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February 26, 2024

Telltale signs you’re getting too much caffeine

Filed under: Fitness — Tags: — admin @ 12:02 am

Maybe you get your hit from your morning coffee or maybe you are more of a constant tea drinker.

Or, if hot beverages are not your thing, maybe it’s a cola or energy drink that gives you your hit.

While caffeine is the world’s most popular stimulant, individuals can have vastly different tolerance levels, which makes blanket recommendations on how much we should have difficult.

But if you think you are probably having too much, here are some signs it may be time to cut back.

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Coffee stock

One the biggest issues when considering your own caffeine intake is determining how much you are actually getting.

With the growing coffee culture in Australia which sees a large milk-based coffee offer upwards of 200mg of caffeine per serve the norm, plenty of us are getting more than we realise.

For the average person, aiming to keep caffeine consumption below 400-500mg per day is considered ‘safe’ and not linked to the unwanted side effects of a racing heart rate, insomnia, restlessness, irritability, dizziness and blurred vision.

In food and drink amounts, this is the equivaling of a coffee or two, a couple of cups of tea, or an energy drink.

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Coffee stock

Caffeine also slips into the diet via some diet soft drinks, and also chocolate, dark chocolate in particular, which can offer upwards of 40mg per 30g serve.

You suffer from energy regulation issues

For some individuals who have a high caffeine tolerance, they are able to down several shots of coffee a day and not notice.

But for those who find they feel completely tired and lethargic and hour or two after consuming caffeine, the effects of caffeine may be exacerbating glucose regulation issues and actually making you feel worse.

For this reason, you may be best to wean down your amounts over time to help reduce the glucose highs and lows that are underpinning your energy.

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You cannot concentrate

You may find energy is no issue after your double shot Latte, but when it comes to actually sitting and getting anything done, you are so overly stimulated you cannot concentrate.

If you find it difficult to keep still, read and produce anything of quality for a couple of hours after your caffeine hit, it may be time to reduce the dose.

You cannot get to sleep easily

This may be especially relevant to those who love some chocolate, dark chocolate in particular after dinner.

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Tired stock

If you know you are tired, yet struggle to get to sleep when you do get into bed, it may be time to pay a little more attention to the timing of your caffeine each day, and what you are enjoying for dessert.

Caffeine has an average half-life of five hours, which means if you are sensitive and have had a tea or coffee mid to late afternoon, or some dark chocolate after dinner, it may be impacting your sleep more than you realise.

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You are constantly looking for your next hit

You may find that you start your day with an espresso, followed by a piccolo mid-morning.

Then a cup of tea or two after lunch, a diet soft drink mid-afternoon then some chocolate to fuel you through the afternoon, finding that you need an energy pick me up every couple of hours.

The issue with relying on the stimulatory effects of caffeine in this way is that you are constantly impacting blood glucose control with the foods and drinks you are choosing, and as such linking your caffeine to your meals rather than in-between meal pick me up with aid glucose, and even weight control long term.

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