Wednesday, June 10, 2020

The downside of energy drinks

How often do you reach for an energy drink to increase alertness? While energy drinks help during tasks that require focus, regular consumption of energy drinks pose health risks and sudden death in some individuals. When we choose energy drinks as a substitute for sleep, we injure our bodies and can develop long-term health problems. Research and company product analysis reveals the average teen and young adult consumes two to three 16-ounce to 24-ounce servings daily.

While parents recoil at the thought of young teens having coffee with breakfast, permitting energy drinks causes excess caffeine consumption and leads to a host of additional health issues. It is important to understand that the instant alertness from an energy drink comes from excess amounts of caffeine and sugar. An eight-ounce cup of coffee contains 100 milligrams of caffeine, as does eight ounces of the average energy drink. However, the average size for an energy drink is 16 to 24 ounces, containing 200 to 300 milligrams of caffeine per can.

When the caffeine content in the energy drink is combined with sugar, (an average of 15 teaspoons, or one-third cup, per 16 ounce serving), trace B vitamins, and carnitine (an amino acid purportedly pumps up endurance and promotes fat burning. Most people only need extra carnitine if deficient (which is rare) and more than 3 grams a day can lead to stomach upset and possibly seizures. The combination of ingredients in energy drinks can lead to high blood pressure, depression, and cardiac arrhythmia. As of 2014, 34 cases of deaths and 56 serious health events linked directly to energy drink consumption have been reported by the Food and Drug Administration. This may seem like a small number, but consider the unreported cases of high blood pressure complications, anxiety, cardio arrhythmia, and depression that have roots in over consumptions of energy drinks.

For a review of popular energy drinks by Consumer Reports click here.

High blood pressure affects the ability of the arteries to open and close. When your blood pressure rises, the muscles in the artery wall respond by pushing back harder. This enlarges the arterial muscles and makes the artery walls thicker. Thicker arteries decrease the amount of blood that can pass through the arteries.  Over time, high blood pressure leads to heart failure, kidney failure, stroke, dementia and more. For a full list click here. 

Depression associated with energy drink consumption is caused by a rise in the brain chemical norepinephrine. As the nerepinephrine increases, there are enhanced negative feelings, feelings of distrust, and increasing the desire to fight or flee from unpleasant situations. In addition, anxiety increases. “In previous research, we found that energy drink consumption increased blood pressure in healthy young adults,” explained first author and Mayo Clinic cardiology fellow Anna Svatikova. “We now show that the increases in blood pressure are accompanied by increases in norepinephrine, a stress hormone chemical, and this could predispose an increased risk of cardiac events — even in healthy people.”

Heart rhythm problems (heart arrhythmias) occur when the electrical impulses that coordinates your heartbeats do not work properly, causing your heart to beat too fast, too slow or irregularly. The excess caffeine and sugar in the energy drinks contribute to abnormal heart rhythm.

Ask yourself if the energy drink is really worth the risk. There are so many healthier ways to increase and sustain your energy. Practice getting 7-8 hours sleep each night, improve your diet my including lean protein and smart carbs like almonds, cheese and Greek yogurt. While working, at home or on the job, take a short walk (5-10 minutes) about every hour and a half. Take naps when you can (there is nothing like a 20 minutes power nap.

Get creative, get more energy and improve your overall health by ditching the instant energy and focusing on renewable, sustainable energy.

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