Many people enjoy a few coffees throughout the day whether as a breakfast pick-me-up or for a mid-morning break. Coffee is widely known to contain caffeine, a stimulant that can temporarily boost energy levels increase alertness.
However, this powerful substance should be consumed sensibly, one expert is warning, as excessive caffeine intake may have far-reaching and very negative effects on our health. Dr Ramon Velazquez, a Neuroscience Consultant and Research Advisor at Mind Lab Pro, wanred: “Coffee is, of course, widely consumed, but in excess it can lead to caffeine addiction.
“Ingesting too much caffeine can have an adverse effect on our physical and mental health. Caffeine addiction should be avoided at any cost.”
Dr Velazquez explained what happens when people drink coffee. He said: “Caffeine interacts with the brain by blocking adenosine receptors. Adenosine makes us feel sleepy. It stops tired signals from reaching the brain.
“It can thereby stimulate alertness, focus, and increase short term energy levels. Caffeine also indirectly increases the activity of dopamine and norepinephrine – neurotransmitters that contribute to sensations of alertness and motivation.
“While all this sounds great, it comes at a price. These are all short term ‘gains’ that the body – which is you – will need to recover from over a prolonged period without caffeine stimulation.
“If you’re a caffeine addict, that abstinence won’t happen; you’ll just keep pouring petrol on the fire. The results are inevitable and self-evident.
“Bear in mind that you don’t just get caffeine in coffee. Energy drinks do what they do because they contain huge amounts of caffeine and sugar – both extremely unnatural ways to stimulate physiological performance.
“You’ll know when you’re a caffeine addict because, like any other addiction, you can’t function without it. Trying to break the addiction will likely cause problems around performance and mood, which can, in turn, impact your relationships. If you think you might be a caffeine addict, ease back on the amount of caffeine you’re consuming gradually, allowing your system to adjust. Keep easing down until you reach the safe levels I’ve mentioned, or as advised by another professional.”
Risks of too much caffeine
Dr Velazquez warns: “Studies suggest that ingesting 200 mg of caffeine in one sitting (around 2½ cups of coffee) or 400 mg daily (around 5 cups of coffee), caffeine won’t do you any harm. Caffeine can increase alertness, aid concentration, improve mood and even limit depression while it lingers in your system.
“But consuming too much of it is bad for you, and addiction can be incredibly harmful.” Consuming too much caffeine can cause negative side effects, including:
Heart issues
Excessive caffeine can cause palpitations (heightened pulse rate). This elevates blood pressure, and can worsen existing heart conditions
Sleep problems
Too much caffeine can disrupt your sleep and cause cognitive decline. Dr Valazquez says: “Sleep is vital to physiological and psychological wellbeing.
“During sleep, essential processes occur including the repairing of cells, memory storage, and REM sleep cycles. Caffeine induced insomnia is therefore a serious problem that can cause cognitive impairment and depression through sleep deprivation.”
Anxiety
Excessive caffeine can cause apprehension and panic attacks. The doctor advises: “Dealing with problems requires staying calm.
“Coffee anxiety can make it harder to deal with life’s challenges, and that can lead to a sense of being overwhelmed. Depression can follow, and that can have far-reaching consequences.”
Digestion
Too much caffeine in the form of coffee ramps-up stomach acidity, can irritate the gut, and is likely to cause diarrhoea.
Bone issues
Caffeine can play a role in osteoporosis and bone thinning. The experts advises: “Too much caffeine consumption can harm bone health by increasing calcium loss.
“While osteoporosis – a low bone mass disorder – typically develops in later years, studies have shown that high caffeine intake can accelerate bone density loss, leading to a possible increased risk of skeletal problems earlier in life.”
Pregnancy problems
Consuming too much caffeine in the month prior to pregnancy is considered to increase the risk of miscarriage.
Overdose
Overdosing on caffeine, which is more likely if you are addicted, can in extreme cases cause disorientation, hallucinations, and vomiting. Dr Valazquez says: “This may sound like a worst-case scenario, but it is quite likely for someone to experience these problems if they overdose on caffeine.”
Muscle-wasting
The doctor says excessive caffeine consumption can lead to rhabdomyolysis, a serious condition that breaks down muscle fibres. He warns: “Muscle wasting is extremely debilitating – especially when that muscle is the heart. All the more reason to limit your coffee intake to sensible levels.”