Watch Out for these

by Guest 5th June 2010, 8:01 pm

What happens when … you overdo it on caffeine

Minutes after you slug back a jumbo java, the caffeine begins to take effect. When you get more than about 250 milligrams (the equivalent of about three 8-ounce cups of coffee) in a couple of hours, your body pumps out stress hormones like epinephrine and cortisol, which increase heart rate, tense muscles and push blood pressure higher. Yes, the surge makes your brain more alert, but if you overdo it, you’re apt to experience a crash later.

How to help your body: To get the most out of your caffeine buzz, have small amounts throughout the day, and keep your total to around 400 milligrams. Just don’t sip it after 3:00 P.M. or it’ll disrupt your sleep.

What happens when … you go for a jog

You may have heard a recent report that exercise does not help you lose weight. It’s a juicy story that makes the rounds every couple of years, but I’m here to tell you: Cardio exercise like jogging, biking, running or fast walking will help you lose weight. I’ve seen it in the research, I’ve seen it in my patients—and I’ve seen it in myself! Aside from all that, it’s good for your entire body and mind. Lace up your sneakers and head out for a jog: Right away, more blood flows to your muscles, and they start working more efficiently. As you continue to work out, you’ll strengthen the muscle fibers in your heart, too. Then the feel-good endorphins you always hear about begin flowing, putting you in a more positive, happy mood. When all this happens regularly, your risk for heart problems and cancer drops. Bonus: Your metabolism will stay high for a few hours after—so you’ll be burning more caloriesjust soaping up in the shower.

How to help your body: Quite simply, exercise is the most powerful drug I’ve ever seen. Get your fix three times a week at least.

What happens when … you’re stressed

Let’s say your boss calls you into her office and says she has bad news. Wham! Your body’s stress response kicks in and the hormones cortisol and epinephrine flow, making your mind hyperalert and speeding up breathing and blood pressure—all to get you ready to either flee the scene or fight whatever danger you’re facing. Once your brain senses that things are OK and you’re not going to be swallowed by a bear—or, in this case, canned—things return to normal. In small doses, this isn’t a terrible thing, but when acute stresses become chronic—say, you’re forced to work late every day for weeks or you’re going through a divorce—cortisol levels get stuck on high, and your body, heart and mind never fully relax. That kind of chronic stress increases your risk of heart disease, depresses your immune system (and mood) and causes headaches, back pain, breakouts, even weight gain. I can look at a woman’s belly and know how hectic her life is—cortisol overload causes your body to lay down fat, particularly around your middle.

How to help your body: Want a double-whammy cure? Exercise. You’ll burn off fat and reduce the stress overload that leads to belly pooch. Even just a 10-minute brisk walk can make a difference.