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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?

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    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.

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        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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          Last Updated on December 18, 2020

          17 Power Pressure Cooker Recipes for Rushed Weeknight Meals

          17 Power Pressure Cooker Recipes for Rushed Weeknight Meals

          Weeknights are wild. There are hobby meetings, sports events, date nights, late-night work calls, kids’ bath time, TV show premiers (of course), and there’s also… dinner?

          Trying to cram in making a recipe, eating dinner (let alone enjoying the meal) and cleaning the kitchen in under an hour always seemed like it would take some sort of divine intervention. Well, let me introduce you to the power pressure cooker, aka the game changer.

          The power pressure cooker makes the impossible possible. You can create a healthy, balanced meal in under an hour from start to finish. Even decadent dishes such as braised short ribs or whole meals such as salmon with potatoes and broccoli can be enjoyed from start to finish with breeze on a weeknight.

          Is there anything easier than throwing your whole meal in one pot and letting the pot do the work? I can’t think of anything. It’s as if you significantly upgraded the already kitchen staple, the crockpot.

          Here are some of my favorite power pressure cooker recipes to get dinner on the table under pressure:

          1. Ramen Soup

            For those nights when all you need is a big hug, ramen is the perfect dish! High in anti-inflammatory ingredients such as fresh ginger, garlic and spinach this 20-minute soup is good for you in every which way.

            This quick ramen is balanced with lean protein from the chicken and soft-boiled eggs, starches from the noodles, and a salty broth that makes you crave more!

            To bump this recipe up even more nutritionally, try doubling the carrot and spinach for extra vitamin power.

            ~ Check out the recipe here!

            2. 4-minute Salmon, Broccoli and Potatoes

              What is better than a perfectly balanced meal in just 4 minutes? I can’t think of anything!

              This wonderfully fatty fish blends so well with the super food broccoli and starch of the potatoes that you won’t believe it was done in such a short amount of time!

              Salmon is a great source of Omega-3 fatty acids (aka fish oil) that helps our heart, skin, joints, GI tract, and much more!

              ~ Check out the recipe here!

              3. Beef Gyros

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                A warm pita wrapped around freshly made gyros, toppings, and even Tzatziki sauce, oh my! This recipe goes from fridge to plate in under an hour with only 15 minutes of prep time!

                When creating the Tzatziki sauce, be sure to grab plain Greek Yogurt. This yogurt is naturally higher in protein, adding another nutritional benefit to this great dish! You can also opt for a whole wheat pita to add some extra fiber too!

                ~ Check out the recipe here!

                4. Shrimp Boil

                  This recipe is perfect for summer beach nights, a classic shrimp boil recipe that you don’t have to spend all day preparing! This recipe is fun finger food to the max! It is delicious, satisfying and tastes the best when served on a picnic table.

                  To take this recipe to the next level, adjust the proportions of veggies to protein. By increasing the corn and decreasing the amount of Andouille sausage, you can decrease the total sodium and calories while increasing the fiber and vitamins!

                  ~ Check out the recipe here!

                  5. Mexican Quinoa

                    The perfect one pot meal with fiber, protein, and lots of flavor! This is a vegetarian and meat-lover dream!

                    Quinoa is the perfect substitution for white rice in this classic recipe while complimenting the beans to create a protein filled dish. Plus the addition of all those vegetables creates a meal that is bursting with flavor. Top this Mexican quinoa with fresh avocado to perfectly round it out.

                    ~ Check out the recipe here!

                    6. Lo Mein

                      This Lo Mein will stomp any greasy, take-out craving you have without the usual guilt! It is not very often, you can replace a sinful bowl of take-out with something so delicious and easy to make at home!

                      Make this Lo Mein in less than 15 minutes from start to finish. That’s faster than it takes for the delivery person to show up at the door!

                      ~ Check out the recipe here!

                      7. Whole “Rotisserie” Chicken

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                        Everyone knows that the secret to batch cooking is to have a whole chicken cooked to use in various ways throughout the week!

                        This recipe makes the most perfectly moist rotisserie chicken that can be used as is, for tacos, for soup, and for sandwiches all week long!

                        Tip: keep the bones and scraps to make an amazing chicken stock to have on hand! Cooking the stock longer and at a lower temperature will create a delicious bone broth rich in vitamins, minerals and proteins.

                        ~ Check out the recipe here!

                        8. Chicken and Lentil Soup

                          This is the coziest soup around! Rich in protein, fiber, and B vitamins, this soup will meet all your cravings!

                          It also couldn’t be easier for a rushed weekday meal, all you have to do is chop and let your power pressure cooker do the work!

                          In just 30 minutes, you will have a warming soup that the whole family can enjoy!

                          ~ Check out the recipe here!

                          9. Vegan Quinoa Burrito Bowls

                            Is there anyone out there that doesn’t enjoy a good burrito bowl? This veggie bowl is the perfect one-pot meal that is easily customizable!

                            From vegans to meat-lovers, everyone will enjoy this easy, fiber-rich bowl. Add whatever toppings you please to create a burrito bowl that is just as good as a restaurant’s!

                            ~ Check out the recipe here!

                            10. Rice and Beans

                              The classic rice and beans dish is a staple for many reasons. It is full of perfectly complimented proteins, great texture, and balanced seasonings. Now, you can create this filling balanced meal in under an hour! No more pre-soaking those beans!

                              This perfectly seasoned, filling balanced meal will have everyone fighting for another bowl!

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                              ~ Check out the recipe here!

                              11. Summer Quinoa Salad

                                Your fresh in-season berries were made for this quick salad!

                                Take this nutrient dense salad to a party or serve it as light, summer dinner to have everyone asking for the recipe!

                                The quinoa, fruit, vegetables, and nuts create a dish that is perfectly balanced with all the food groups. You can top this salad with cooked chicken breast or leave it as-is to meet everyone needs!

                                ~ Check out the recipe here!

                                12. Minestrone Soup

                                  This Minestrone Soup is quick and veggie full making it perfect for any weeknight dinner! It is rich in Vitamin C, antioxidants, and Vitamin A making it the perfect dinner for the whole family!

                                  Tip: Use whole grain noodles to increase the fiber and B vitamins of this tasty dish!

                                  ~ Check out the recipe here!

                                  13. Lemon Garlic Chicken

                                    Make your protein and side dish at the same time with flavorful chicken that the whole family will love! In less than an hour, you can have a beautiful and balanced plate with veggies and protein.

                                    This flavorful lemon garlic chicken will give you the protein and excitement to spice up any plate!

                                    ~ Check out the recipe here!

                                    14. Chicken Fajitas

                                      Quick, easy and very few dirty dishes are used to create these fajitas that will rival even your favorite Mexican restaurant!

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                                      Feel free to top these with whatever you wish but be sure to include fresh avocado for a bump-up in vitamins and minerals.

                                      Tip: If you enjoy sour cream on your fajitas, opt for plain Greek yogurt that is higher in protein, lower in calories, and just as tasty!

                                      ~ Check out the recipe here!

                                      15. Coconut Chicken Curry

                                        A big bowl of coconut chicken curry over rice is what dreams are made of! This bright, flavorful dish is full of vegetables and lean protein without the dryness!

                                        What can usually take a few hours, create this colorful dish in just 30 minutes with your power pressure cooker!

                                        ~ Check out the recipe here!

                                        16. Cashew Chicken

                                          This take-out classic can be on your plate in just 20-minutes but you can pretend you took hours to create it when everyone asks for the recipe! You can double the green bell pepper to increase the veggies without sacrificing any flavor. Serve this classic over brown rice for extra fiber and minerals.

                                          ~ Check out the recipe here!

                                          17. Meatloaf

                                            Meatloaf has been a menu staple since sliced bread but never did it only take 20 minutes to make! This recipe includes the meatloaf and the sides to create a one-pot dream. Perfect to serve after long weekdays, this dish is a comforting staple.

                                            And don’t be fooled by the short cooking time, this meatloaf is the best of both worlds- it’s juicy and fast to make!

                                            ~ Check out the recipe here!

                                            Despite its apparent roots in the crockpot concept, power pressure cooker meals are apt to be much healthier. Without the need for fatty sauces to create flavor and prevent dryness, the power pressure cooker uses the heat generated by the water to cook the food. This leads to more flavor without dryness and overall leaner meals.

                                            The power pressure cooker is the answer for anyone striving for healthy, balanced meals with a crazy weeknight schedule.

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                                            It really can do it all. You won’t be disappointed and you’ll feel great after enjoying healthy, balanced meals while easily juggling all the activities you enjoy!

                                            Featured photo credit: Unsplash via unsplash.com

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