Truly Caffeine-ation: The Do's and Do'nuts

So recently I realized, I’m in a constant state of defending the coffee drinkers. It’s everyday that you hear someone telling you what you should do, and if you drink coffee, you hear may this a lot: "Why do you drink coffee? You know its really bad for you right?"
To which you reply "Yeah, I do. Hey did you know that donut in your hand has been shown to increase energy and boost metabolism?"

Something like that, ironic isn't it?
So back to what I was saying. This isn't about who's right, its about who's ignorant. Ignorant to the fact that they have no idea about the knowledge they're representing. So what if I'm wrong about coffee being healthy, I'm primarily misunderstood. If you have legitimate sources, I'll gladly sit down and drink my coffee and be on my merry way, but explain it to me and show me. You don’t see coffee drinkers running around the streets saying, why arent you drinking coffee, it has tremendous health benefits!!

I've read some literature out of some pretty prominent Universities and Colleges, unlike most persons reading where they get their news from, well... news (media).
Of all the knowledge I've gathered over the past months, years, and days I've realized there are some concerns. Not just concerns, but more realities.

I'm sure we all know the great health benefits to coffee, not even the caffeine in particular, but the studies that show that coffee is good for your heart and body, while taken in moderation (and its not just all in the caffeine either).

Here's a perfect example:

Despite 20 years of reassuring research, many people still avoid caffeinated coffee because they worry about its health effects. However, current research reveals that in moderation—a few cups a day—coffee is a safe beverage that may even offer some health benefits.

Studies show that the risk for type 2 diabetes is lower among regular coffee drinkers than among those who don't drink it. Also, coffee may reduce the risk of developing gallstones, discourage the development of colon cancer, improve cognitive function, reduce the risk of liver damage in people at high risk for liver disease, and reduce the risk of Parkinson's disease. Coffee has also been shown to improve endurance performance in long-duration physical activities.

What is moderation?
How frequently do we have to consume it to have the benefits?
What about decaffeinated coffee?
How much of the decaf do I need to get benefits for my health?
What are some symptoms of too much caffeine?

Well I've realized I am definitely into the over-consumption category and I wanted to give you a list of the amounts of caffeine in our basic every day drinks. I'm going to drink purely teas now.

Double espresso (2 oz) 45-100 mg
Starbucks double espresso (4 oz) 130-150 mg
Starbucks Grande coffee 330 mg
Starbucks Tall coffee 260 mg
Brewed coffee (8 oz) 60-120 mg
Instant coffee (8 oz) 70 mg
Decaf coffee (8 oz) 1-5 mg
Tea - black (8 oz) 45 mg
Tea - green (8 oz) 20 mg
Tea - white (8 oz) 15 mg
Coca Cola (12 oz can) 34 mg
Pepsi (12 oz can) 38 mg
Barq's Root Beer (12 oz can) 22 mg
7-up (12 oz) 0 mg
Chocolate milk (8 oz) 4 mg
Dark chocolate (1 oz) 20 mg
Milk chocolate (1 oz) 6 mg

As you can see, our favorite teas are pretty much at a naturally awesome safe level. Not too high, but there is some that with a few cups a week, we can reap some benefits that caffeine has to offer, but certainly no where near the side effects.

Here are some of the big problems that are undoubtedly associated with this caffine consumption. Many people overconsume, and many of these people have what I would call a "coffee syndrome". All a syndrome is, is a host of different symptoms and effects that are consistent with someone who drinks way to much coffee. I know these to be a possible truth, because I drink too much too.

Lets have a look shall we?

Excess Caffeine
3 cups of coffee is considered an average or moderate dose, but 10 cups of coffee per day is considered excessive.

* nervous system
o hallucinations
o dizziness
o convulsions

But wait, you just got done preaching about the health benefits, and then you show us the problems concerned with excess consumption, yet you said its sooooo healthy. You’re contradicting yourself now. Whats the deal?
Yes and no. Theres a good contradiction, not to be confused with addiction. Anyways, here’s the deal. As with most things that are good or bad, there’s often a side that a company won’t show you, or someone doesn’t want to express, or maybe they just don’t know. So heres the deal, coffee can be great. Coffee is great, however moderation is key. We shouldn’t have to say this, and in fact it should be implied, but the way companies and manufacturers are, they simply overload us with the good and press us with the facts of how great things are. Now it’s a trend that that you can’t deny, that many Americans tend to abuse things. So please, just use coffee/teas in moderation, and that way you wont have to even think of coffee or teas being unhealthy, because they’re not.

Whats a safe amount (moderation)?
It is generally agreed that consuming up to 300 mg of caffeine per day is safe. That would be about the amount of caffeine you would get from three cups of coffee. Women who are pregnant or may become pregnant may want to decrease that amount or skip the caffeine altogether.

How frequently do we have to consume teas/coffees to reap the benefits?
Drinking a cup of tea a few times a day to absorb antioxidants and other healthful plant compounds. In green-tea drinking cultures, the usual amount is three cups per day. For coffee, 1-2 cups a day. (For most starbucks enthusiasts, that’s one grande black coffee; 330mg of caffine. An espresso double shot, is 130 mg.)
Allow tea to steep for three to five minutes to bring out its catechins.
Tea can impede the absorption of iron from fruits and vegetables. Adding lemon or milk or drinking tea between meals will counteract this problem.
Of course, there is no better proof than to try it for yourself and realize the amazing benefits you will feel.

What if I just quit cold turkey? Is this a bad idea?
Kicking the caffeine habit isn't so good either. Caffeine withdrawal can give you headaches, make you crabby, give you muscle aches and generally you may feel miserable for a few days. However, after a week or so, the withdrawal symptoms will pass. However, most of these are temporary, and most are cognitive or psychological. If you dont like this idea, you will want to just cut back immediately, and reduce the amount slowly each day. I would suggest completely eliminating coffee once you get to that point, for a few weeks, then slowly start back up to only 1-2 cups every other day.

What about decaf coffee?Decaf coffee has a significantly less amount of caffeine. So minute, you shouldn't really mention it. Decafs have about 5mg per cup, of course dependent on the brew, but thats an average. You need not worry. To get the benefits, try drinking it similarly to the black,green and white teas.

For the coffee abusers: "Its going to be impossible to switch from coffee to tea! How am I ever going to do this? I can't possibly brew all those cups of tea, it just wont work!"
We'll isn't this your lucky day! It just so happens that almost all coffee shops, especially starbucks, carry teas as well! Just make it a tea instead! You can also try making a few cups of tea, but instead throw it into a juice container and make it into a cold tea. Remember, FRESH tea is the best, so i wouldn't opt for that, but its better than drinking 700mg-1000mg A DAY of caffeine, which isn't too hard! Just two Venti coffees and you're already pretty close, if not over.

SOURCES:
Source: Harvard Health Publications (http://www.health.harvard.edu/press_releases/coffee_health_risk.htm}
Source: http://www.health.harvard.edu/press_releases/benefit_of_drinking_green_t...
Source: Effects of acute caffeine withdrawal on Short Category Test performance in sleep-deprived individuals.
Percept Mot Skills. 2007 Dec;105(3 Pt 2):1265-74.
PMID: 18380127 [PubMed - indexed for MEDLINE] http://www.ncbi.nlm.nih.gov/pubmed/18380127?ordinalpos=18&itool=EntrezSy...