COFFEE AND THE BRAIN

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One of the world's most popular beverages, coffee is a daily ritual for many to kick start their mornings. Over the years, coffee drinking has become a social custom, present at all business meetings, workplaces, and social gatherings. Consumption of caffeine, a natural stimulant, is habit-forming and has profound effects on the brain, both positive and negative. 

Understanding caffeine

Caffeine is a psychoactive drug that acts as a powerful CNS (Central Nervous System) stimulant, found in coffee beans, tea leaves, and various other plants (over 60 plant species). The sources of caffeine can be found in brewed cups of coffee, tea, energy drinks, soft drinks, chocolates, and many medicines. Adolescents today say they use substances like caffeine due to the expectancies they associate with it and the perceived energy boost it supplies. The energy boost lasts only to a certain amount and one may develop tolerance over time, enhancing the need to consume more caffeine than before to get the same effect or results. 

Positive effects:

• After its consumption, it is quickly absorbed into the bloodstream before it travels to the brain. It directly affects the CNS and interacts with the adenosine receptors, which are the neurotransmitters that promote sleep and relaxation. Having a similar molecular structure, caffeine competes with adenosine in binding with the same receptors and keeps it from slowing down neural activity. In other words, it blocks the effects of adenosine, preventing the onset of drowsiness and maintaining alertness. 
• It also promotes the release of other transmitters such as noradrenaline, dopamine, and serotonin. The combination of which helps improve:

1. mood
2. vigilance
3. attention
4. reaction time
5. learning
6. convergent thinking
7. general cognitive function
8. physical performance

• Caffeine helps in suppressing feelings of fatigue by blocking the adenosine receptors. This facilitates a more rapid flow of thought and greater intellectual effort.
• Observational studies have found that regular and moderate coffee consumption is associated with up to 60% lower risk of Alzheimer's disease. Moreover, a 29% lower risk of Parkinson's disease was found in people who drank 3 cups of coffee per day.
• Many studies have linked caffeine with memory enhancement, stating that caffeine can help enhance short-term memory. Although not all findings support the association.

Negative effects:

• Psychiatrists have linked caffeine consumption with mental disorders. Acute psychiatric ward patients who displayed high levels of anxiety and had been diagnosed as psychotic were 'high users' of coffee.
• Moderate and high caffeine consumers showed poorer physical health and were more likely to be anxious and depressed.
• Psychiatrists considered coffee to be a harmful choice of beverage for schizophrenic and psychotic patients, as it can exacerbate symptoms.
• The American Psychiatric Association's Diagnostic and Statistical Manual compiled the symptoms of the diagnostic label 'caffeinism':

1. restlessness
2. nervousness
3. excitement
4. insomnia
5. flushed face
6. diuresis
7. gastrointestinal complaints

• Symptoms for individuals consuming 1 gram or more coffee per day included muscle twitching, periods of inexhaustibility, psychomotor agitation, and rambling flow of thought and speech.
• High caffeine users report more disturbed sleep, shorter sleep duration, larger sleep latencies, poorer quality of sleep, and daytime sleepiness. This leads to insufficient sleep and disrupted sleep patterns, giving rise to risks of academic problems and automobile accidents among adolescents.

Caffeine withdrawal

Regular coffee drinkers may develop dependency and tolerance. With regular consumption, the body becomes accustomed to the blocking of adenosine receptors and compensates by producing more adenosine receptors. When caffeine consumption is reduced, there is a sudden increase in adenosine activity, leading to withdrawal symptoms, such as:

1. fatigue
2. headache
3. irritability
4. difficulty concentrating
5. depressed mood
6. anxiety
7. nausea

The effects and tolerance of coffee vary from person to person. Usually, withdrawal symptoms begin 12-24 hours after the last intake, peaking at the later 24-48 hours, which may last for a week. Dealing with the withdrawal symptoms includes reducing coffee consumption gradually and not suddenly, staying hydrated, maintaining a healthy balanced diet, getting adequate rest, and exercising.

The bottom line

Coffee is an impactful beverage, and its consumption can help boost mood and productivity, however, only when there is a right balance. By understanding how it works, you can reap the right benefits. It is recommended to moderate coffee intake and consume only in the mornings and early afternoons to avoid sleep disruption. Food and Drug Administration(FDA) has suggested that a healthy adult should only consume up to 400 milligrams of coffee per day, which is about 4-5 cups a day. to boost. Pay attention to how your body reacts to coffee consumption and make adjustments to your intake accordingly.