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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 January 11, 2019

          17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious

          17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious

          Fitness is not limited to workouts. In fact, your workout is just the beginning. Proper nutrition and supplementation are key components for a well-rounded fitness plan.

          This article not only provides healthy nutritional alternatives, but tips on which foods are best before and after a workout.

          Before your workout, your body needs calories. Not just any old calories, not empty calories, but calories that will fuel your workout with energy. After your workout, your muscles need replenishment, so it’s just as important to eat not long after exercise.

          The following recipes contain essential nutrients: Protein, fat, and carbohydrates. They are not only delicious and nutritious, these recipes will help you burn fat and gain lean mass. Not to mention, they are filling, easy, and don’t require a lot or prep time.

          1. 15-Minute Tex-Mex Chicken Salad

            Got 15 minutes? This is a great post-workout meal. It contains Omega-3 oil, protein, potassium, carbohydrates and a host of other nutrients to help replenish those lost during exercise. This Tex-Mex Chicken Salad is courtesy of Registered Dietician Matthew Kadey.

            Check out the recipe here: 15-Minute Tex-Mex Chicken Salad, Muscle & Fitness

            2. Chocolate Chia Recovery Drink

              Think about it. Our bodies lose a lot of water during exercise, leaving us dehydrated. And what’s one of the natural supplements to replace lost electrolytes? Coconut water.

              After a spin class, Crossfit, or HIIT, a Chocolate Chia Recovery Drink is perfect. Chia seeds are full of “good” carbs, mostly fiber, which means your body digests them slowly, keeping your hunger at bay. Bananas contain potassium which helps to curtail muscle cramps. Just blend and go!

              Here’s the recipe from the “Minimalist Baker:” Chocolate Chia Recovery Drink

              3. Blueberry-Almond Overnight Oats

                Let’s face it, getting to the gym is hard enough. Who has time to muster up all kinds of ingredients, cook, and consume? Prepare Blueberry-Almond Overnight Oats. Full of fiber, protein and complex carbohydrates, this filling meal awaits you in the morning.

                The antioxidants in the blueberries will help kick up and spit out free radicals that exists in the body, making way for smooth cellular activity. Prep time: Five minutes!

                Here you go: Blueberry-Almond Overnight Oats

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                4. Asian Jalapeno Chicken

                  Boost your metabolism! Spicy foods are great for speeding up your metabolism. They contain the almighty chemical, capsaicin, which will shift your body – and weight loss – into high gear!

                  If you can take the heat, get this perfect combination of protein and spiciness here: Damn Delicious Asian Jalapeno Chicken

                  5. Fat-Burning Chef Salad

                    Getting lean can require a lot of discipline for some people, but when you eat tasty foods, like eggs, smoked turkey, and an abundance of greens, your goal is more attainable.

                    Certain foods have fat-burning properties, such as turkey breast, tomatoes, celery, broccoli, blueberries, grapefruit, apples, onion, raw vegetables, and many others. Whether you’re getting in shape for a wedding or the beach, this salad will get you ready!

                    Check out the recipe here: Fat-Burning Chef Salad

                    6. High-Protein Chicken Meatballs

                      Protein shakes aren’t the only way to put on mass. It’s always preferable to consume real food as the body digests these more efficiently.

                      High-protein meals are best for gaining muscle mass, so if you want to get buffed or toned, a combination of protein, complex carbs, and heavy weight-training will get you there. Get the recipe, then get to the gym!

                      Here’s the recipe: High Protein Chicken Meatballs Recipe

                      7. Peanut Butter Banana Bulking Protein Shake

                        If you do, however, enjoy the convenience of a protein shake, make your own.

                        While it’s tempting to grab a protein bar or ready-to-drink protein shake, these usually contain ingredients which classify them as inflammatory foods. Unless you want to be bloated, steer clear.

                        This Peanut Butter Banana Bulking Protein Shake has a whopping 58 grams of protein, it’s a powerful source of fuel for athletes, and it tastes incredible!

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                        Here’s the recipe: Peanut Butter Banana Bulking Protein Shake Recipe

                        8. The Best Protein Brownies

                          Not a quick recipe but worth the wait, these melt-in-your-mouth brownies provide just the right amount of protein and “good carbs,” not to mention decadent dark chocolate.

                          So, if you’re the type who skips dessert due to guilt, you can enjoy these brownies with a clear conscience. Don’t forget to complement them with a nice cold glass of unsweetened almond milk.

                          For The Best Protein Brownies, go here: The Best Protein Brownies

                          9. Trainer Terri’s Light ‘N Healthy Chinese Vegetable Fried Rice

                            Yours truly loves Chinese Fried Rice so I came up with a way to remove all of the oily fats and sodium that are typical of this dish while maintaining the flavor. It’s packed with vegetables and healthy carbs, so if you need a little energy before your workout.

                            Try my recipe here: Light ‘n Healthy Chinese Fried Rice

                            10. Stuffed Bell Peppers with Turkey and Vegetables

                              Vitamins A and C are your friends when it comes to maintaining healthy immune system, and bell peppers contain them both.

                              This recipe for stuffed bell peppers is the complete package, with protein, vitamins, metabolism-boosters, Omega-3 oil, antioxidants, and potassium.

                              Check it out here: Stuffed Peppers with Turkey and Vegetables

                              11. Skillet Chicken with Cranberries & Apples

                                Not getting enough fiber in your diet? If you’re irregular or you often feel hungry, it could be that your body isn’t getting enough of this much-needed nutrient.

                                Soluble fiber, like oats, beans, barley, and even Brussel sprouts digest slowly which keep you from feeling hungry. You are sure to cut back on grazing throughout your day when you incorporate more fiber into your diet. Happy eating!

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                                Here’s the recipe: Skillet Chicken with Cranberries & Apples

                                12. Herby Pea and Lemon Pasta Salad

                                  Big on carbs? Try this wonderful medley of green peas, pasta shells, and rotisserie chicken and you’ll be in carbohydrate heaven.

                                  Loaded with B vitamins, the green peas will serve as good source of energy. This recipe yields four servings so you’ll have plenty left over for your lunchtime meal at work.

                                  Here’s the recipe: Herby Pea and Lemon Pasta Salad

                                  13. No-Cook Chicken Lettuce Wraps

                                    Not in the mood for carbs? Try these low-carb chicken lettuce wraps that have fewer than 8 grams of carbohydrates.

                                    With minimal prep, this meal is great when you don’t feel like cooking. Kids will be so focused on the chicken they’ll forget that it is wrapped in a vegetable.

                                    Get the recipe here: No-Cook Chicken Lettuce Wraps

                                    14. Turmeric Tomato Detox Soup

                                      In the winter months, instead of seeking out a good soup at a restaurant, you can have soup du jour in your own home!

                                      Rather than use drugs, like Ibuprofen, turmeric is a natural source of relief to alleviate inflammation in joints and muscles. This anti-inflammatory-detox soup is perfect when snuggling under a blanket while watching a movie.

                                      Get the recipe here: Turmeric Tomato Detox Soup

                                      15. Almond Snowballs

                                        The holidays just aren’t the same without cookies. These Almond Snowballs are yummy as an after-dinner dessert or to share at office holiday parties, or even as a reward after your workout.

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                                        This recipe calls for all-purpose flour, a refined carbohydrate, and sugar, both of which have a high glycemic index, causing your blood sugar to spike. These ingredients can be substituted with almond flour which is high in healthy fats and fiber, and Stevia, a sweetener that has zero calories and is plant-based.

                                        Get Rachael Ray’s recipe: Almond Snowballs

                                        16. Avo-Tahini Toast

                                          Avocado toast has become a healthy trend that is now popularly-featured on restaurant menus.

                                          It only takes four minutes to prepare, unless you add the boiled eggs, which could take another ten minutes but will add protein to this toasty treat.

                                          The Omega-3 fat from the avocado and the fiber from the whole grain bread will leave you satisfied and full. A great pre-workout meal!

                                          Get the recipe here: Avo-Tahini Toast

                                          17. Salmon Salad Sandwich

                                            You’ll look at a fish sandwich differently with this 15-minute meal. Perfect for lunch, this high-protein, high-fiber, Omega-3-rich Salmon Salad sandwich serves four, which is great for a small luncheon with friends.

                                            You can even serve them as hors d’oeuvres for a dinner party by cutting the sandwiches into fourths and pin them together with toothpicks.

                                            Get the recipe here: Salmon Salad Sandwich

                                            Final Words

                                            It is important to consume the aforementioned nutrient-based meals 45 minutes to an hour, both before and after your workout. If not, your body will use muscle for fuel instead of nutrients and, ultimately, you will lose lean muscle mass and become flabby.

                                            There is also the risk of getting light-headed and fainting due to low blood sugar as well as poor brain function, nausea, and, of course, you won’t achieve optimal exercise performance.[1]

                                            Featured photo credit: Christian Kaindl via unsplash.com

                                            Reference

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