Caffeine & Nature

Coffee plants have caffeine in order to protect themselves from predators and other plants, but also to attract pollinators. Caffeine is toxic to insects and smaller herbivores, preventing them from eating the plant. When coffee leaves fall on the ground, the caffeine is absorbed into the soil, preventing competing plants from growing nearby. The caffeine in coffee flowers also causes addiction in pollinating insects such as bees, helping to spread the cultivation of the plant.

Where does Caffeine come from: Natural and Synthetic Sources

Coffee is the most popular but not the only source of caffeine. Caffeine in its natural form can be found in over 60 varieties of plants (guarana, guayusa and yaupon holly plants); nuts such as the kola nut; beans (coffee beans, cacao etc.) and buds and tea leaves (bark of Yoco, Yerba mate etc.) and finally from various fruit and berries (guarana berries) as well.

While most caffeine is consumed in drinks made from these plants, beans fruit and nuts, Caffeine can also be synthetically produced in labs as a common artificial additive to packaged drinks, foods, and other products. Synthesized caffeine is commonly found in unexpected sources including gums, flavored waters, chocolates, juices, sodas. It may be added to beverages, alcohol, diet supplements and medications like pain-relieving analgesics and other OTC medication (for example, Advil and other headache medicines, painkillers and blood thinners). Synthetic caffeine is also often added to non-food products like makeup, face creams, and other cosmetics (2Trusted Source, 3Trusted Source).

The difference between natural and synthetically produced caffeine is as follows:

The FDA states that the word ‘caffeine’ must be added to food labels when it has been artificially added in any production processes, whereas naturally-caffeinated items do not need such specifications.

A 2012 study also found that extracting caffeine from natural sources is more expensive than making caffeine synthetically.

Another difference between synthetic vs natural caffeine is their mildly different effects on the body. Food products with natural caffeine are more nutrient-rich, with essential health-promoting vitamins and minerals like potassium and magnesium. Foods with synthetic caffeine tend to have non-ideal additional components, such as too much-processed sugar, that are health-harming and have non-nutritive stimulants.

What is caffeine, why is it addictive and how does it work?

The medical name of caffeine, derived from its molecular structure, is 1,3,7-trimethylxanthine. Caffeine is a bitter white powder chemically known as theine, mateine, guaranine, or methyltheobromine. Its chemical formula is C8 H10 N4 O2. This means it is made of 8 carbon atoms, 10 hydrogen atoms, 4 nitrogen atoms, and 2 oxygen atoms. These atoms are arranged in heterocyclic rings to form a purine alkaloid.

Caffeine is a mild stimulant that works by stimulating the central nervous system (CNS). It works by blocking the brain’s adenosine receptors, which prevent the neurotransmitter adenosine from binding to them. This tricks your brain into thinking it’s alert rather than tired or in need of rest.

Caffeine’s effects are milder than other stimulants, such as amphetamines and cocaine, but it does influence the same channels in the brain. This effect on the brain is one of the reasons caffeine is addictive. In fact, caffeine actually changes brain chemistry, increases dopamine levels, and causes blood vessels in the brain to constrict. By releasing adrenaline, you feel a boost of energy and alertness; however, once the effects wear off, feelings of fatigue and irritability may increase.

Caffeine is absorbed within 45 minutes after consuming, and peaks in the blood anywhere from 15 minutes to 2 hours. Caffeine in beverages such as coffee, tea, and soda are quickly absorbed in the gut and dissolves in both the body’s water and fat molecules. It is able to cross into the brain. Food or food components, such as fibers, in the gut can delay how quickly caffeine in the blood peaks. Therefore, drinking your morning coffee on an empty stomach might give you a quicker energy boost than if you drank it while eating breakfast.

Caffeine is broken down mainly in the liver. It can remain in the blood anywhere from 1.5 to 9.5 hours, depending on various factors. Smoking speeds up the breakdown of caffeine, whereas pregnancy and oral contraceptives can slow the breakdown. During the third trimester of pregnancy, caffeine can remain in the body for up to 15 hours.

Impact of Caffeine on Health

Caffeine works by stimulating the central nervous system (CNS), heart, muscles, and the centers that control blood pressure, creating both positive and negative effects. Caffeine can raise blood pressure, but may not have this effect in people who use it regularly.

Caffeine has other short-term effects on the body including reduced appetite, increased metabolism, nervousness, insomnia and stomach upsets. Long-term effects of caffeine consumption include a reduced risk of diseases, an increased risk of osteoporosis in women, and bladder problems.

Like most drugs, the effects of caffeine will vary from person to person and a person’s tolerance to caffeine can increase over time.

People often develop a “caffeine tolerance” when taken regularly, which can reduce its stimulant effects unless a higher amount is consumed.

Benefits of Caffeine

Caffeine has many health benefits including a reduced risk of diseases in human just like it prevents disease in coffee plants.

Caffeine can also improve athletic performance by increasing energy and delaying the onset of fatigue. By reducing appetite and increasing metabolism – the energy used for digestion – caffeine can help with weight loss.

Positive long-term effects of caffeine consumption include a decreased risk of suicide, a decreased risk of developing Alzheimer’s and Parkinson’s disease, and possibly an improved memory.

Caffeine is healthy as long as it’s consumed in the correct amounts. You can safely consume up to 400 mg of caffeine daily as a healthy adult. However, if you aren’t aware of exactly where caffeine is found, you may be unintentionally consuming too much caffeine, which can cause discomfort and anxiety-like symptoms. You can also use this daily caffeine calculator to know how much caffeinated drinks you can take.

Negative Effects of Caffeine

Because caffeine is addictive, there is a risk of drinking excess amounts of caffeinated beverages like soda and energy drinks because they are taken chilled and are easy to digest quickly in large quantities.

Negative short-term effects of caffeine include an increase in urine flow or even induce diarrhea, nervousness, headaches, confusion, stomach irritability, sleeping problems, increased blood pressure and heartburn.

Negative long-term effects of caffeine include issues during pregnancy, bladder instability, an increased risk of osteoporosis in women, and worsening of symptoms of anxiety and depression.

What is Caffeine Withdrawal?

Due to both short- and long-term negative effects of caffeine, you can imagine that many of us would have some point tried to do away with coffee or at the least reduce our daily intake consumption. Caffeine is a stimulant, and like any drug, there can be withdrawal symptoms after it’s discontinued. The symptoms are strongest within a few days after stopping caffeine, but tend to subside after about one week. Tapering the amount gradually may help to reduce side effects.

Those who consume caffeine regularly may also become accustomed to the release of dopamine (the “feel good” neurotransmitter) that caffeine induces – and losing that extra dopamine boost can feel like withdrawal as well. Caffeine withdrawal may cause short-term effects such as headaches, irritability, and muscle aches.

Substitutes for Caffeine

There is no coffee that is naturally free from caffeine. Decaffeinated coffee contains up to 97% less caffeine than regular coffee, but it is not completely caffeine-free. Decaf coffee contains around 5 mg caffeine per 6 oz cup, compared to regular coffee, which contains around 72 mg caffeine per 6 oz cup. Black tea has between 14 and 70 mg of caffeine, while green tea has between 24 and 45 mg of caffeine.

However, if you are looking for other caffeine drinks that will not make you jittery, try drinking matcha tea, black tea, yerba mate, kombucha, or masala tea.

Other Caffeine-free coffee alternatives worth considering include herbal teas without caffeine such as chamomile, peppermint, buckwheat and hibiscus, chicory coffee, barley coffee, lemon water, red tea, golden milk, hot cacao, roasted dandelion root and roasted fig. These are amazing coffee alternatives packed with vitamins and nutrients!

Conclusion

We hope this article has been useful to you. Now that you know more about Caffeine and how it works, you can confidently make a more informed decision about how much coffee your body needs. The idea is to not be dependent on caffeine but instead take advantage of it’s good health benefits by not being a slave to it but making caffeine work for you!!

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But you don’t have to let those tendencies take control. When you find yourself on a downslope, take some time to do something that can boost your mood and help you feel good all day, regardless of what might still be the same. Who knows, your choice to do something different may bring new people or opportunities into your life!

Wear a Feel-Good Outfit

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Maybe you have a dress code to keep, or maybe you’ve been doing the bare minimum for your appearance the last few weeks. Change things up by wearing something that you feel good in. You may need a day of jeans and sweatshirts to break things up, or go the other way and dress in your most killer outfit to put some bounce in your step that other people will be sure to notice.

If you have a dress code to stay in line with, splurging on a new blouse or pair of boots could be just the thing. And for those with uniforms, jewelry like rings or earrings could be just enough to brighten your attitude. It’s all about feeling comfortable in your own skin and remembering what makes you feel like you.

Take Extra Time with Personal Hygiene

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You probably routinely take a shower, wash your face, and put on deodorant before you head out the door, but it may be time to slow down and really focus on yourself with your personal hygiene. Part of feeling good and healthy is also feeling clean and taken care of.

So take a few more minutes standing under the hot water or take a relaxing bath instead. Take extra care when brushing your teeth, as recommended by the Family Dental Health Center, and don’t forget to floss thoroughly. You can also change up the products you use to brighten your smile, alter the smell of your hair, or bring out the color in your eyes.

Take a Vacation From Your Phone

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Life is already busy without the constant lure of apps and notifications from your phone, but media has become such a necessity that it’s easy to forget to detach from it. You may not be able to take a full vacation right now and leave your phone behind, but don’t sell short the small ways you can get some separation.

You can designate your work breaks as technology free, leave your phone at home for an hour while you take a walk outside, and even turn your phone off overnight. Sure, it will be difficult at first, but the break will allow you some time to yourself to think, breathe, and spend quality time doing what you love with people you love.

Balance Healthy Foods with Tasty Treats

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Some people may tell you eating healthy is the only way to make your body feel good when it comes to food, but extreme food restrictions can also be adding to the monotony you’re feeling. Likewise, too many comfort foods can leave you feeling lethargic, out of shape, and even sick.

Feeling good about your diet is all about balance. So run to the grocery store and pick up a box of your favorite cookies for snacks, but don’t forget your favorite fruit or vegetable, too. Be mindful about how many times you eat out and start making a habit of drinking more water.

Indulge in some Personal TLC

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You may need more than just fresh fruits and clean hair to boost your mood, so some pampering may be in order. Visiting a spa or similar institutions is not only a retreat for your body but you can find some relief for your mind as well.

If you experience a lot of stress, schedule a massage to work out the knots in your muscles. If you do a lot of intricate work with your hands, go for the manicure, and if you’re always on your feet, a pedicure is for you.

And if you don’t want to spend extra time and money outside of the house, a good old-fashioned nap or sing-along to your favorite album can do wonders.

Assume the Good

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A big part of how you feel is mental, and with all the breaks in the world, it can still be hard to come back to the drawing board without being annoyed or reacting negatively as you have in the past.

Make an effort during your personal retreats to think positively. As you watch the people around you, try to assume the good. Is the intern badgering your coworker or sincerely trying to figure out the right way to do a task?

As you practice giving people the benefit of the doubt, and even choosing to be amused rather than frustrated about things out of your control in those small moments, a feel-good way of thinking will begin creeping into the rest of your day as well.

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The Keto diet is basically a low carb, high fat (LCHF) diet. You cut out all grains and high-carb foods like potatoes, and many partakers of the diet also cut out all sugar. The idea is to stay under 20 net carbs every day (sometimes more if you workout intensely). Many researchers who are pro keto, have claimed that the keto diet takes us back to what our ancient ancestors ate.

While it might sound terrible to cut out all of your favorite sweets and comfort foods, the benefits might entice you to try it if you’ve struggled with other diets.

Weight Loss

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Okay, we have to list this one. Weight loss is the number one reason people start a keto diet. As your body adapts to the high fat diet and is denied its regular carb-energy intake, it starts to burn fat for energy instead of glucose. Initially, most of your weight loss will be water weight. But you’ll find that the natural fatty foods are much more sustaining than your carb-loaded snacks and that you can go longer in between snack breaks and meals. You’ll naturally eat less calories because the keto diet can sustain you longer, thus, losing more weight in the long run.

Dental Health

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When you cut out all the sugar you were consuming before, that will naturally have a much better impact on your dental health. Of course you still need to brush and floss, but less sugar means less opportunity for bacteria to form and eat away at your enamel. Professionals like those at Washington Periodontics will have a much easier time at your regular cleanings when you cut out sugar.

Disease Prevention

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While this is a little harder to prove overall, there have been many instances that show the keto diet helping with disease control and prevention.

Research suggests that people with type 2 diabetes can see improvements in their HbA1c levels when they go on the keto diet.

Others have seen improvements in their mood, particular those with bipolar disorders. It can even help people with epilepsy, by significantly reducing the amount of seizures a person experiences.

‘I Tried The Keto Diet For Weight Loss And It Did Not Disappoint’

The keto diet isn’t for everyone though, particularly pregnant women and those with kidney damage or anyone who is at risk for heart disease. If you want to try keto to lose weight, but are concerned about the potential impacts of it on your health, talk to your doctor or a nutritionist to find out if it’s right for you.

All diets work much better when complimented by mild exercise, quality sleep, and stress management techniques. Do what you need to take care of your body and ensure a healthy, happy life.

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10 Ways to Be More Environmentally Friendly

To help us help you, our friends at BiologiQ, manufacturers of eco-friendly plastic resin pellets, have put together this list of tips for becoming more environmentally aware this fall.

Burning

Fall is the season for burning, whether it’s a bonfire, your wood stove, or burning your trash. Keep these two things in mind the next time you go to start that fire: only burn dry wood and never use burn barrels for trash or debris.

Never burn damp wood because it doesn’t burn completely and can release more pollutants in the air. These pollutants will settle around your home, or the site where you are burning, and have been known to cause asthma and other respiratory diseases. Burn wood that has been drying for at least 6 months to ensure that it is completely dry.

Don’t use burn barrels. They don’t burn efficiently and release a lot of smoke toxins, especially if you aren’t burning clean materials. Instead, try to recycle paper, plastic and glass materials; donate old clothing, and grind up old branches and leaves into a mulch or compost for your yard.

Always be aware of your state’s laws regarding burning and burn bans as well. These are set in place not only to prevent wildfires, but to help keep pollution down as well.

Donating Items

Does anyone use the fall as a time to clean out storage? Are you throwing out old toys, clothes, or other items you’ve replaced throughout the year?

Don’t just throw these items away. For one, they take up landfill space, and for two, valuable resources were used to produce those items, so by donating them to someone who needs them those resources are saved.

If you have clothing that your kids have grown out of, dishes you’ve replaced, old toys, find a place to donate them. Homeless shelters and rehabilitation centers are always looking for items to be donated. Search your community to see where that need lies and take in your donation.

If you have other items, like leftover building materials, paint, wood, pallets, nails, etc. there is a place to donate those things too. All it takes is a quick Google search to find where you can send the items that you want to get rid of. Not only will you help the environment, but you can feel good knowing you helped people in need too.

Conserving Energy

One of the leading causes of greenhouse gases that contributes to global climate change is energy production from coal, oil and natural gas. So, conserving and reducing energy usage will only help to lessen that pollution.

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Some ways you can easily conserve energy in your home are through home heating, hot water, and lights and appliances.

When heating your home, reduce the temperature of the thermostat one degree at a time until you reach a temperature you and your family can be comfortable with – wearing sweaters or blankets to stay cozy. At times when you are away from your home, set the thermostat even lower – about 55 or lower.

Keeping hot water use limited. Take shorter showers, wash your clothes in cold water, and install low-flow showerheads and faucets. You can also turn the temperature on your water heater down or try a solar water heater system.

How To Be More Environmentally Conscious

Turn off the lights when you leave the room. This really does save energy. Use energy efficient light bulbs, turn off appliances and other electronics like computers and printers when they aren’t in use for a long time.

Keep these tips with you this fall as you go about preparing for holidays and family reunions. Help create a better world through these small and simple deeds.

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