According to the National Coffee Association (NCA) if you're like an estimated 54% of the United States population, a cup of coffee is a vital part of your day. And, on average, the NCA notes that consumption of coffee stands at 3.1 cups per day. Sure, some enjoy the taste and are perfectly content with "low-test" or decaffeinated coffee. However most of us know at least one person who should be avoided at all costs before that first morning cup of coffee and the jump-start that caffeine provides.

Just what is caffeine and why does it play such a strong role in our mood and energy level? Caffeine (also known as mateine and guaranine) acts as a stimulant to the central nervous system and can restore alertness and ward off drowsiness. It is a naturally occurring substance found in the leaves, seeds, and fruits of over sixty plant species. It is most commonly found in coffee beans and tea leaves. So whether it's that morning cup of coffee, a cool glass of iced tea on a summer day, or a cold soda with a piece of pizza, the majority of the population has a weak spot for caffeine.

The stimulant effects of caffeine increase the heart rate and elevate the blood pressure while providing a temporary boost to energy levels while helping to fight fatigue. Ask any college student pulling an "all-nighter" and you'll find out exactly how necessary a pot of coffee is to the process! After much research on the health aspects of caffeine, the consensus is that moderation is the key in caffeine consumption. According to the Yale-New Haven Hospital, 300 mg of caffeine per day is considered moderate consumption for an adult. The University of Pittsburgh Medical Center states that studies define a "high" caffeine intake in children as being greater than three milligrams per kilogram of body weight, which translates into roughly 90 milligrams of caffeine for a 65-pound child. The UPMC goes on to add that 55% of caffeine consumed by children between 3 and 5 years of age is in the form of carbonated beverages and 38% is from cocoa and other chocolate products.

The Mayo Clinic notes that because of their small body size, children are far more susceptible to the stimulant effects of caffeine than adults. That reaction takes the form of nervousness, irritability, and disruption in sleep patterns.

One of the keys to monitoring caffeine intake is to be aware of the caffeine sources and quantities found in your family's daily diet. The Center for Science in the Public Interest provides some typical caffeine contents found in food and drink including:

If you decide to reduce the amount of caffeine in your daily diet, be prepared to see the effects of withdrawal, which, according to Johns Hopkins Bayview Medical Center, usually occurs 12 to 24 hours after ending caffeine intake. The withdrawal process ranges in duration between 2 days and 1 week and includes the following symptoms:

• Headache
• Fatigue
• Sleepiness/drowsiness
• Difficulty concentrating
• Work difficulty (decreased motivation)
• Irritability
• Depression or depressed mood
• Anxiety
• Flu-like symptoms (nausea/vomiting, muscle aches/stiffness, hot and cold spells, heaviness in arms or legs)
• Impaired psychomotor, vigilance, and cognitive performances

To help prevent the effects of caffeine in your children, the Mayo Clinic suggests offering your child beverages that contribute to a well-balanced diet including milk, fruit or vegetable juice, and water. It also recommends keeping children away from super-caffeinated beverages (marketed as "energy-drinks") that can contain up to three times the caffeine of regular sodas.

So when it comes to caffeine and your family's favorite beverages, remember—a little bit goes a long way—and we'll all sleep a little bit easier!

As with any health related issues, consult with your family physician regarding your family's specific situation.

Sources:
University of Pittsburgh Medical Center—www.upmc.com
National Coffee Association—www.ncausa.org
Center for Science in the Public Interest—www.cspinet.org
Johns Hopkins Bayview Medical Center—www.caffeinedependence.org

Articles are provided for the general interest of our readers. Gerber Life Insurance is not responsible for any content and recommends that you consult the appropriate professional with any questions or concerns you may have concerning any financial or health related issues.