Ask the EN Experts: Caffeine Withdrawal; What is BMI?
We all know how frustrating it can be to start the day out on the wrong foot. But…have you noticed how your day can go when you start it out on the RIGHT foot? For me, having a balanced and tasty breakfast (that requires minimal effort in my sleepy state) is a surefire way to help kick off my day. Here are a few of my favorite weekday breakfasts—these are quick, simple, and balanced and are sure to help fuel your body so you can make the most of your day.
● Easy egg cups—using a muffin pan, bake eggs or egg whites ahead of time for a quick protein pick-me-up. For extra protein you can include lean ham or cheese. Include veggies to your heart’s content.
● Overnight oats (make ahead of time in your crock pot)—include cinnamon, flax, and nutmeg to boost flavor. Add fruit toppings or nuts to make this wholesome breakfast even yummier.
● Protein bites—often made with whole oats and peanut butter, these small no-bake items can be a tasty and portable option to start your day.
Q. What are some of the symptoms of caffeine withdrawal and what can I do to avoid it?
Your headache could be a result of caffeine withdrawal.
A. As little as 100 milligrams of caffeine per day (roughly the amount found in 12 ounces of coffee) can lead to symptoms of caffeine withdrawal when consumption is stopped. When doses of caffeine are higher (the average adult caffeine consumer in the U.S. ingests about 280 milligrams per day), the symptoms of withdrawal are likely to be much more severe. Caffeine withdrawal syndrome is hallmarked by three or more of the following classic symptoms:
● Headaches
●Marked fatigue or drowsiness
● Dysphoric mood, depressed mood, or irritability
● Difficulty concentrating
● Flu-like symptoms (nausea, vomiting, or muscle pain and stiffness)
If you’re considering stopping your caffeine intake, you can take steps to minimize or avoid symptoms of caffeine withdrawal. The most important thing to do is to gradually reduce your caffeine intake—take this step over a period of days or weeks. Research shows that tapering off your caffeine intake by 25 percent every two days will work best for avoiding symptoms of caffeine withdrawal.
Q. What is BMI?
BMI is often misused and misunderstood.
A. You’ve probably heard the acronym BMI before…either at the doctor’s office, online, or in a conversation with friends. If yes, then you’ve probably also heard that this term is fraught with controversy…but why? The term BMI stands for Body Mass Index, a calculated number based on your height and weight: 703 x weight (pounds) / [height (inches)]2. This number is further used to classify a person’s weight within categories ranging from underweight to obese. BMI values are tracked as follows:
BMI has received a significant amount of pushback due to the limited considerations involved in this calculation. By focusing only on height and weight (and not frame size or muscle mass), the full picture of a person’s health or health risks cannot be assessed. For example, many fit people who have greater amounts of muscle mass will fall within the overweight or obese category. Thankfully, a person’s BMI is only one of several factors to be considered when assessing a person’s health and health risks
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