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12 Terrible Side Effects Of High Caffeine Consumption

12 Terrible Side Effects Of High Caffeine Consumption

We all love coffee, and many of us love tea as well, but the side effects of high caffeine consumption can wreak havoc on our health depending on how high of a tolerance we have for caffeine. It’s important to remember that caffeine is a stimulant, and all stimulants alter the way the entire nervous system works and functions. Our nervous system controls every aspect of our mood, energy levels, heart rate, blood pressure, and even our digestion. Caffeine is also a diuretic, meaning it depletes water from the body which leads to the loss of nutrients in the body.

How much caffeine is too much?

coffee

    The maximum intake (or upward daily recommended intake) of caffeine for adults over the age of 18 years old is up to 400 milligrams, which is about the equivalent of 4 cups of coffee, give or take since most coffees contain around 90 milligrams per 8-ounce cup. However, caffeine isn’t only found in coffee. There are other sources of caffeine in both food, beverages, and over the counter drugs that you should be aware of.

    Here are some of the most commonly consumed sources of caffeine:

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    dark-brown-milk-candy
      • soda
      • green, black and white tea
      • regular coffee
      • chocolate
      • cocoa (and cacao, or raw chocolate)
      • energy drinks (and many gels)
      • diet pills/thermogenics (fat burners)
      • many over the counter sports aids
      • pain relievers

      While most of us are aware of these sources of caffeine, it’s easy to go about the day and forget how much we’re actually consuming. We may have a couple cups of coffee in the morning, some tea later on in the day, a square of dark chocolate after lunch or dinner, and our favorite pre-workout before we hit the gym. Or maybe you’re dragging through your day and you decide to grab an energy drink and pop a few over-the- counter pills to take care of a lingering headache. These daily habits may seem harmless but can lead to some pretty terrible side effects of high caffeine consumption.

      Here are 12 of the most common side effects of too much caffeine consumption:

      too-much-coffee

        1. Moodiness

        2. Insomnia

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        3. Inability to focus

        4. Overwhelming fatigue (once the caffeine barrier of tolerance has been crossed to the point of exhaustion)

        5. Digestive upset (diarrhea) or constipation (from being dehydrated)

        6. High blood pressure and a fast heart rate

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        7. Acidic Stomach and/or heartburn

        8. Headaches

        9. Nausea and loss of hunger

        10. Restlessness

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        11. Jitters

        12. Eye twitching

        These symptoms are only some of the most common, but long-term consumption of caffeine can lead to severe digestive problems, depression, and mineral loss that leads to malabsorption of nutrients in the body. Adrenal fatigue is also commonly caused by high caffeine consumption. Long-term abuse of caffeine can even lead to weak bones due to the loss of minerals such as calcium and magnesium that assist with bone health. The list of terrible side effects of high caffeine consumption are almost limitless. Luckily, caffeine is a legal drug that is easier to wean yourself off than most are.

        coffee

          If you are suffering from any of these terrible side effects from high caffeine consumption, immediately begin to reduce your intake of all sources of caffeine, or at least evaluate what you’re consuming each day to find out how much caffeine you might be consuming to begin with. Be aware that weaning yourself off of caffeine is not easy and may involve a period of withdrawals. There’s also no need to completely cut out all sources of caffeine from your diet, but you should start with those most detrimental to your health such as soda, diet pills, and too many (or the abuse of) over-the-counter medications.

          A cup or two of coffee each day offers significant health benefits, but overdoing the caffeine each day is not a ticket to long-term health. If you want a gentler approach to coffee, you can also try matcha green tea instead!

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          Published on March 22, 2019

          14 Healthy Easy Recipes for People on the Go

          14 Healthy Easy Recipes for People on the Go

          Greasy hamburgers at lunch or a buttered bagel is not everyone’s idea of a dream lunch. Healthy eating is important but not always so easy when you have little time on your hands. You may be forced to eat snacks that you do not enjoy in a rush.

          However, there are recipes that do not involve spending a lot of time or having special culinary skills. Try these 14 healthy easy recipes for busy people on the go.

          1. Green Salads

            Photo credit: bake your day

            Salads are super easy to make and require no cooking at all. Just chop up the ingredients and put it in a Tupperware and you are good to go. You can make a lot at once and keep for later.

            Ingredients:

            • Kale
            • Lemon
            • Olive oil
            • Salt
            • Pepper

            How to make it:

            1. Chop kale into small bite-size pieces. Squeeze out the lemon juice and whisk in olive oil, salt, and pepper.
            2. Toss kale in the mix and add bean sprouts or cheese

            2. Chickpea Slaw

              Photo credit: Unsweetened Caroline

              Ingredients:

              • ¼ cup plain yogurt
              • 1 tbsp. apple cider vinegar
              • 1 tbsp. water
              • Salt
              • Black pepper
              • 1 can chickpeas, rinsed and drained
              • 2 ½ cups of sliced green cabbage
              • 2 stalks celery (sliced)
              • 2 shredded carrots
              • 2 tbsps. sesame seeds (toasted)

              How to make it:

              1. Stir together yogurt, vinegar, water, salt, and pepper.
              2. Add in chickpeas, cabbage, celery, and carrots.
              3. Toss and sprinkle in sesame seeds.

              3. Juice Your Greens

                Photo credit: Loving it Vegan

                Ingredients:

                • A handful of kale
                • A handful of cabbage
                • A handful of parsley
                • A stalk of celery
                • An apple or a pear

                How to make it:

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                1. Place the ingredients one at a time into your juicer.
                2. Put it in your favorite bottle and you are done!

                4. Steamed Veggies And Meat

                  Photo credit: Gimme some oven

                  This recipe includes meat but does not take years to prepare. Steaming cooks the meal really fast. If you are a vegan, you can use tofu to substitute the meat.

                  Ingredients:

                  • Broccoli
                  • Meat (of your choice)
                  • Olive oil
                  • Salt
                  • Pepper
                  • Apple cider vinegar

                  How to make it:

                  1. Steam broccoli and meat in a steamer while drizzling the meat with olive oil and apple cider vinegar.
                  2. Remove the broccoli when it becomes soft and the meat when it is well cooked.
                  3. Remember to sprinkle on some salt and pepper.

                  5. Seared Meat and Vegetables

                    Photo credit: Gimme some oven

                    A skillet will come in handy for this dish. And yes, it is another meal with veggies and meat, you cannot go wrong with this. It is a mix and matches meaning you can switch up the oils, seasonings, and vegetables according to your taste.

                    Ingredients:

                    • Ground meat (of your choice)
                    • Vegetables (anyone you fancy)
                    • Organic oil/butter
                    • Store bought sauce/dressing
                    • Salt

                    How to make it:

                    1. Cook meat with heated organic oil/butter in a skillet over moderate heat for 3 to 4 minutes.
                    2. Add in shredded and chopped vegetables and stir until the meat cooks and the vegetables are semi-soft.
                    3. Put your salt or dressing to give it some extra flavor.

                    6. Green Smoothie

                      Photo credit: Yummy Mummy Kitchen

                      Smoothies are quite filling and combine fruits and vegetables for a healthy breakfast if you need to rush out in the morning.

                      Ingredients:

                      • 1 tbsp. Spirulina
                      • 1 banana
                      • 1 cup blueberries
                      • Milk/Soy milk
                      • Blend till smooth and enjoy. To make it thicker, add ice in with the ingredients.
                      • A tea smoothie

                      Note: If you like green tea, then try out this smoothie that uses your favourite tea and fruits:

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                      • ¾ cup green tea
                      • 1/8 tsp. cayenne pepper
                      • 2 tsp. lemon juice
                      • 2 tsp. Agave nectar
                      • 1 small pear
                      • 2 tbsps. fat-free plain yogurt

                      How to make it:

                      Blend until smooth.

                      7. Feta Omelet and Toast

                        Photo credit: Improved Health Club

                        Toast and eggs will definitely taste different from this recipe.

                        Ingredients:

                        • Chopped broccoli
                        • 2 eggs
                        • 2 tsp. Feta cheese (crumbled)
                        • 2 slices toasted bread
                        • Olive oil

                        How to make it:

                        1. Cook broccoli for three minutes in heated skillet.
                        2. Mix feta, eggs, and dill in a bowl and cook in the pan for 3-4 minutes.
                        3. Eat with toast.

                        8. Banana and Almond Toast

                          Photo credit: Dolly and Oatmeal

                          This recipe is sure to keep you full until lunchtime.

                          Ingredients:

                          • 1 tbsp. almond butter
                          • 1 slice rye bread
                          • 1 sliced banana

                          How to make it:

                          Cover toast with almond butter and put banana slices.

                          9. Quinoa

                            Photo credit: Kitchme

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                            You can cook the quinoa the night before to reduce the amount of time spent on the dish.

                            Ingredients:

                            • 1 cup cooked quinoa
                            • 1/3 cup black beans, drained and rinsed
                            • 1 small tomato (chopped)
                            • 1 scallion (chopped)
                            • 1 tsp. olive oil
                            • 1 tsp. fresh lemon juice
                            • Salt
                            • Pepper

                            How to make it:

                            Gently toss all the ingredients in a bowl and voila, you are done.

                            10. Hummus and Beans

                              Photo credit: Pinch and swirl

                              Mashing your beans to create hummus takes just a few minutes.

                              Ingredients:

                              • ¼ cup canned white beans
                              • 1 tbsp. chopped chives
                              • 1 tbsp. lemon juice
                              • 2 tsp. olive oil
                              • Assorted Vegetables (chopped)

                              How to make it:

                              1. Combine beans, chives and lemon juice in a small bowl and mash till smooth.
                              2. Add assorted vegetables.

                              11. Egg Sandwich

                                Photo credit: Home Sweet Eats

                                Ingredients:

                                • 2 cooked eggs (chopped)
                                • 2 tbsp. Greek yogurt
                                • 2 tbsp. red bell peppers (chopped)
                                • ¼ curry powder
                                • Salt
                                • Pepper
                                • Rye bread
                                • ½ fresh spinach

                                How to make it:

                                1. Combine eggs, yogurt, bell pepper, curry powder, salt, and pepper and stir well.
                                2. Place the spinach on the rye bread and egg salad.

                                12. Swiss Sandwich and Ham

                                  Photo credit: My Recipe Magic

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                                  Whip up a simple but tasty sandwich.

                                  Ingredients:

                                  • 1 tbsp. Greek yogurt
                                  • ¼ Tsp. dried dill
                                  • 2 slices bread
                                  • 1-ounce lean sliced ham
                                  • 1 pear (sliced)
                                  • 1 1- ounce slice Swiss cheese

                                  How to make it:

                                  1. Combine yogurt and dill in a bowl and stir until blended.
                                  2. Spread mix on bread slices with ham, pear slices, cheese, and bread slice.

                                  13. Salmon Noodles

                                    Photo Credit: Killing Thyme

                                    Noodles take just a few minutes to cook and are extremely tasty.

                                    Ingredients:

                                    • 4 ounces noodles or spaghetti
                                    • 5 ounces asparagus (cut)
                                    • 1 (6-oz) salmon fillet
                                    • 1tbsp sesame oil
                                    • Zest and juice of 1-2 limes
                                    • Salt
                                    • Fresh pepper
                                    • 4 ounces cucumber (cut)
                                    • ½ avocado

                                    How to make it:

                                    1. Cook noodles for 6-8 minutes until soft.
                                    2. Strain and then add asparagus to boiling water.
                                    3. Cook for 2 minutes then rinse with cold water.
                                    4. Heat oil in a skillet over medium heat and cook for 2-3 minutes.

                                    14. Spaghetti Squash

                                      This is one of my favourite recipes on the go (all it takes is 20 mins)! I substitute pasta for spaghetti squash. No plate needed.

                                      Ingredients:

                                      • 1 spaghetti squash
                                      • 2 tsp of olive oil
                                      • 2 pinch’ of salt
                                      • 2 pinch’ of pepper

                                      Steps: 

                                      Check out the detailed steps in this full recipe here.

                                      All these recipes can be prepared with ease and have carbs, proteins and fat to keep you energized until your next meal.

                                      Featured photo credit: Brandy S via unsplash.com

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