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Various Important Coffee Side Effects Known

Coffee is often consumed as a solution to eliminate drowsiness and increase concentration. However, there are some side effects of coffee that you need to be aware of, especially if you over-consume it.

Various studies have proven the benefits of coffee for the body, ranging from improving mood and metabolism to lowering the risk of cardiovascular disease, type 2 diabetes, Parkinson’s disease, gout, and cancer.

If consumed in the appropriate amount, i.e. no more than 2–3 cups per day, coffee is generally safe for adults and does not harm health. However, side effects of coffee can appear if the coffee is consumed in excess amounts, which is more than 4 cups of coffee per day.

Various Side Effects of Coffee

Consuming too much or consuming too much caffeine can eventually lead to side effects called caffeinism. In general, coffee side effects that often occur include:

1. Insomnia

Caffeine can keep you awake, overcome sleepiness, and increase concentration. However, excessive caffeine intake can reduce sleep time and make the body unable to sleep well. This can make you experience sleep disorders, such as insomnia.

2. Frequent urination

Increased frequency of urination is a common side effect of coffee. Coffee contains caffeine that is diuretic so it can stimulate urine discharge and make you urinate more often. This is what makes you go to the toilet more often after consuming coffee.

3. Restless

Caffeine can indeed increase alertness because it has a stimulant effect. However, the side effects of coffee can also make you become restless and anxious. This effect can even cause panic attacks and relapse symptoms of anxiety disorders.

4. Heart rate becomes fast

Drinking too much coffee can also cause the heart to beat faster and the rhythm of the heartbeat to change (atrial fibrillation). If you experience this after drinking coffee, consider reducing your coffee intake.

5. Indigestion

Do you become more frequent in defecation after consuming coffee? If so, this is due to the laxative effect on coffee. Side effects of this coffee can make the intestines become more active, so that the movement of the intestine becomes faster.

Not only that, excessive coffee consumption can also cause other side effects, such as diarrhea, stomach ulcers, and relapse of GERD disease.

6. Caffeine withdrawal

Caffeine withdrawal is a side effect of coffee that appears when a person is used to regularly drinking coffee, then suddenly stop taking it.

When experiencing the side effects of this coffee, you can feel headaches, dizziness, nausea, fatigue, difficulty concentrating, until the mood changes quickly.

In addition to the above conditions, drinking too much coffee in the long run can also cause other side effects, such as high blood pressure and rhabdomyolysis.
Who Should Reduce or Avoid Coffee?

Not everyone is safe to consume coffee. Therefore, you should limit or even avoid coffee if you experience certain conditions or diseases, such as:

  • Mental disorders, such as anxiety disorders, bipolar disorder, or depression
  • Indigestion, including stomach acid disease or GERD and irritable bowel syndrome
  • Uric acid
  • Diabetes
  • Consumption of certain medications, such as antibiotics, antidepressants, or asthma medications

In addition to some of the above conditions, pregnant women are also recommended to limit coffee consumption because it can increase the risk of miscarriage, premature birth, and low baby birth weight.

Nursing mothers are also advised to reduce coffee. This is because caffeine content can be absorbed into breast milk, so babies who are breast-fed can become more fussy, sleepless, and at risk of colic.

Side effects of coffee usually appear when a person consumes a large amount of coffee or in the long run. However, in people who are sensitive to caffeine, coffee side effects can appear even if they consume only a small amount of coffee.

Benefits of Naps

Often we feel sleepy after lunchtime. However many people find it difficult or unfamiliar to take a nap. In fact, a nap can provide various benefits for the body.

Sleeping during the day is often faced with the stigma of being lazy or less enthusiastic at work, but that is not entirely true. Precisely a nap can increase a person’s productivity.

Benefits of Naps on the Body

If you think naps are only beneficial for babies, children, the elderly, or those who are sick, then you should rethink. There are various benefits of naps that are believed to positively affect the body in adults. Among them are:

  • Relaxation.
  • Reduce fatigue.
  • Increase concentration and alertness.
  • Improves mood.

Improve memory, performance, including faster reactions, suppressing the possibility of accidents, errors, and confusion. Other research shows that the benefits of naps are also felt in night shift workers.

A study was conducted to compare three ways to overcome fatigue during the day, namely by increasing the hours of sleep at night, with naps, and by consuming caffeine. As it turns out, naps are the most effective way and have the same effect as consuming caffeine.

When is a Nap Needed?

Adults tend to experience lack of sleep, this is mainly because they have to work for long periods of time, or because the rest time at night is disrupted. Therefore, adults are considered more in need of a nap.

Naps are indeed an effective way to relax and restore energy. But some people with certain conditions are not recommended to take a nap, for example people with the condition:

  • Frequent sleep disturbances
    A short nap generally does not affect the rest time at night, but for those with insomnia or sleep disorders, a nap can actually worsen sleep disturbances at night.
  • Sleep inertia
    It is a feeling of confusion and dizziness after waking from sleep. Sufferers of this condition are also not advised to take a nap.
  • Estimating the Ideal Time
    It turns out that not everyone can feel comfortable during a nap. Some people find naps more difficult at night, while others are not used to naps.
    Taking advantage of a nap doesn’t mean you have to sacrifice sleep time at night. Therefore, it is important to pay attention to the following.
  • Pay attention to the timeframe
    Taking a nap for too long is not recommended. Setting aside about 20-30 minutes is enough to avoid sleep inertia, which is dizziness after waking up that is difficult to disappear.
  • Create a plan
    Delaying a nap until it is too sleepy can make you uncomfortable, even dangerous. For example when you drive a vehicle. In addition, by planning a regular nap time, it can make you get used to sleeping and waking up faster.
  • Estimate caffeine intake
    It takes some time for caffeine to take effect after consumption. For night shift workers, taking a nap plus consuming caffeine at night while working can increase concentration.
  • Choose the right moment
    The best time for a nap is from 14:00 to 15:00. Most likely this is when you feel sleepy after lunch. Naps at this time are more likely to interfere with your night’s sleep.

Utilizing a nap does not harm, especially if conditions allow. If you can split the time, try taking advantage of biphasic sleep. But if you suddenly experience a stronger-than-usual craving for a nap and there is no specific reason that makes you excessively tired, consult your doctor.