Information Wellness Blog

Energy drinks contain high concentrations of sugar, caffeine and other potentially hazardous ingredients that are detrimental to children and adolescents’ health. Energy drinks have been linked with cardiovascular, neurological and gastrointestinal complications.

Caffeine does not neutralize alcohol, leading people who combine these substances more likely to engage in risky behavior such as unprotected sexual encounters and drinking-and-driving incidents that could lead to injuries or deaths due to their combined effect.

1. Caffeine

Caffeine is a drug that stimulates (increases activity of) the brain and nervous system, found naturally in coffee, tea, soft drinks and chocolate as well as in some dietary supplements. Caffeine shouldn’t cause harm in small doses for healthy adults; however, too much caffeine may make you feel jittery and cause difficulties sleeping, heart palpitations, anxiety disorders and gastrointestinal upset; excessive caffeine use could even interact with certain medications and be harmful for children, teens or those taking birth control pills or having heart conditions or pregnant.

The Food and Drug Administration has recommended that most adults consume 400 milligrams daily — the equivalent to four cups of coffee — while children and adolescents should limit themselves to 400 milligrams, the amount found in two cups of coffee. Caffeine may become addictive over time and could pose potential health hazards when combined with substances like sugary food, tobacco or alcohol consumption.

Energy drinks usually contain some form of caffeine. This ingredient may also be combined with ginseng extract, taurine, B vitamins (B3, B6 and B12), glucuronolactone (a glucose metabolite), herbal stimulants like kola nut, guarana, theobromine or yohimbine that may promote performance enhancement – though their scientific basis remains unknown and could subject athletes subject to anti-doping rules to inadvertent positive doping tests (25)

Caffeine can quickly absorb from the digestive tract into the bloodstream within one hour of ingestion, leading to temporary increases in both systolic and diastolic blood pressure, heart rate, muscle glucose release, as well as central nervous system stimulation by blocking adenosine receptors and increasing dopamine release more readily.

2. Taurine

Taurine is an essential amino acid found naturally within your body, particularly the brain and heart, where it helps boost energy and enhance mental and physical performance. You’ll often find this ingredient found in protein-rich foods such as meat or seafood and energy drinks.

Taurine has yet to be studied on humans, so we don’t know whether its safe at doses found in energy drinks. However, studies with mice indicated no adverse side effects when given high doses of taurine; furthermore, as it’s water soluble it doesn’t remain in your system for too long.

Before drinking energy drinks that contain taurine, always consult your healthcare provider first. Taurine supplements could interfere with how well medications such as antidepressants, some antiseizure medications and blood thinners work; it should therefore be avoided to protect overall health.

Taurine may increase the risk of Parkinson’s disease. Although its mechanism remains unknown, taurine could reduce effectiveness of drugs that treat symptoms by altering proteins involved with mitochondrial function.

Taurine may help some individuals with metabolic syndrome (excess belly fat, high blood pressure, elevated cholesterol or triglyceride levels), though more research needs to be conducted in this area. If you already take medication for one of these conditions, check with your physician first before supplementing with taurine as they might recommend an easier and caffeine-free option instead.

3. B vitamins

B vitamins play an essential role in several essential cellular processes, including energy production, methyl donor generation, neurotransmitter synthesis and immune function. They serve as coenzymes in various cell reactions; their lack may even result in serious diseases.

Energy drinks have been linked with numerous adverse health outcomes, such as gastrointestinal disturbances, dehydration, nervousness and tachycardia; in addition to possible rhabdomyolysis, acute kidney injury seizures or arrhythmias – and have even been implicated as causes of death in some instances.

As well as caffeine, taurine and sugar, energy drinks also contain vitamin B3 (niacin), which has been shown to cause liver toxicity at pharmaceutical doses. Niacin’s effects include flushing and liver failure if taken at inappropriate levels.

Vitamin B6 is another widely found ingredient in energy drinks. Vitamin B6 plays an essential role in over 100 enzyme reactions that metabolize food into energy, as well as being involved in immune function, brain development, hormone regulation and treating premenstrual syndrome.

A case report presents the story of a patient who developed hypercobalaminemia – marked by elevated plasma vitamin B6 levels – after regularly drinking two to three energy drinks each day, following biliopancreatic diversion and subsequent energy drink consumption. As the authors state, this evaluation should include routine plasma vitamin B6 monitoring as well as critical review of any supplement use to avoid unexpected hypercobalaminemia.

4. Electrolytes

Electrolytes are minerals that contain a small electrical charge (positive or negative) when they dissolve in liquids like water, blood or body tissues. Your body uses electrolytes to regulate nerve and muscle function, regulate sweat flow and acidity and pressure balance as well as rebuild damaged tissue. After intense physical exertion, prolonged vomiting or diarrhea or illness that leads to dehydration you should replace lost electrolytes; commercial solutions (oral rehydration solution, Suero Oral or Pedialyte are good examples), however the best source of electrolytes comes from your food itself!

Electrolytes can be easily understood by considering salt water’s ability to conduct electricity. Each individual atom of sodium has a positive charge while chlorine’s negative charge creates separate positive and negative ions within the liquid that move freely between different regions.

Electrolytes lost through sweat or other fluid loss can leave your body suffering from cramping, weakness, fatigue and confusion; in severe cases this may even lead to seizures or fainting episodes. Drinking enough fluids and eating balanced meals should prevent most electrolyte imbalances; but should an issue exist your doctor may prescribe specific remedies for treating it.

Umm al-Qura University medical students recently conducted a survey indicating that energy drinks are widely consumed on campus without proper knowledge about their side effects, including heavy caffeine consumption that can lead to nervousness, insomnia, irritability and anxiety – particularly those with preexisting conditions such as ADHD. Young adults also abuse energy drinks by mixing them with alcohol in order to create the feeling of intoxication more quickly.

5. Other ingredients

Energy drinks (or “energy beverages”) contain carbonated or noncarbonated water combined with either sugar, sucralose or erythritol sweetener, caffeine, guarana, taurine L-carnitine glucuronolactone and herbs/vitamin supplements like B vitamins. Their manufacturers market them as providing both mental and physical stimulation; manufacturers claim these drinks improve sports performance and increase alertness during exercise while simultaneously decreasing mental fatigue and improving mood – however there is limited and contradictory evidence supporting their claims.

Energy drinks contain caffeine as their primary ingredient, which has been found to have several potentially dangerous side effects. Caffeine can increase heart rate and blood pressure as well as trigger arrhythmias; additionally it may lead to insomnia, stomach upset and dehydration; too much caffeine may interfere with sleep as well as being potentially detrimental for teens’ developing hearts and nervous systems.

Energy drinks often contain excessively high amounts of added sugar; one 16-ounce bottle typically contains between 54 to 62 grams, exceeding the daily maximum recommended for consumption. Consuming too much sugar may contribute to obesity, tooth decay and poor dental health.

Some ingredients found in energy drinks have not been thoroughly investigated and their safety remains uncertain. Ginseng may boost athletic performance and reduce stress, yet available evidence is conflicting; high doses may have adverse side effects. Taurine, which reportedly improves physical stamina and reaction time, remains controversial with no definitive evidence to back its claims; nonetheless many energy drink manufacturers assert its benefits.

Sleep drive, the strong desire to go to bed, is driven by a neurotransmitter called adenosine. Adenosine may prolong deep non-REM sleep phases – including slow wave sleep – which provide restorative non-REM stages.

Numerous studies indicate that valerian can help some individuals sleep more soundly, though more research needs to be conducted, particularly on larger samples and with standardised extraction and formulation methods.

1. Deep Breathing

Studies have demonstrated the efficacy of slow, deep breathing as an non-pharmacological treatment for insomnia, helping restore parasympathetic arousal while decreasing sympathetic over-arousal. It can be combined with sleep hygiene and relaxation therapy techniques that have proven to promote restful restful sleep while alleviating insomnia (34-36).

Breathing exercises that focus on abdominal breathing can be particularly effective at helping the body to relax. While at first it may seem challenging to shift away from their shallow breathing habit, over time and with regular practice it becomes easier and becomes an integral part of daily life.

One common exercise is counting to four while you inhale, hold for several seconds and exhale counting to four as you exhale. For maximum benefit it may also help to do this in combination with body scanning – mentally going over each part of your body, tensing and relaxing each muscle group until all are relaxed again. This process can be performed sitting or lying down and only takes minutes!

Some people find that visualizing a ball of energy containing their stress and anxiety helps them let it all out as they breathe out. You could also try using color and vision therapy by visualizing your breath moving through your body absorbing colors on inhale before blowing them off on exhale.

Breathing exercises may help alleviate sleep difficulties, but may not address other underlying issues. If you are having difficulty sleeping it’s advisable to consult your physician or therapist who can identify what the source of your sleeplessness may be and recommend the most appropriate treatment options.

2. Acupressure

Stimulating certain points on the body is believed to help restore energy flow and heal diseases, and can be achieved via needle insertion (acupuncture), physical pressure application by hand or foot, or simply lying on an acupressure mat.

Acupressure can also be an effective remedy for insomnia. According to research, practicing an hour of acupressure before bedtime proved more successful in improving quality of rest than not practicing it at all. A small study on people suffering from insomnia who practiced acupressure found significant improvements compared to those who didn’t use this form of alternative therapy.

Insomnia can be caused by pain, anxiety and stress. Adequate rest is essential to our overall health; failure to get sufficient sleep may have serious repercussions for our immune systems as well as memory loss.

Sleep disturbances in older adults are a frequent occurrence and may contribute to numerous health conditions, including depression, anxiety and poor quality of life. Acupressure has been shown to promote restful slumber in this demographic group and research suggests it may even help treat insomnia, depression and anxiety.

Neiguan (PC6), located on the pericardial meridian, can help aid sleep. Pressing three minutes daily on this point has been shown to ease insomnia, dyspnoea, coughing, nausea/vomiting/mental disorders as well as headaches/migraines. You may even find this helpful for headaches/migraines; just be wary not to stimulate it during pregnancy or with open wounds on hands! You’ll find Neiguan by looking for where your big toe meets another toe on either hand – try searching this spot by looking where two toes meet on each foot – finding this point will reveal its incredible benefits!

3. Yoga

Yoga is a practice designed to integrate mind, body and soul through physical postures, breathing exercises and meditation. Yoga’s roots lie within Hinduism but can now be found worldwide at health clubs alongside other forms of fitness training and exercise.

Studies have demonstrated the benefits of Yoga on sleep quality and stress. One research study discovered that 21 insomnia patients could sleep better after 14 days of yoga practice; another concluded that just 15 minutes per day of Yoga practice increased both subjective and objective measures of sleep onset latency, duration, and wake time; researchers attribute these changes to reduced arousals and ability to relax.

Another study demonstrated that 20-minute yoga nidra sessions enhanced deep sleep brain wave activity among participants. This result may have been achieved due to yoga’s ability to stimulate melatonin production – essential for circadian rhythm and sleep/wake cycles.

Yoga Nidra has long been recognized for activating delta brainwaves, which are responsible for healing and restoration during sleep. This may be because Yoga Nidra allows us to disconnect from thoughts and emotions during this stage of restorative sleep, giving our bodies time to rest and repair itself. Furthermore, Yoga Nidra helps stimulate our pineal gland, responsible for controlling circadian rhythm.

Yoga requires regular practice to stay healthy and balance, making it easier to fall asleep at night. Furthermore, Yoga works great when combined with breathing techniques or acupuncture as this combination may provide deeper restful sleep and even healing properties for yourself.

4. Meditation

Meditation is an increasingly popular mindfulness practice that can help ease tension in both body and mind, which helps prepare for better restful sleep. Meditation also has therapeutic applications by activating our innate healing intelligence, thus helping restore equilibrium and foster well-being.

Meditation before bed can help reduce stress, one of the primary sources of sleep disturbances. Meditation also offers powerful ways of unblocking emotions and thoughts that keep us up at night, such as diaphragmatic breathing or alternate nostril breathing techniques that activate your calming relaxation response to calm down nervous systems and release tension.

There are various meditation practices, so it is essential to find one that suits you. Begin with guided video meditation or use an app like Headspace, Calm, or Insight Timer with community groups for support and inspiration. Aim for consistent practice to allow your body to establish its own rhythm while cultivating the habit of sleeping with an eased-back mind and relaxed body.

Studies show that meditation before bed can significantly improve sleep quality in healthy subjects as well as clinical patients suffering from insomnia. Raman et al. [32] also found that other meditative movement interventions like Tai Chi, Qigong and Yoga had similar results on improving quality of restorative rest.

However, differences among meditation practices arise primarily from their differing philosophies and approaches. Some research studies employ meditation taxonomies that seek to classify various meditation practices based on phenomenology and context – this helps researchers and practitioners alike better comprehend similarities and differences among meditation practices without being limited by traditions-specific knowledge and easily applicable in any meditation (research) context.

5. Acupuncture

Chinese practitioners believe acupuncture to be an ancient Eastern Medicine therapy which balances energy channels to restore body systems back into equilibrium, as well as promote overall wellness. Needles are used to stimulate specific points on the body. When it comes to sleep quality improvement, studies have demonstrated how acupuncture helps relieve stress, anxiety and insomnia with improved quality sleep results.

Stress manifests itself physically in various forms, from dizziness and headaches to stomachaches. Acupuncture has been shown to significantly lower stress hormone levels through its ability to regulate the hypothalamic-pituitary-adrenal (HPA) axis system; this system regulates hormones that influence response to stress as well as mood.

Insomnia is a sleep condition that disrupts restful rest, leading to fatigue, poor concentration and depression. A 2017 study proved acupuncture as effective as sleep medications at relieving insomnia symptoms and improving quality. Acupuncture can release serotonin and gamma-aminobutryic acid which are neurotransmitters known for soothing nervous systems.

Acupuncture can also help treat other conditions that interfere with sleep, such as chronic pain, fibromyalgia and gastrointestinal disorders. A patient in this story had multiple conditions which were contributing to his fatigue; after receiving several acupuncture treatments his headaches decreased from 10/10 in intensity and frequency to 3/10 and his GI symptoms also saw improvement. Acupuncture is generally safe for most people including pregnant women on anticoagulants or with bleeding disorders – learn more about Eastern medicine therapies such as Acupuncture here or by visiting SCU Health