It’s nearly midnight. You glance down at your notes and the massive stack of flashcards sprawled out in front of you. All of this information somehow needs to be crammed into your brain by tomorrow morning’s exam, and you sadly begin to realize that sleep is nowhere in the near future. With a long night filled with studying looming, caffeine becomes your saving grace. Without hesitation, you seek out the nearest cup of coffee, soda or Red Bull you can find and guzzle it down. Sound like a familiar scenario? You’re not alone.
With the hectic schedules that many collegiettes manage on a day-to-day basis, sleep deprivation and feelings of grogginess are not uncommon. Between the studying, meetings, and partying on weekends, students often look for solutions to help keep them focused and alert. Frequently, these solutions are presented in the form of caffeine.
While caffeine has been identified as a culprit of multiple health issues, it can be hard for busy college students to draw the line between what is more important: pulling an all-nighter to get an A on that final exam, or sacrificing a beloved Starbucks Frappuccino in favor of better health. Something else worth taking into consideration is whether caffeine really deserves the bad rep that it receives, due to recent studies in the news suggesting the benefits provided coffee and tea. While consuming caffeine is generally acceptable in moderation, students should be wary of the various amounts that are in their beverages of choice and should recognize signals indicating that they have surpassed a safe quantity.
Recent studies reveal that 250 milligrams of caffeine per day–about two to three cups of coffee–contributes to maintaining the brain’s level of alertness, improving concentration and relieving stress. Coffee drinkers may also enjoy a decreased risk of certain types of cancer. Additionally, studies have found links between moderate coffee consumption and an increased metabolism.
However, like seemingly every vice that collegiettes enjoy, too much of a good thing is almost never a good thing. If you begin to feel bothered by constant headaches, fatigue and insomnia, you may want to consider cutting back on the daily amount of caffeine you are consuming. Here is a guide to help you figure out your approximate caffeine intake.
Caffeine Content of Popular Drinks:
(Doctors recommend consuming no more than 500 mg per day)
16 oz. Starbucks Pike Place brewed coffee: 330 mg
16 oz. Green Tea: 50-80 mg
12 oz. Diet Coke: 50 mg
16 oz. Red Bull: 80 mg
Other Surprising Sources of Caffeine
Dark Chocolate Covered Coffee Beans (28 pcs): 336 mg
12 oz. Sunkist Orange Soda: 41 mg
1/2 cup Ice Cream (Chocolate or Coffee flavored): 30-45 mg
2 Excedrin Migraine Tablets: 124 mg
When it’s Time to Cut Back
If you begin to experience headaches, feelings of irritability, fatigue or insomnia more often that usual, consider cutting back on the caffeine. High levels of caffeine consumption (exceeding 750 mg per day) have been linked to serious health issues such as osteoporosis and an increase in heart rate and blood pressure. Too much caffeine can contribute to depleting the amount of calcium that our bodies receive, thus weakening our bones. The bottom line is that when you begin to feel tired, weak or anxious on a regular basis, your body may be sending you a sign that it needs to wean itself from caffeine.
If you experience any of the symptoms mentioned above, or you are trying to cut back on caffeine in the interest of improving your overall health, there are measures you can take to make the process less daunting than it sounds.
To avoid caffeine withdrawals, it is a smart idea to start slowly. Replace caffeinated beverages with drinks such as decaf coffee, caffeine-free carbonated soft drinks and water. Experts advise keeping track of how many caffeinated drinks you have each day, then substituting one of these daily drinks with a caffeine-free alternative. Continue this for a week. Then, if you still feel as though you are drinking too much caffeine, substitute another of your daily drinks, again, and continue this process for a week.
How to Get Energy (The Natural Way!)
While caffeine, in moderate amounts, may not present significant damage, the best way to feel more revived is to fuel your body with natural sources of energy. Here are some strategies that are easy to fit into even the busiest lifestyle:
– Eat more whole foods (fruits, veggies, fish, nuts and beans).
– Exercise!
– Stop to smell the herbs (even the smell of peppermint and ginger can stimulate your senses).
– Get out in the sun (the Vitamin D can help you feel happier).
Sources:
http://www.mayoclinic.com/health/caffeine/AN01211
http://www.health.com/health/gallery/0,,20313656,00.html
http://kidshealth.org/teen/drug_alcohol/drugs/caffeine.html#
http://www.livestrong.com/article/127999-natural-sources-energy-body/