Caffeine is a controversial, but widely used stimulant. Many avoid caffeine because they believe it may cause health issues such as high blood pressure, insomnia and anxiety. Caffeine, which occurs naturally in several plants, quickly passes from the blood to the brain, where it acts as a central nervous stimulant before being excreted in the urine. However, once thought to be harmful, caffeine is now found to be not only safe, but to have many health benefits. These benefits include disease prevention, cardiovascular health, mental clarity and athletic benefits.
The Myth of Caffeine
For years, consuming too much caffeine was thought to cause many health issues. While some groups, like the elderly, may experience negative reactions from consuming caffeine, acccording to FitWise.com, the latest reports from several food and health authorities, such as the International Food Information Council, IFIC, and the Centers for Disease Control and Prevention suggest that caffeine does not cause health problems. In moderation, it does not cause conditions it was once associated with such as cancer, heart disease, brittle bones or infertility.
Disease Prevention
Consuming 300 mg of caffeine per day, roughly 3 to 4 cups of coffee, has demonstrated health benefits, especially in the area of disease prevention. According to the IFIC Review, evidence suggests that consuming moderate amounts of caffeine could help prevent diabetes, certain cancers and liver disease. Caffeine consumption may also improve your body's immune function. Harvard researchers have found that daily caffeine intake reduces men's risk of developing Parkinson's disease by 50 percent. The IFIC also reports that caffeine consumption has demonstrated anti-inflammatory effects, supporting overall immune system health.
Mental Clarity
Caffeine releases dopamine, the chemical responsible for feeling pleasure and alertness. Additional research by the IFIC has found that caffeine consumption results in increased energy, mental alertness and a clear mind. It also found that caffeine slows the rate of cognitive decline as you age. Caffeine generally provides cognitive benefits for 45 minutes to an hour after consuming it. The University of Maryland Medical Center reports that caffeine is used to treat migraine headaches, as well as prevent mental fatigue.
Athletic and Physical Benefits
It is common for athletes to use caffeine to increase performance in competitive events. Athletes who consume caffeine have demonstrated significant endurance during short, explosive exercises, such as sprinting or jumping. Using caffeine prior to exercise produced similar improvements in endurance athletes. Consuming between 140 to 400 mg of caffeine before exercising can increase your endurance and overall exercise performance.
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