Caffeine - a psychoactive stimulant, which is part of coffee, tea, sweet and energy drinks and, in smaller quantities, chocolate, according to the Internet edition for girls and women from 14 to 35 years Pannochka. Net And although we have long and recklessly been in love with these products, recently they are framed by a foggy noise of disapproval: can caffeine be useful or harmful for health? Learn more about the beneficial and harmful properties of caffeine and find unexpected answers to your questions.

The effect of caffeine on the body:.

* Hormones: The effect of caffeine on the body is felt for several minutes afterwards and persists for many hours - an average of four to six hours. Once in the body, caffeine has a great effect on the following hormones:.

* Adenosine: caffeine can interfere with the absorption of adenosine, which calms the body, which initially contributes to increased attention, however, after which it can cause sleep disturbances and insomnia.

* Adrenaline: together with caffeine in the body gets adrenaline, which provides a short burst of energy, which after a while is replaced by a decline in strength and apathy. If, in order to reduce this effect, you increase the dose of caffeine, eventually you spend the day in an excited state, and at night you can not calm down and fall asleep.

* Cortisol: Caffeine increases the level of cortisol ("stress hormone") in the body, which can stimulate the development of a number of undesirable consequences: from weight gain and bad mood to heart disease and diabetes.

* Dopamine: caffeine increases the level of dopamine in the body, t. Has an effect comparable to that of amphetamines, after which a short-lived sense of euphoria appears, which is quickly replaced by apathy or depression. Dramatic changes in the level of dopamine have all the chances to lead to the formation of physical dependence.

The changes that cause caffeine in our physiology can have both positive and negative consequences:.

* Sleep: Caffeine can affect sleep, reducing drowsiness and thereby cutting the sleep clock. Hence, for an important recovery organism there is less time, which affects the readiness for the next day and the state of health in general.

Surprisingly, caffeine does not have a big impact on the sleep stage, like other stimulants, so it's better to consume caffeine than energy drinks and other stimulants when you need to drive off sleep.

* Authority: Many experts believe that increasing the level of cortisol increases the craving for fat and carbohydrates, which leads to the formation of fatty deposits (abdominal fat fraught with considerable health risk than other types of fat deposits). In addition, an increase in the level of cortisol increases the craving for Products with a high content of caffeine - a dead end is formed, from which it is not easy to escape.

Quite good news is that caffeine can speed up the metabolism. In addition, it increases the efficiency of fat splitting by about 30% if you consume it before exercise (but in order to evaluate this useful property of caffeine you need to exercise) In addition, caffeine maintains high blood sugar, which reduces the feeling Starvation.

* Fitness: In the event that caffeine temporarily increases the level of cortisol and other hormones, then after the disappearance of this effect, you feel a decline of strength, fatigue and even depression. This can make fitness difficult.

Longevity effect: scientists have discovered that caffeine in moderate amounts increases physical endurance and efficiency of training. This, combined with the effect of fat burning during exercise, can really improve the fitness and will allow you to get fit faster if you consume caffeine at the right time.

Caffeine and stress.

Since caffeine and stress have all the chances to increase the level of cortisol, consuming large amounts of caffeine (or stress) can lead to negative health effects associated with long-term increase in cortisol levels. When consuming a large amount of caffeine, we feel a rush of energy, sharply improves the mood, drowsiness disappears, but with all this there is a desire to increase the dose, in order to pour this pleasant feeling that only leads to increased stress. However, the consumption of caffeine in a not very large and moderate amount almost has no negative consequences, raises the mood and provides an inflow of strength.

Caffeine: "for" and "against" Taking into account the likely negative and flattering health consequences, caffeine can become a friend for us, if, of course, not to abuse its "friendship" Here is what should be remembered about caffeine:.

* Do not consume caffeine in large quantities. In connection with the health hazard (cm. Above) and the likelihood of forming a physical dependence, the consumption of caffeine is recommended to be limited to 2 cups of coffee per day (symptoms during abstinence: cravings, headaches, fatigue and muscle pain).

* Do not consume caffeine after 2 pm.

A healthy lasting sleep is very important for the normal functioning of the body, and caffeine can remain in oragnism for 8 hours or longer, therefore it is recommended to refuse or to limit caffeine consumption in the second half of the day, in order not to avoid sleep disorders.

* Combine caffeine with fitness. Caffeine is better assimilated before exercise by fitness - it improves the effectiveness of training, and the positive effect of playing sports can help increase the stress-resistance of the body and gives a cheerful all-day health. Sumy. Ua.