Imagine a typical day in your life.
How many of the following would you have?
On a daily basis, you consume:
1. Hot chocolate (1 point per cup)
2. Instant coffee (2 points per cup)
3. Percolated coffee (3 points per cup)
4. Espresso coffee (4 points per cup)
5. Cola (1 point per can)
6. Tea (2 points per cup)
7. Caffeinated energy drink (2 points)
8. Dark chocolate bar (1 point per 55g)
[50mg caffeine = one point, the above caffeine content is presented as rough averages only]
Your score:
0-5 – you’re consuming minimal amounts of caffeine
6-9 – you’re consuming a moderate amount of caffeine
10-12 – your caffeine consumption falls within the recommended maximum amount of caffeine
13 and up – your consumptions exceeds the recommended daily amount of caffeine
How much is too much?
The definition of ‘healthy’ caffeine consumption varies from individual to individual, and that’s because we each react to caffeine slightly differently.
For some, a minimal amount of caffeine results in headaches and anxiety. Whereas for others, caffeine triggers fewer noticeable side effects.
As a general rule, however, the recommended maximum caffeine consumption is between 500 to 600mg a day. That’s around two standard espressos, five cups of tea, or about five instant coffees.
For pregnant women, this recommended amount is even lower. Just 200mg or less. That equates to one espresso coffee or to two cups of tea.
Do I need to cut back?
If you’re drinking more than 500-600mg a day, or if you’re suffering too many negatives symptoms from the amount of caffeine you consume (even if it’s far less than two standard espressos) – such as anxiety, sleeplessness, increased heart rate and trembling hands – then, yep, cutting back will do your health favours.
How do I cut back, or even kick caffeine to the curb?
Caffeine isn’t considered ‘addictive’, though it is thought to be ‘habit forming’. This sounds mighty confusing. But what this term means is that eventually caffeine consumers crave more caffeine in order to experience the same effect- such as feeling more alert for example.
To succeed in cutting back, reduce caffeine from your system gradually. This gives your nervous system time to adapt to functioning without the drug – without shocking your body too much.
Also be aware of withdrawal symptoms like tiredness, crankiness and headaches.
Finally, try substituting caffeine with an uplifting herbal tea, such as peppermint or with an application of peppermint oil just under your nose. A study from Coventry University in UK found that peppermint oil effective in reducing day-time sleepiness.
If you want to keep caffeine as a buddy but perhaps not as a best friend, then take heart from the fact that, in some forms, caffeine can bestow benefits to your wellbeing.
As Sydney-based naturopath Siobhan Jordan says: “If you love coffee and you don't appear to experience any adverse effects, one coffee a day is unlikely to pose any threat to your health. Coffee contains antioxidants and its caffeine content can improve mood.”
References available on request