Caffeine OK, in moderation

People have enjoyed caffeinated beverages since ancient times.

A mild central nervous system stimulant, caffeine provides the safe kick some people need to get started. It can help fight fatigue, boost physical endurance and enhance mental abilities and mood.

Drinking a cup of coffee or tea before exercising may help in weight loss, because it speeds up your metabolism. In addition, caffeine helps to free stored body fat so it can be burned for energy.

The keys to caffeine intake are moderation and common sense. Most healthy adults can enjoy 200 to 300 mg of caffeine daily without any health problems. This is equal to two or three cups of coffee or up to 60 ounces of caffeinated cola.

No scientific evidence has linked caffeine to developing any of the following health risks: cancer (any type), cardiovascular disease, ulcers, inflammatory bowel disease, fibrocystic breast disease (benign fibrous lumps), birth defects, infertility or osteoporosis (bone loss).

Diuretic: Caffeine has a diuretic effect on the body, increasing water loss through urination. However, the water consumed in a cup of coffee, a glass of tea or soft drink balances out the diuretic effects.

Blood pressure/heart beat: Caffeine can make the heart beat faster and is a possible contributor to an irregular heartbeat. Caffeine does not cause or worsen heart disease. It does not cause high blood pressure. After caffeine intake, some sensitive individuals can experience a temporary rise in blood pressure equal to climbing a flight of stairs. This increase only lasts for a few hours. If you have high blood pressure, ask your doctor about caffeine consumption.

Blood cholesterol: There is no scientific evidence that caffeine changes blood cholesterol levels. However, always brew coffee through a paper filter. People in other countries who drink boiled, unfiltered coffee do experience a rise in blood cholesterol levels.

Pregnancy/breastfeeding: Moderate caffeine consumption does not reduce fertility in women, and it does not have adverse effects on pregnancy or outcome. Pregnant women should limit caffeine intake to the equivalent of one to two cups of coffee daily. When breastfeeding, women should limit coffee consumption to less than three cups per day. Drinking more than three cups per day can lead to increased wakefulness and poor feeding for the baby.