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The Lesser-Known Pain-Relieving Properties of Caffeine

19 Sunday Mar 2023

Posted by in Caffeine, Diet, Nutrition, Pain Management, pain relief

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Pain is a common sensation experienced by many people, and it can range from mild discomfort to severe agony. Over-the-counter pain relievers like ibuprofen, acetaminophen, and aspirin are readily available and can be effective in treating mild to moderate pain. Heat and ice may also be applied to relive or reduce pain and so can soaking in magnesium or Epsom salts.

However, some individuals may experience chronic pain that requires additional relief and want to avoid taking prescribed pain meds. One potential option to consider is caffeine, a naturally occurring stimulant found in a variety of sources such as coffee, tea, energy drinks, and dark chocolate, which has been linked to reduce the risk of heart disease, stroke, and certain types of cancer. In addition to this and its well-known effects on one’s energy and endurance, caffeine also has surprising pain-relieving properties and may be a key staple to your pain management treatment plan.

I stumbled upon this discovery to caffeine as a pain reliever personally after finishing an ultra-marathon and continuing to eat one to two packets of Clif black cherry energy blok chews a day, which contains 50 milligrams of caffeine per 2.1-ounce packet. As a non-coffee and non-tea drinker, it was great boost for my morning runs and the perfect lift in the afternoons before an afternoon athletic activity. At the same time, I noticed my longstanding leg and back pain that I had leading up to that race had disappeared post-race and I didn’t know what to contribute as the reason. I had stopped physical therapy and not added any other pain relief treatment. It wasn’t until I stopped taking the energy bloks that the pain soon returned thereafter is when I made the dotted line connection and did some research.   

How Caffeine Relieves Pain

It turns out that caffeine has been shown in studies to have pain-relieving effects by blocking adenosine receptors in the brain. Who knew? Adenosine is a chemical that plays a role in promoting sleep and suppressing arousal, and it is also involved in the regulation of pain. When caffeine blocks adenosine receptors, it can reduce the perception of pain.

All of this was quite a surprise finding for me. As a person and athlete who has had my fair share of injuries that have caused pain over the years, my treating healthcare providers and physical therapists have only suggested pain prescriptions (which I always turned down), physical therapy (a hit-or-miss), and sometimes injections (also a hit-or-miss) but never suggested to add caffeinated foods to my daily diet. This, I had to discover on my own.

Caffeine can also enhance and boost the effects of other pain-relieving medications. A study published in The Journal of Pain found that combining caffeine with acetaminophen (the active ingredient in Tylenol) resulted in a more significant reduction in pain compared to acetaminophen alone.

“The involvement of caffeine in pain management has gotten minimal attention in the past, but it is getting more attention now,” wrote Sri Harsha Boppana, Michael Peterson, Austin Du, Simhachalam Kutikuppala, and Rodney Gabriel in the published Caffeine: What Is Its Role in Pain Medicine?, a medical article written with the purpose to clarify the role of caffeine as a pain reliever and to stimulate the interest of researchers like myself.

Safe Daily Intake of Caffeine

While caffeine has benefits like improved mental alertness, enhanced physical performance, reduced risk of certain diseases and pain relief, it is essential to consume caffeine in moderation. It is important to follow the recommended daily intake of caffeine based on your age, gender, and individual tolerance, which is usually specified on the packaging.

The Mayo Clinic suggests that most adults can safely consume up to 400 milligrams of caffeine per day, which is roughly the amount found in four 8-ounce cups of coffee. Studies have found 100 to 130 milligrams of caffeine added to drugs, such as ibuprofen or paracetamol, is a safe and effective dose. If you are consuming caffeinated beverages to alleviate pain, it is recommended to consult with your healthcare provider regarding appropriate dosage. Additionally, some individuals are sensitive to caffeine or have underlying medical conditions and may need to consume less. I, myself, can only tolerant about 100 to 125 milligrams of caffeine total a day.

Sources of Caffeine

Below is a list of beverages and foods containing varying amounts of caffeine. It’s worth noting that the amount of caffeine can vary widely between different brands and types of food and drinks, and can also depend on factors, such as the brewing method or preparation technique.

  • Coffee drinks: A typical cup of coffee contains around 95 milligrams of caffeine. The caffeine content in coffee can vary depending on the type of coffee bean, brewing method, and serving size. Specialty coffee drinks can contain significantly more caffeine due to added espresso shots or other sources of caffeine.

  • Teas: The caffeine content in tea can vary depending on the type of tea, the brewing method, and the steeping time. Black tea, which is made from fermented tea leaves, contains around 47 milligrams of caffeine per cup versus green tea, made from unfermented tea leaves, contains approximately 29 milligrams.

  • Sodas: Sodas, such as colas and other carbonated drinks, often contain caffeine as a flavoring agent and a stimulant. One of the most popular brands, Coca-Cola, offers regular and diet varieties that contain around 34mg and 46mg of caffeine per 12 ounces serving, respectively. Another well-known brand, Pepsi, offers similar caffeine levels in their regular and diet drinks, with around 38mg and 35mg of caffeine per 12 ounces serving, respectively.

  • Energy drinks and powders: Energy drinks can contain high levels of caffeine, with some brands containing up to 500 milligrams per can. There are many brands on the market, such as Red Bull, CELCIUS®, and Liquid I.V.®. After a bad reaction to Red Bull years ago, I personally stay away from energy drinks and powders.

  • Energy bars: Select energy bars can contain varying amounts of caffeine. Popular brands include Clif Bar Energy + Caffeine and KIND Energy bars have 50 milligrams of caffeine per serving and Better Than Coffee, French Roast and Julian Bakery Paleo Thin Protein Bar, Espresso, each contain 100 milligrams.

  • Energy liquid gels and gel blocks: Energy liquid gels and gel blocks, a popular choice among endurance athletes and runners, contain different amounts of caffeine. One popular brand, GU Energy, offers a “GU Energy Gel” that contains 20mg of caffeine per serving while CLIF offers a “Shot Energy Gel” that contains 50mg of caffeine per serving. Energy gel blocks by Honey Stinger contain around 32mg.

  • Chocolates: The amount of caffeine in dark chocolate varies depending on the type of chocolate and serving size. The darker the chocolate, the higher the caffeine content. Brands such as Lindt Excellence 85%  and Green & Black’s Organic 85% have 23 to 24mg of caffeine per serving. Other brands, such as Hershey’s Special Dark, contain around 20mg.

  • Ice creams, frozen yogurts and dairy drinks: Caffeine in ice creams, frozen yogurts and dairy drinks is more commonly just adding a flavoring agent like chocolate or coffee rather than for its stimulant properties. Brands include Oikos Pro Fuel (10 milligrams per 10 ounces) and Bang! (125 milligrams per scoop).

  • Chewing gum: Caffeine in chewing gums is a relatively new product on the market and is a convenient way to consume caffeine on the go. Caffeine amounts greatly vary in the caffeinated gum brands and includes Awaken gum (12 milligrams), Jolt gum (45 milligrams), and Military Energy Gum (100 milligrams).

The Dangers of Caffeine

There is also a flipside to consuming caffeine and it’s important to be aware of caffeine’s potential negative health consequences. Excessive caffeine consumption can have adverse effects on some people, such as restlessness, increased heart rate, and high blood pressure. It may also not be not suitable for those with certain medical conditions such as acid reflux or anxiety disorders who may need to limit their intake or avoid it altogether.

Caffeine can be addictive and disrupt sleep patterns, leading to chronic sleep deprivation like insomnia and additional health problems. When stopping, it can cause withdrawal symptoms such as headaches, fatigue, irritability, and difficulty concentrating. Excessive consumption can also have adverse effects on the cardiovascular system, cause dehydration, worsen psychiatric conditions, and lead to anxiety and panic attacks.

Certain sodas and energy drinks contain very high levels of caffeine and other stimulants, which may increase the risk of adverse effects, like rapid heart rate, high blood pressure, and anxiety. I had bad reactions to Diet Mountain Dew (90milligrams per 20 ounces), which gave me exploding headaches, and Red Bull (80 milligrams per 8.46 ounces), which gave me my first and only case of vertigo after developing a habit of drinking it daily. I stopped cold turkey both and never had the migraine-like headaches or vertigo ever again. (Side note, I immediately sought treatment for vertigo from an ENT specialist and was completely healed after receiving the Epley maneuver.)

Key Takeaways on Caffeine

Caffeine can have surprising pain-relieving benefits, but it is essential to consume it in moderation and to consider other factors, such as potential side effects and interactions with other medications or medical conditions.

If you choose to use caffeine to manage your pain, it is recommended that you first consult with your healthcare provider to determine the appropriate dosage and ensure that it does not interfere with any other medications you may be taking.

Below are five key takeaways to adding caffeine to your diet for pain management.

  1. First and foremost, consult with your GP before adding caffeine to your diet to determine if caffeine is ideal to help alleviate your pain.
  2. Determine which caffeinated food or beverages you will be consuming and if it will be in combination with any caffeinated medications.
  3. It’s crucial to always consume caffeine in moderation. Know your intake limits to caffeine, how much to digest, and how often.
  4. If needly, adjust the amount of your caffeine intake and frequency based on your reaction and results.
  5. If you having any adverse reactions to caffeine, contact your GP immediately before completely stopping as your GP may suggest tapering down your caffeine intake to reduce the possibility of withdraws side effects.

By understanding how caffeine works to relieve pain and being mindful of safe intake levels, you can use this popular stimulant to your advantage.

Be Fit. Be Strong. Be Well.
Adriana

How Fast is Too Fast for Weight Loss

17 Monday Feb 2014

Posted by in Diet, Health and Wellness, Metabolism, Muscles, Nutrition

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week94When The Biggest Loser contestant Rachel Frederickson won Season 15 of the television reality show, the public and the media went on a frenzy – her weight loss gone too far. During the taping of the show and the three months proceeding, the voice-over artist from Los Angeles dropped from 260 to an unrecognizable 105 pounds to claim the season’s crown and $250,000 cash prize. Her astonishing 155-pound weight lost, equivalent to 59.62% of her starting body weight, was achieved from daily six hours workouts and limiting her diet to 1,600 calories a day.

At 5’4” and 105 pounds, 24-year-old Rachel is now the exact same size of me. So of course, I will disagree with the self-claim body critics who will say she’s too thin and that she is anorexic. I like my size. And I think Rachel looks great! I believe it’s perhaps more about the shock of going from an unhealthy, obese body size to where she is today in the rapid speed of time to complete. In just under eight months. Wow! Now that is motivation and discipline. Or is it insanity and starvation?

To be fair, a swift weight loss can occur when a person of obese size stops eating poorly, frequently, and in overly amounts with little or no exercise in their day-to-day life and instead switches to eating wisely and healthy with the right foods in the right amounts and with an exercise program approved by their physician or personal trainer. The pounds can drop off. Easily 10 or more a week initially, depending on your starting size, and less as time passes. And of course, results are even quicker when you are on a national television show and have the constant support and guidance from a personal trainer and dietician.

So for those who aren’t cast on a weight lose show, what is a good rule of thumb to follow when it comes to losing weight? How much is too much and how much is too little? How much should you lose versus can lose?

There is no perfect answer to these questions since there are several baseline factors to consider. Starting weight. Goal weight. Metabolism. Genetics. Health conditions. Diet restrictions. Discipline. Exercise regimen. Support system. Lifestyle. Environment. And more.

However, if you want to lose weight and keep it off, your goal should be just one to two pounds a week. That’s all. It may not sound like a lot, but remain patient, dedicated, and consistent and you will see your hard work will pay off over time. Plus losing weight at a slow steady pace reduces the risk of unwanted side effects and increases the likelihood that you will be able to keep the weight off long term, like with The Biggest Loser Season 1 winner Ryan Benson, who started at 330, dropped to 208 and is now at 300 and Season 3 winner Erik Chopin, who began at 407, plummeted to 193 and is back up to 368.

Rapid weight loss is unhealthy and ineffective. It can cause dehydration, fatigue, dry skin and nails, hair loss, bloating, constipation, gallstones, iron and nutrient deficiencies, mineral loss, liver damage, heart disease, osteoporosis, and more. And if you are losing more than a couple of pounds a week, your body perceives it’s in starvation and will start burning muscle for needed fuel and energy. With less muscle mass, your metabolism automatically slows down and burns fewer calories.

As with any weight loss plan, consult with your primary physician first and request a complete physical before dieting. He or she can help you select a diet plan that is right for you and the correct amount of calories. Discuss an exercise program that is appropriate for your age, existing, fitness level, and goal. Finally, keep a dairy to help with your own personal weight loss journey. Track your daily food intakes and times along with the triggers that cause you to want to eat outside your meals and snacks. Document your exercise regimen, nightly hours of sleep, and your daily stress levels. Collectively, this will reveal your best recipe for your weight loss.

Be Fit. Be Strong. Be Well.
Adriana

15 Easy Diet Changes that Make a Big Difference

20 Monday Jan 2014

Posted by in Diet, Health and Wellness, Metabolism, Nutrition, Setting Goals

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week86Sometimes it’s the little things in life that counts and adds up to make a difference. Or another way to look at it, baby steps people! I’m referring to making small subtle changes to your daily diet to get you started to eating healthier. It’s how I started many years, and what I suggest to those who inquire how I reached my healthy eating levels of today.

Below are 15 simply changes you can do to your diet today that matter and will make a positive difference with your health and well-being.

#1. Eat within one hour of waking up in the mornings. While sleeping, your metabolism slows down, your body temp lowers, and your blood sugar level drops to conserve energy. To restart your engine and lower your risk for weight gain and obesity, eat a balance meal of lean proteins, complex carbs, and healthy fats within an hour of waking.

#2. Chew your food 30-50 times per mouthful. Chewing food thoroughly has several benefits, such as improving your digestion, eliminating bad breath, preventing excessive gas, and strengthening the immune system. It also takes up to 20 minutes for your brain to get the signal that your stomach is full. So between bites, place your utensil down and savor the moment.

#3. Avoid the whites: flour, sugar, salt, rice, potatoes and mayonnaise. Yes, don’t pass the salt, skip the sugar, and avoid white flour and mayonnaise. Yes, this means white pasta, white bread, and baked goodies made with white substances. All of these foods are absorbed quickly and cause a rapid spike in your blood sugar, which can result in weight gain plus is linked to an increased risk of diabetes and heart disease.

#4. Eat protein with every meal. Protein satisfies hunger and boosts metabolism. If you don’t eat enough, your body breakdowns and burns muscle to compensate which you want to avoid. For each meal, consume enough protein fitting the size of your palm; a total daily intake of ~46g for women and ~56g for men depending on your age, situation, and activity level.

#5. Stop eating processed food. Skip the convenience and forget the delish taste. Eating processed food is not worth you ingesting, doing more harm than good, loaded with preservatives, unnecessary carbohydrates, trans fats, extremely high levels of sodium, and often high fructose. Processed meats come full of synthetic chemicals, many of which are potentially carcinogenic. Need more be said?

#6. Pack your lunch. Not only will it save on your wallet, but your body will thank you. If you typically grab fast food or sit down at a restaurant with coworkers or clients, you are most likely eating more fat and calories than you need or realize. Instead, pack your lunch and know exactly what you are eating. It may take extra time in the mornings, but it’s well worth it in the long run.

#7. Don’t eat lunchmeat or hot dogs. Sorry ballpark hot dog fans, this is one treat to avoid. Any meat that is salted, cured, smoked, or preserved with nitrate is considered processed. This includes bacon and sausage. As mentioned in tip #5 above, they are full of synthetic chemicals and are possibly carcinogenic. They are also usually high in fats and salt, which means they are not heart-friendly, either.

#8. Carry and drink fresh H2O. Pass on the sodas and fruit drinks. Instead swig half your body water in water in ounces of water everyday. Not only is water is one of the best tools for weight loss, it flushes out toxins and waste products, reduces the risk of a heart attack and colon cancer in addition to keeping you hydrated, nourishes your skin, and facilitates your athletic activities among other numerous benefits.

#9. Pass on unhealthy trans fats. These are the bad guys, primarily found in foods containing margarine or vegetable shortening, such as fried foods, baked goods, packaged snacks, fast foods, full-fat cheeses, and lard. These man-made fats raise LDL cholesterol levels while lowering HDL cholesterol, increasing your risk of a heart attack, stroke, and possibly type two diabetes. Instead, choose foods with monounsaturated or polyunsaturated fats, including olive and canola oils, almonds and other nuts, seeds, avocados, and fatty fish, such as salmon.

#10. Eliminate red meat, now. Numerous studies year after year show a direct line with red meat consumption to diabetes, heart disease, cancer and other life-threatening conditions. This includes beef, pork, and lamb meats, which are all high in saturated fat and cholesterol. Most are filled with nitrates and have dangerous chemicals when cooked at high temps. Substitute your servings with fish and poultry.

#11. Eat every couple hours. Your body is like a clock. Eating every 2-3 hours will keep your metabolism high and your insulin levels stable, which in return keeps your energy up and your hunger under control. Going long periods without food can result in a breakdown and loss of muscle tissue, resulting in a slower metabolism, and a gorge out on your next meal.

#12. Pack a snack. Ever find yourself hungry when on the go? When this happens and you have nothing on hand, making a quick stop to grab a healthy snack can be challenging as you drive by fast food eateries or are tempted by the aroma of sweet treats when in a shopping mall. So before heading out, take along your favorite protein bar, a small bag of nuts, or grab an apple, pear, or banana to keep your metabolism going and ward off hunger.

#13. Eat fish 3 or more times per week or take a daily fish oil supplement. Protein packed, vitamin rich and low in saturated fat, fish is also great brain food. Most fish, such as salmon, tuna, and trout, contain omega-3 fatty acids, which keep arteries free of blockage, lower blood pressure, reduce inflammation, and aid in brain development and memory. The omega-3s will also decrease your risk of heart disease, stroke, arthritis, diabetes, and cancer.

#14. When your hunger stops, stop eating. No, you do not have to finish all the food on your plate and not after that feel so full you could burst feeling. Goodness knows that many restaurants today super-size their servings. Once your hunger is satisfied, it’s time to put down the fork and ask for a container to take the balance home.

#15. Don’t eat past 7:00 pm. A good rule of thumb to follow is to stop eating 3-4 hours before retiring to bed. After eating, it takes about 6-8 hours or more for food to pass through your stomach and small intestine, depending upon the type. Only a couple of hours after dinner, your body naturally begins preparing for sleep with a reduced metabolism and storage of fat recently consumed. The only calories you body needs are the basics to keep your heart beating, your lungs breathing, and your eyes moving in REM sleep overnight.

I can easily give you another 15 changes to make to your diet, but let’s start with these. Add in daily exercise to the above and you are off to a good starting plan you can follow and build on for the rest of your life.

Be Fit. Be Strong. Be Well.
Adriana

Is Your Body Beach Ready? Part I

31 Saturday Mar 2012

Posted by in Diet, Exercising, Setting Goals

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For most of the country, the winter this year was a very mild one, especially when compared to the past couple years. With little snow on the ground and the temperatures mild for most of the season, many were able to continue cycling and running outdoors while skiers, borders, and ice skaters had to search for places with enough snow and ice to make their sports happen.

With the winter months now behind us and spring in the process of blooming, it’s also time to take a look at our bodies to see if it’s ready to hit the beach in its fineness. Despite the lack of snow, many still had the internal instinct to eat more during the winter months. The shorten days of less daylight also decreased the energy for many, causing some to shorten or skip their workouts all together.

First up, get on the scale! What is your weight compared to the end of last summer? Have you gained a few extra pounds from the holiday treats or were you able to maintain your weight? Next, try on some of your summer outfits. How do they fit? If all is good, they don your favorite swimsuit. Any bulges? How is your middle looking? Arms? Shoulders? Butt? Any jiggle or wiggle? Is there room for improving, perhaps in your overall body tone and muscle definition?

Now, set your goals. Do you want to lose, gain or maintain? Have a favorite outfit you want to fit into again? Perhaps you want your abs defined a little more or your arms more muscular. Whatever it is, get a journal and write down where you are today and where you want to be in three months. Try to make your goals realistic and achievable.

Next, build your plan of action. Make it a winning combination of dieting and workouts. Be sure to include both weight lifting and cardio to help drop the pounds and tone up. Watch the starchy carbs and unnecessary foods with empty calories.

Need some suggestions? The next series of blogs string together a 12-week plan that, if followed properly, should put your body in better form through the combination of dieting and working out. Twelve weeks is a nice span of time to set your short term goals with enough planned time to notice a positive change. Also, check with your physician before starting if you have any injuries or illnesses.

So stay tune!  You may additionally want keep a workout journal to track your progress and keep you on goal.

Be Fit. Be Strong. Be Well.
Adriana

My Secrets to Aging Well – Part 1

14 Monday Feb 2011

Posted by in Abdominal Muscles, Anti-Aging, Cardio, Exercising, Fitness Classes, Health and Wellness, Running

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Yesterday was my birthday; I turned 40-something. I wasn’t ashamed to admit my age to those around me since I very easily look 10 years younger. Whenever I tell my age, all respond, “Noooo! Really?” in total disbelief, which of course puts a grin on my face as it would anyone hearing those words.

In celebration of my special day, I took myself shopping to some of my favorite clothing stores. I easily slipped into my standard XS or size 0. While changing in the dressing room, I smiled to myself and felt very blessed as my body still looks only 25 with its firmness and sleekness.

At 5’4″, I weigh 100-105 pounds. I am very tone and still very solid with just the right amount of muscle definition; not to the point I look like a body builder, but to the point one can tell I go to the gym regularly. No belly fat. No saddle bags. No double chin.

My facial skin shows no wrinkles, only a hairline which no one else notices but me. My Italian olive skin keeps a year round slight tan while my dark chocolate brown hair falls past my sculpted shoulders. And to top off my younger-than-my-age look, I dress the latest fashions and keep my hair cut to current trends.

So how do I do it? Besides dressing the part, how do I stay so young and fit looking? What are some of my secrets that have defied the aging process? What is my regimen like to achieve such lasting results?

Well, there’s a lot that goes into it how I have evolved to where I am today. All has been a way of life for me from the very beginning, with my parents’ own healthy ways, and have continued to develop throughout my life. I fell in love with sports and fitness at a very young age, so working out is like playing to me. I have never smoked, rarely drink alcohol and always pay attention to health in the news. I also maintain a balanced lifestyle of work, family and fun with as little stress as possible.

My Schedule. I am Type A and have an enormously high energy and endurance levels as anyone close to me can vouch. I am ambitious, driven and determined; the Energizer Bunny without any given caffeine. Here’s a quick rundown of what I do weekly to stay fit. I run six days, lift three to four, abs six to seven days, yoga one to three times a week, Pilates three times, cycling once, swimming one to three times, and finally boot camp and lift-it classes once a week each. Yes, that’s all in one week. Yes, I do have a full-time job and thensome. Maintaining my workout regimen is a priority for me. I love doing it and I love the payoffs.

 

Running. This is my number one, must do workout activity. If I just have 30 minutes to workout, this is how I will spend it. Depending on my availability and if I’m on a treadmill versus outside, I run 4-5 miles a day, six days a week. If I am training for an event like I am now, then one of the days I will reserve for a long run and run a higher mileage based on my planned out schedule. I prefer to run outside as I enjoy the fresh air and scenery and like the end results I see on my body better. I do believe running outdoors versus on a treadmill are two different types of running (like swimming in a pool versus the ocean) and exert certain leg muscles differently.

 

Abs. I love working my abs and do so almost daily. I start out with a warm up, 100 crunches on a fitness ball followed by 25 sit-sups with a six pound medicine ball, twisting my torso side-to-side when I’m in the almost upright position. Next, 300 straight on crunches with my legs at three varying angles to catch the three areas of my abs. Then 200 crunches on the ground with my lower torso turned 90 degrees left, then another 200 twisted right. This is followed by 300 sit-ups with bent knees and hands behind my head. In between each 100, I do 25 reps of hand reaches. I wrap up with three sets of toe-to-toe beats while still on my back, then I flip over for planks. Remember, good form is very key and pulling your belly button to your spine at all times is a must or else you will build out.

 

Check back next week when I continue to share how I stay fit and young looking. I’ll discuss what I do for weight training, fitness classes, swimming, cycling, diet, skincare and sleep.

Be Fit. Be Strong. Be Well.
Adriana