Caffeine and Aging: a Closer Look into the Benefits and Risks
When most people think of caffeine, they picture coffee, restlessness, and many sleepless nights. For older adults, however, having caffeine can offer more health benefits than just a quick extra boost of energy. While having too much caffeine can come with some negative side effects, growing research showcases it can help aid in cognitive health, reduce inflammation, and improve physical performance.
So what is caffeine, exactly?
Caffeine is a naturally occurring compound called a trimethlxanthine, a stimulant that effects the central nervous system. It is found in a variety of plants and can be produced synthetically. Caffeine is in a lot of common food and beverages such as coffee, tea, energy drinks, and some protein drinks. It also is found in products derived from cacao beans (chocolate), kola nuts, yerba mate, and gaurana berries.
Caffeine helps increase levels of neurotransmitters such as dopamine and norepinephrine. Because of its stimulant capabilities, it is considered a drug, which can have both benefits and risks.
How can caffeine help the aging process?
- Assist in reducing chronic inflammation
A study in the journal Nature Medicine found that older adults who consumed caffeine regularly had lower levels of inflammation. This correlation suggests that caffeine may help the body stay at a healthier level of inflammation.
- Improve alertness and the ability to focus
Those neurotransmitters mentioned above are linked to attention, alertness, and focus. Caffeine also helps block adenosine, a neurotransmitter that makes influences feelings of fatigue.
- Boost physical performance
Caffeine stimulates the central nervous system with neurotransmitters, helping enhance functional performance and manual dexterity.
- Elevate mood and positive feelings
As mood disorders like depression and anxiety can become more prevalent as we age, caffeine can create a short-term mood lift and a greater sense of motivation to accomplish tasks.
What are the negative effects of caffeine in older individuals?
- Disruption in sleep patterns
As we age our body’s metabolism changes, metabolizing caffeine a lot slower than we once were able to. Even consuming small amounts in the afternoon/evening could interfere with the ability to fall asleep, reducing the quality of sleep and energy levels during the daytime.
- Increased anxiety
Since caffeine stimulates the nervous system, it can often lead to restlessness or even panic-like symptoms in certain individuals.
- Digestive issues
Over time, our digestive tract can become more sensitive to food and drinks we ingest. Caffeine can irritate the stomach lining, increasing acid production, which can trigger heartburn or acid reflux.
- Increased risk of high blood pressure and heart palpitationsWhen consuming caffeine, blood pressure can temporarily increase as well as heart rate. In turn, this can increase the risk of complications with cardiovascular issues.
- Risk of overconsumption of caffeine
The recommended limit is 200 mg per day for older adults. 400 mg per day is the maximum limit that is safe, including all caffeine consumed–even in chocolate!
Consuming more than the recommended amount can increase risk of symptoms such as dizziness, headaches, tremors, or in extreme cases neurological damage and cardiac issues.
Overall, caffeine intake can play an important role in health, whether through its benefits or its risks. It is important to take it in moderation, and check on your health and wellbeing to make sure it is helping – and not harming.
In addition, in the Assisted Living department here at Kavod Senior Life, residents are free to enjoy caffeine as part of our meals or on their own in their apartments, on outings or with their families and friends. Our Care Managers and Wellness Coordinators do keep an eye on resident medications and any possible negative effects of caffeine consumption. They do this to ensure residents are not putting themselves at risk of any negative effects while still enjoying items like coffee, tea and – of course – chocolate.
Check out more information on Assisted Living, https://www.kavodseniorlife.org/assisted-living/, our amenities https://www.kavodseniorlife.org/amenities/, and more!
Sources:
Caffeine: What It Is, Benefits and Side Effects
Is Coffee Bad? How Caffeine Might Slow Down Aging | TIME
Caffeine: How much is too much? – Mayo Clinic
The Effects of Caffeine on Different Age Groups | Healthfully
9 Reasons Why (the Right Amount of) Coffee Is Good for You | Johns Hopkins Medicine
How Caffeine Affects Digestive Health
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