Should Seniors Cut Back on Ca... Health Article

You've savored that morning cup of coffee for decades, but now you're wondering about the caffeine.

Researchers say "moderate" caffeine intake doesn't pose a significant health risk, even for people 65 and older. But the experts are talking about people who don't have a special health problem, such as heart disease or high blood pressure. And "moderate" means 300 mg a day, and up to 600mg a day is probably safe.

Many seniors also are more sensitive to substances like caffeine, says Roland R. Griffiths, Ph.D., professor of behavioral biology and neuroscience at Johns Hopkins School of Medicine. "I think it's important for adults to realize that caffeine is a drug," he says. "Of course, it's a widely accepted drug. But the fact remains that it can have a major impact on already existing health problems, such as heart or kidney disease."

Caffeine is a mild stimulant that briefly elevates blood pressure and speeds up the heart rate. It stimulates the kidneys, increasing urination. That means senior citizens with heart disease or hypertension should avoid it. Caffeine also affects the central nervous system and the gastrointestinal tract.

Your sensitivity to caffeine depends on how much you drink, how often you drink it, your weight, physical condition and other factors.

Experts say you should avoid the drug entirely if:

• You're struggling with anxiety or insomnia.

• You have a cardiac disorder, such as arrhythmia, palpitations or tachycardia.

• You suffer gastrointestinal disorders, including reflux esophagitis and ulcers.

Use these rankings from the American Dietetic Association to estimate daily caffeine consumption. Most experts set an upper limit of 300 mg. Drugs are listed in milligrams per dose.

Foods That Contain Caffeine

Drip coffee, 12 oz., 260 mg

Drip coffee, 7 oz., 150 mg

Espresso, 2 oz., 100 mg

Instant coffee, 7 oz., 85 mg

Iced tea, 12 oz., 70 mg

Brewed tea, 7 oz., 50 mg

Diet cola, 12 oz., 47 mg

Regular cola, 12 oz., 45 mg

Chocolate bar, 1 oz., or 8 oz. carton of chocolate milk 5 mg

Drugs That Contain Caffeine

Alertness medications, such as NoDoz and Vivarin

Appetite suppressants such as Dexatrim

Analgesics/pain relievers, such as Anacin, Excedrin, BC Powder

Cold/allergy remedies, such as BC Cold Powder and Dristan

Tips for cutting back

If you're cutting caffeine, try these strategies to reduce the risk of unpleasant withdrawal symptoms such as headaches, sluggishness and irritability:

• Cut back at the rate of about one-half cup per day.

• Mix regular coffee with "decaf" in the same brew.

• Use a smaller coffee cup.

• Get lots of sleep and exercise while your body adjusts to less caffeine.