What’s the latest buzz on proper caffeine consumption?

People constantly ask me if they should or should not consume products containing caffeine. Unfor-tunately there is no absolute answer.

For most healthy individuals, moderate caffeine consumption—approximately 200 – 300 mg/day—poses no health risk.

People are often scared because of the supposed link between caffeine and cancer.

The good news is that no proof exists to prove a significant relationship between caffeine and cacer risk.

In fact, green tea which on average contains 15–40 mg/cup, may reduce the risk of stomach cancer.

Its consumption is linked to a lowered risk of heart disease. Coffee, which on average contains 40–200 mg, may reduce the risk of colorectal cancer.

There are some drawbacks to caffeine.

Heavy drinkers of caffeinated beverages may have a minor increase in total cholesterol.

This is particularly true if the chosen method of preparation is the European-boiled method vs the American-filtered method.

Most large studies show no correlation between caffeine consumption and increased risk of heart disease incidence or mortality.

Caffeine should however, be limited by people with high blood pressure or certain heart valve diseases.

Someone recently told me that their MD recommended cutting out caffeine because of their history of urinary tract infections (UTI).

When it comes to affecting the urinary tract, caffeine operates as a stimulant which could result in more painful symptoms if you’re suffering from a urinary tract infection.

Trust me, if you’ve ever had a UTI you will do anything you can to alleviate the pain.

For good measure I would avoid caffeine until you complete your antibiotic.

Caffeine also increases the pain of fibrocystic breast disease in women.

People with ulcers or irritable bowel syndrome should avoid caffeine as it is likely to lead to an exacerbation of symptoms.

A link between coffee and lower bone density may exist; so be sure to drink and eat plenty of calcium-rich foods and beverages to make up for it, or make your next cup a latte.

Some people who have reactions to methylxanthine compounds must avoid any and all caffeinated foods.

Caffeine use will lead to headaches, heart palpitations, panic and anxiety attacks, and vomiting in people with this nonallergic food reaction.

Caffeine can be good in the fact that it increases alertness in most people.

It also can help end asthma attacks by relaxing the constricted bronchial muscles.

I actually know someone who would use a hot cup of coffee to treat an acute attack of asthma.

Caffeine is found in many painkillers because it leads to dilation of blood vessels, making it particularly useful in headache relief.

However, there can be a rebound effect from caffeine withdrawal once the medication wears off.

Coffee also is shown to reduce the chance of forming gallstones.

One of my jobs is to do nutrition counseling at Herkimer County Prenatal Care Services, and I am constantly asked if caffeine can cause problems with pregnancy. It may.

An increase in miscarriage during the first trimester is linked to caffeine consumption.

No specific recommendations for consumption during the second and third trimesters exist, but it seems reasonable to limit intake.

I generally recommend 100–200 mg/day, if any.

Caffeine is excreted in the breast milk and can lead to irritability and wakefulness of the baby.

Also, if a mother drinks more than one or two cups of coffee a day while breastfeeding, it may interfere with the bioavailability of iron in breast milk.

How much caffeine can be found in food/beverages?

6 fl. oz. drip coffee: 103 mg

12 fl. oz. Mountain Dew: 54 mg

6 fl. oz. tea brewed 3 min.: 36 mg

12 fl. oz. regular cola: 35-50 mg

1 fl. oz. espresso: 40 mg

1 oz. solid chocolate: 8-20 mg

6 fl. oz. hot chocolate: 4 mg

6 fl. oz. decaf coffee: 2 mg

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If you want to decrease your caffeine intake, be careful. You don’t want to quit cold turkey.

Caffeine is addictive, and you are likely to have withdrawal symptoms such as headaches and irritablilty if you abruptly abstain from it.

It is much wiser to slowly wean yourself from fully caffeinated beverages by mixing them with decaffeinated varieties.

It just goes to show that moderation truly is the key.

One thing I can tell you is that you will not need a caffeine jolt to come down to the Old Forge Farmer’s Market on Friday afternoons from 2 to 6 p.m. The brightly colored produce and smell of fresh baked goods will surely keep you awake and excited!