-Cola Co., 2005; Dr Pepper/Seven Up Inc., 2005; SoBe Beverages, 2005; Red Bull, 2005 |
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| Other Problematic Products |
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