Health Tips from SWC: Caffeine Myths and Facts

Caffeine myths and facts

Caffeine myth or caffeine fact? It's not always easy to know. The chances are you have some real myths and old wives' tales about caffeine. For starters, do you know the most common sources of caffeine? Well, maybe two of the sources aren't too hard to name -- coffee and tea. But did you know cola nuts and cocoa beans are also included among the most common caffeine sources? And do you know how much caffeine content can vary from food to food? Turns out it's quite a lot actually, depending on the type and serving size of a food or beverage and how it's prepared.

Caffeine content can range from as much as 160 milligrams in some energy drinks to as little as 4 milligrams in a 28 gram (one ounce) serving of chocolate-flavoured syrup. Even decaffeinated coffee isn't completely free of caffeine. Caffeine is also present in some over-the-counter pain relievers, cold medications, and diet pills. These products can contain as little as 16 milligrams or as much as 200 milligrams of caffeine. In fact, caffeine itself is a mild painkiller and increases the effectiveness of other pain relievers.

Caffeine myth 1: Caffeine is addictive

This one has some truth to it, depending on what you mean by "addictive." Caffeine is a stimulant to the central nervous system, and regular use of caffeine does cause mild physical dependence. But caffeine doesn't threaten your physical, social, or economic health the way addictive drugs do.

If you stop taking caffeine abruptly, you may have symptoms for a day or more, especially if you consume two or more cups of coffee a day. Symptoms of withdrawal from caffeine include:

• headache
• fatigue
• anxiety
• irritability
• depressed mood
• difficulty concentrating

Although caffeine withdrawal can make you feel bad for a few days, it does not cause the severity of withdrawal or harmful drug-seeking behaviours as drugs or alcohol. For this reason, most experts don't consider caffeine dependence an addiction.

Caffeine myth 2: Caffeine is likely to cause insomnia

Your body quickly absorbs caffeine. But it also gets rid of it quickly. Processed mainly through the liver, caffeine has a relatively short half-life. This means it takes about four to five hours, on average, to eliminate half of it from your body. After eight to 10 hours, 75% of the caffeine is gone. For most people, a cup of coffee or two in the morning won't interfere with sleep at night.

Consuming caffeine later in the day, however, can interfere with sleep. If you're like most people, your sleep won't be affected if you don't consume caffeine at least six hours before going to bed. Your sensitivity may vary, though, depending on your metabolism and the amount of caffeine you regularly consume. People who are more sensitive may not only experience insomnia but also have caffeine side effects of nervousness and gastrointestinal upset.

Caffeine myth 3: Caffeine increases risk of conditions such as osteoporosis, heart disease and cancer

Moderate amounts of caffeine -- about 300 milligrams, or three cups of coffee -- apparently cause no harm in most healthy adults. Some people are more vulnerable to its effects, however. That includes people such as those who have high blood pressure or are older. Here are the facts:

Osteoporosis and caffeine. At high levels (more than 744 milligrams/day), caffeine may increase calcium and magnesium loss in urine. But recent studies suggest it does not increase your risk of bone loss, especially if you get enough calcium. You can offset the calcium lost from drinking one cup of coffee by adding just two tablespoons of milk.

However, research does show some links between caffeine and hip fracture risk in older adults. Older adults may be more sensitive to the effects of caffeine on calcium metabolism. If you're an older woman, discuss with your doctor whether you should limit your daily caffeine intake to 300 milligrams or less.

Cardiovascular disease and caffeine. A slight, temporary rise in heart rate and blood pressure is common in those who are sensitive to caffeine. But several large studies do not link caffeine to higher cholesterol, irregular heartbeats, or an increased risk of cardiovascular disease. If you already have high blood pressure, though, have a discussion with your doctor about your caffeine intake. You may be more sensitive to its effects. Also, more research is needed to tell whether caffeine increases the risk of stroke in people with high blood pressure.

Cancer and caffeine. Reviews of 13 studies involving 20,000 people revealed no relationship between cancer and caffeine. In fact, caffeine may even have a protective effect against certain cancers.

Caffeine myth 4: Caffeine is harmful for women trying to get pregnant

Many studies show no links between low amounts of caffeine (a cup of coffee per day) and any of the following:

• trouble conceiving
• miscarriage
• birth defects
• premature birth
• low birth rate

At the same time, for pregnant women or those attempting pregnancy, experts suggest limiting daily caffiene intake to no more than 200 milligrams of caffeine per day. That's largely because in studies, women consuming higher amounts of caffeine had an increased risk for miscarriage and low-birth weight.

Caffeine myth 5: Caffeine has a dehydrating effect

Caffeine can make you need to urinate. However, the fluid you consume in caffeinated beverages tends to offset the effects of fluid loss when you urinate. The bottom line is that although caffeine does act as a mild diuretic, studies show drinking caffeinated drinks doesn't actually cause dehydration.

Caffeine myth 6: Caffeine harms children, who consume even more than adults

As of 2004, children aged six to nine consumed about 22 milligrams of caffeine per day. However, energy drinks that contain caffeine are becoming increasingly popular.

Studies suggest that up to 300 milligrams of caffeine daily is safe for children. But is it a good idea? Many children are sensitive to caffeine, developing temporary anxiety or irritability, with a "crash" afterwards. Also, most caffeine that children drink is in fizzy drinks, energy drinks, or sweetened teas, all of which have high sugar content. These empty calories put children at higher risk of obesity.

Even if the caffeine itself isn't harmful, caffeinated drinks are generally not good for children.

Caffeine myth 7: Caffeine can help you sober up

Research suggests that people only think caffeine helps them sober up. For example, people who drink caffeine along with alcohol think they're OK behind the wheel. But the truth is reaction time and judgement are still impaired.

Caffeine myth 8: Caffeine has no health benefits

Caffeine has few proven health benefits. But the list of caffeine's potential benefits is interesting. Any regular coffee drinker may tell you that caffeine improves alertness, concentration, energy, clear-headedness, and feelings of sociability. Scientific studies support these subjective findings. One French study even showed a slower decline in cognitive ability among women who consumed caffeine.

Other possible benefits include improved immune function from caffeine's anti-inflammatory effects and help with allergic reactions due to caffeine's ability to reduce concentrations of histamines. Some people's asthma also appears to benefit from caffeine. These research findings are intriguing, but still need to be proven.

Limited evidence suggests caffeine may also reduce the risk of the following:

• Parkinson's disease
• liver disease
• colorectal cancer
• type 2 diabetes

Despite its potential benefits, don't forget that high levels of caffeine may have adverse effects. More studies are needed to confirm both its benefits and potential risks.

 

(Source from http://www.webmd.boots.com/healthy-eating/caffeine-myths-and-facts)

Singlish 25: Who's Yaya Papaya?

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What makes a person happy

FRUITS AND HUMAN BODY

 FRUITS AND HUMAN BODY

FRUITS AND HUMAN BODY CARROTS EYES SLICE a carrot and it looks just like an eye, right down to the pattern of the iris. Its a clear clue to the importance this everyday veg has for vision. Carrots get their orange colour from a plant chemical called betacarotene, which reduces the risk of developing cataracts. The chemical also protects against macular degeneration an age-related sight problem that affects one in four over-65s. It is the most common cause of blindness in Britain. But popping a betacarotene pill doesnt have the same effect, say scientists at Johns Hopkins Hospital in Baltimore WALNUT BRAIN THE gnarled folds of a walnut mimic the appearance of a human brain - and provide a clue to the benefits. Walnuts are the only nuts which contain significant amounts of omega-3 fatty acids. They may also help head off dementia. An American study found that walnut extract broke down the protein-based plaques associated with Alzheimers disease. Researchers at Tufts University in Boston found walnuts reversed some signs of brain ageing in rats. Dr James Joseph, who headed the study, said walnuts also appear to enhance signalling within the brain and encourage new messaging links between brain cells. TOMATO HEART A TOMATO is red and usually has four chambers, just like our heart. Tomatoes are also a great source of lycopene, a plant chemical that reduces the risk of heart disease and several cancers. The Womens Health Study € an American research programme which tracks the health of 40,000 women € found women with the highest blood levels of lycopene had 30 per cent less heart disease than women who had very little lycopene. Lab experiments have also shown that lycopene helps counter the effect of unhealthy LDL cholesterol. One Canadian study, published in the journal Experimental Biology and Medicine, said there was Å"convincing vidence that lycopene prevented coronary heart disease. GRAPES LUNGS OUR lungs are made up of branches of ever-smaller airways that finish up with tiny bunches of tissue called alveoli. These structures, which resemble bunches of grapes, allow oxygen to pass from the lungs to the blood stream. One reason that very premature babies struggle to survive is that these alveoli do not begin to form until week 23 or 24 of pregnancy. A diet high in fresh fruit, such as grapes, has been shown to reduce the risk of lung cancer and emphysema. Grape seeds also contain a chemical called proanthocyanidin, which appears to reduce the severity of asthma triggered by allergy. CHEESE BONES A nice Ëœholey cheese, like Emmenthal, is not just good for your bones, it even resembles their internal structure. And like most cheeses, it is a rich source of calcium, a vital ingredient for strong bones and reducing the risk of osteoporosis later in life. Together with another mineral called phosphate, it provides the main strength in bones but also helps to Ëœpower muscles. Getting enough calcium in the diet during childhood is crucial for strong bones. A study at Columbia University in New York showed teens who increased calcium intake from 800mg a day to 1200mg equal to an extra two slices of cheddar - boosted their bone density by six per cent. GINGER STOMACH Root ginger, commonly sold in supermarkets, often looks just like the stomach. So its interesting that one of its biggest benefits is aiding digestion. The Chinese have been using it for over 2,000 years to calm the stomach and cure nausea, while it is also a popular remedy for motion sickness. But the benefits could go much further. Tests on mice at the University of Minnesota found injecting the chemical that gives ginger its flavour slowed down the growth rate of bowel tumours BANANA (SMILE) DEPRESSION Cheer yourself up and put a smile on your face by eating a banana. The popular fruit contains a protein called tryptophan. Once it has been digested, tryptophan then gets converted in a chemical neurotransmitter called serotonin. This is one of the most important mood-regulating chemicals in the brain and most anti-depressant drugs work by adjusting levels of serotonin production. Higher levels are associated with better moods. MUSHROOM EAR Slice a mushroom in half and it resembles the shape of the human ear. And guess what? Adding it to your cooking could actually improve your hearing. Thats because mushrooms are one of the few foods in our diet that contain vitamin D. This particular vitamin is important for healthy bones, even the tiny ones in the ear that transmit sound to the brain. BROCCOLI CANCER Close-up, the tiny green tips on a broccoli head look like hundreds of cancer cells. Now scientists know this disease-busting veg can play a crucial role in preventing the disease. Last year, a team of researchers at the US National Cancer Institute found just a weekly serving of broccoli was enough to reduce the risk of prostate cancer by 45 per cent. In Britain, prostate cancer kills one man every hour.

Cow Sense

If you have two cows, you need some cow sense to do business!

TRADITIONAL CORPORATION

You have two cows. 

You sell one and buy a bull. 

Your herd multiplies and the economy grows. 

You sell them and retire on the income. 

AN AMERICAN CORPORATION 

You have two cows. 

You sell one and force the other to produce the milk of four cows. 

You are surprised when the cow drops dead. 

A FRENCH CORPORATION 

You have two cows. 

You go on strike because you want three cows. 

A JAPANESE CORPORATION 

You have two cows. 

You redesign them so they are one-tenth the size of an ordinary cow and produce twenty times the milk. 

You then create clever cow cartoon images called 'Cowkimon' and market them worldwide. 

A GERMAN CORPORATION 

You have two cows. 

You re-engineer them so they live for 100 years, eat once a month, and milk themselves. 

A BRITISH CORPORATION 

You have two cows. 

Both are mad. 

AN ITALIAN CORPORATION 

You have two cows, but you don't know where they are. 

You break for lunch. 

A SWISS CORPORATION 

You have 5,000 cows and none of which belong to you. 

You charge others for storing them. 

A CHINESE CORPORATION 

You have two cows. 

You have 300 people milking them. 

You claim full employment and high bovine productivity. 

You have the newsman who reported on the numbers arrested. 

AN INDIAN CORPORATION 

You have two cows.  

You worship them. 

A MALAYSIAN CORPORATION 

You have two cows. 

You signed a 40-year contract to supply milk at RM0.06 per litre. 

Then midway through, you raised the price to RM0.60 or you cut the   supply. 

When the buyer agrees to the new price, you change your mind again

and now want RM1.20. The buyer decided you can keep the milk. 

They go look for milk that comes from recycled cows or the cow urine instead. 

Your two cows retire together with the Prime Minister. 

A SINGAPOREAN CORPORATION 

You have two cows. 

One cow-peh and one cow-bu

U can read German

Absolutely Brilliant The European Commission has just announced an agreement whereby English will be the official language of the European Union rather than German, which was the other possibility. As part of the negotiations, the  British Government conceded that English spelling had some room for  improvement and has accepted a 5- year phase-in plan that would become  known as "Euro-English". In the first year, "s" will  replace the soft "c".. Sertainly, this will make the sivil servants jump  with joy. The hard "c" will be dropped in favour of "k". This should  klear up konfusion, and keyboards kan have one less letter. There  will be growing publik enthusiasm in  the sekond year when the troublesome "ph" will be replaced with "f"..  This will make words like fotograf 20%  shorter. In the  3rd year, publik akseptanse of the new spelling kan be expekted  to reach the stage where more komplikated changes are  possible. Governments will enkourage the removal of double  letters which have always ben a deterent to akurate  speling. Also, al wil agre that the horibl mes of the  silent "e" in the languag is disgrasful and it should go  away. By the 4th yer people wil be reseptiv to steps such  as replasing "th" with "z" and "w" with "v". During ze fifz  yer, ze unesesary "o" kan be dropd from  vords kontaining "ou"  and after ziz fifz yer, ve vil hav a reil  sensi bl riten  styl. Zer vil be no mor trubl or difikultis and evrivun vil  find it ezi TU understand ech oza. Ze drem of a united urop vil finali  kum tru. Und  efter ze fifz yer, ve vil al be speking German like zey vunted in ze  forst plas. If zis mad you smil, pleas pas on to oza  pepl .....