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Business Standard
2 days ago
- Health
- Business Standard
Love coffee? Here's when too much caffeine starts hurting your health
For most office-goers, coffee is the holy grail that powers them through deadlines and endless meetings. But is your caffeine fix secretly sabotaging your health? Business Standard spoke to Charu Dua, chief dietician and head of clinical nutrition at Amrita Institute of Medical Sciences and former chief clinical nutritionist at Max Super Speciality Hospital, Patparganj, to understand how that extra cup (or three) might be doing more harm than good, and what you can sip instead. How common is excessive caffeine intake among office workers? While many turn to coffee for an energy boost, over-relying on caffeine is worryingly common in high-stress workplaces. Dua highlights some tell-tale signs: Withdrawal symptoms: Headaches, irritability, and fatigue when you skip caffeine 'If you're using coffee to mask poor sleep or chronic stress, it's a red flag,' she points out. What are the health risks of too much caffeine? The effects of too much caffeine go far beyond a racing heart or a jittery feeling. According to Dua, short-term impacts include: Increased heart rate and palpitations Anxiety and jitteriness Digestive disturbances Long-term effects can be even more serious: Dependence, leading to withdrawal headaches and fatigue Increased risk of anxiety and depression Sleep disruption, which then feeds into a vicious cycle of caffeine dependence 'Excessive caffeine can significantly disrupt your mental and physical health if not moderated,' warns Dua. How caffeine harms productivity, sleep, and mental health Initially, caffeine can enhance focus and alertness, especially if you're sleep-deprived. But Dua cautions, 'Regular high intake can backfire, affecting your ability to sleep well, which in turn reduces productivity and mental clarity.' Caffeine late in the day can cause insomnia and poor sleep quality, and for sensitive individuals, it can even worsen anxiety and depression. Who should limit or avoid caffeine? Dua points out that caffeine can be particularly problematic for: Best healthy coffee alternatives for office-goers Looking for ways to stay energised without the caffeine crash? Dua recommends: 'These drinks offer alertness without the jitteriness of coffee,' she adds. How to quit caffeine without facing withdrawal symptoms Quitting caffeine cold turkey is tough. Dua suggests a gentle taper: Maintain a balanced diet to naturally boost energy levels 'Gradual reduction and mindfulness can make the process easier and sustainable,' she assures. Health benefits of coffee: Why moderation matters Absolutely, in moderation! Dua shares that regular coffee consumption may actually reduce the risk of certain chronic diseases: Liver conditions: Lower risk of cirrhosis and liver cancer Hypertension: Moderate intake can help reduce blood pressure risk Type 2 diabetes: Coffee drinkers show a lower risk profile Parkinson's disease: Higher caffeine intake is linked with lower risk But, and this is important, moderation is the golden rule. 'Mindfulness about how much and when you consume coffee is essential,' says Dua. Coffee can be a wonderful pick-me-up, but guzzling cup after cup may quietly harm your health. According to experts, staying mindful of your caffeine habits, listening to your body, and embracing healthier alternatives can make all the difference in how you feel, both at your desk and beyond.
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Business Standard
23-04-2025
- Health
- Business Standard
India's oil intake has tripled-how much is too much for your health?
India's per capita oil intake has jumped to 23.5 kg a year-nearly twice the ICMR's limit-raising health concerns over obesity, heart disease, and diabetes New Delhi India's edible oil consumption has tripled in the past 20 years, rising from 8.2 kg per capita in 2001 to 23.5 kg today, according to a recent report. This is nearly double the upper limit recommended by the Indian Council of Medical Research (ICMR). While fats are essential, health experts warn that uncontrolled oil intake—especially from refined and processed sources—is quietly fuelling a national health crisis. 'We often forget that oil, though essential, is extremely calorie-dense. Just one tablespoon adds over 100 calories. It's not only about what oil we use, but also how much we consume without realising,' says Dr Charu Dua, Chief Dietician and Head of Clinical Nutrition at Amrita Institute of Medical Sciences and former Chief Clinical Nutritionist at Max Super Speciality Hospital, Patparganj. How much cooking oil is too much per day? According to the World Health Organization (WHO), total fat should account for only 15–30 per cent of daily caloric intake, with unsaturated fats forming the bulk. For an average 2,000-calorie diet, this means no more than 30 grams of total fat per day, including oils. The ICMR's guidelines advise: 20–50 grams of visible fats per day, depending on activity levels 27–30 grams per day for an average adult with a 2,000 kcal requirement 'Most urban diets far exceed this. The oil in curries, fried snacks, or even restaurant food adds up quickly. What we forget to count is the invisible oil—in biscuits, snacks, and packaged food,' Dr Dua points out. Which cooking oils are best for health in India? When it comes to choosing the right cooking oil, variety and moderation are key. According to Dr Dua, these are: Healthier oils to include: Mustard oil – Rich in omega-3s and monounsaturated fats, heart-friendly Groundnut (peanut) oil – High in MUFAs, ideal for Indian cooking Olive oil – Anti-inflammatory, great for salads and light cooking Sesame oil – A balance of MUFAs and PUFAs, suitable for stir-frying Rice bran oil – Contains oryzanol, which helps reduce cholesterol Flaxseed oil – High in omega-3s, best for cold preparations Oils to limit or avoid: Refined oils (e.g. refined sunflower, soybean) – Stripped of nutrients Palm oil, coconut oil – High in saturated fats Partially hydrogenated oils – Major source of trans fats, harmful for heart health 'Cold-pressed oils are always a better choice. They retain antioxidants and beneficial compounds lost in the refining process,' Dr Dua advises. Health risks of excess oil in your diet According to Dr Dua, excess oil intake doesn't just add calories—it directly affects long-term health. Key risks include: Cardiovascular diseases – Saturated and trans fats raise LDL (bad cholesterol) Obesity and diabetes – Excess calories from oil contribute to weight gain and insulin resistance Cancer risk – High intake of unhealthy fats linked to breast, colon, and prostate cancers Inflammation – Overconsumption of omega-6 oils may promote chronic inflammation 'Most people track their rotis and rice but not the 2–3 extra tablespoons of oil in everyday cooking. That's where the problem begins,' she notes. How to use cooking oil safely: Portion control and smart swaps Instead of cutting out oil entirely, focus on: Quantity control – 3–4 teaspoons (15–20 ml) of oil per day is sufficient for a sedentary adult Label check – Look for oils with MUFA/PUFA; avoid hydrogenated or refined oils in excess Smart cooking – Prefer boiling, steaming, grilling over deep-frying Oil rotation – Mix oils (e.g. mustard and groundnut) to get a balance of fatty acids Is reusing cooking oil dangerous? Yes—here's why Reheating or reusing oil—especially after deep frying—creates toxic compounds like acrolein and aldehydes, which can damage organs over time. How to calculate daily oil intake for your family Dr Dua recommends a simple formula: 'Track your household's monthly oil usage. Divide it by the number of members. Ideally, each person shouldn't exceed 500 ml per month—that's roughly 3–4 teaspoons per day.'
