How do you limit caffeine? @
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PSYCHIATRIST
Daniel P. Evatt, PhD, Johns Hopkins University, Baltimore
Track your caffeine patterns. Genes dictate how people metabolize caffeine. In order to discern your tolerance, observe caffeine’s effects on your body. Experiment with using a bit less or a bit more and see how that influences the way you feel, think, and behave. Adjust use accordingly. Remember, less caffeine is generally better as the benefits typically occur at even low doses.
Be aware of dependency. Understanding how much caffeine you regularly get will help you control your intake. If you are jittery or sick to your stomach, chances are you had too much caffeine. With overconsumption, you may also start to experience symptoms such as nausea and rapid heart rate.
Gradually cut back. Cutting caffeine out of your diet cold turkey may result in negative withdrawal effects, such as feeling sluggish and tired and having difficulty concentrating. If you want to limit caffeine, phase it out of your everyday routine little by little.
NATUROPATHIC DOCTOR Kemby DeLellis, ND, Lokahi Health Center, Kailua-Kona, Hawaii
Everything in moderation. Te FDA and the American Medical Association classify a low daily caffeine intake as 130–200 mg and a moderate daily intake as 200–300 mg. In addition to increased alertness, focus, and energy, low to moderate intake has some benefits on neurological disease and depression and may decrease diabetes risk. Limit caffeinated beverages to two cups or servings a day. Avoid soft drinks and energy drinks, sticking to coffee or green tea when you need a caffeine fix.
Substitute with supplements. Switching out your morning cup of joe for an adrenal-support supplement will not only energize you but also will support your body’s adrenal glands for the long-term. Great caffeine substitutes include ginseng, ashwagandha, licorice root, and rhodiola.
Keep it to the morning. Drinking coffee or black tea in the late afternoon or evening will affect your sleep cycles because it takes several hours to leave your body. To stay energized later in the day, stick to healthy foods, such as a salad with lean protein for lunch or an apple with peanut butter as a snack; stay hydrated; and take a brisk walk.
CAFFEINE RESEARCHER William Warzak, PhD, University of Nebraska Medical Center, Omaha, Nebraska
Limit during pregnancy. Experts recommend pregnant women consume only small amounts of caffeine because it increases heart rate and blood pressure. Because your baby’s metabolism is still maturing, it cannot process the caffeine the same way you can. During the last stages of pregnancy, caffeine can disrupt the baby’s sleep and movement patterns.
Maintain good habits. After your baby is born, you should still watch your caffeine intake. Te American Academy of Pediatrics recommends breast-feeding women consume no more than 200–300 mg per day. Tese low amounts won’t impact healthy infants: Breast milk contains just 1 percent of the caffeine mothers ingest. However, if your newborn shows signs of restlessness, cut back on caffeine.
Monitor your kids. Studies show child and adolescent caffeine use is on the rise. Energy drinks, which can contain four to six times the amount of caffeine found in soft drinks, are often marketed directly to teens. Children can experience difficulty sleeping when drinking as little as 1 mg caffeine per about 2 pounds of body weight per day, or about one 12-ounce can of Mountain Dew for an 80-pound child. Offer healthy substitutes, such as water or low-sugar fruit juice.
august 2012 | deliciousliving 29
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