Caffeine Myth No. 7: Caffeine Can Help You Sober UpActually, research suggests that people only think caffeine helps them sober up. For example, people who drink caffeine along with alcohol think they're OK behind the wheel. But the truth is reaction time and judgment are still impaired. College kids who drink both alcohol and caffeine are actually more likely to have car accidents.

Caffeine Myth No. 8: Caffeine Has No Health BenefitsCaffeine has few proven health benefits. But the list of caffeine's potential benefits is interesting. Any regular coffee drinker may tell you that caffeine improves alertness, concentration, energy, clear-headedness, and feelings of sociability. You might even be the type who needs that first cup o' Joe each morning before you say a single word. Scientific studies support these subjective findings. One French study even showed a slower decline in cognitive ability among women who consumed caffeine.

Other possible benefits include helping certain types of headache pain. Some people's asthma also appears to benefit from caffeine. These research findings are intriguing, but still need to be proven.

Limited evidence suggests caffeine may also reduce the risk of the following:

• Parkinson's disease
• liver disease
• colorectal cancer
• type 2 diabetes
• dementia

Despite its potential benefits, don't forget that high levels of caffeine may have adverse effects. More studies are needed to confirm both its benefits and potential risks.

Caffeine Myth No. 6: Caffeine Harms Children, Who, Today, Consume Even More Than AdultsAs of 2004, children ages 6 to 9 consumed about 22 milligrams of caffeine per day. This is well within the recommended limit. However, energy drinks that contain a lot of caffeine are becoming increasingly popular, so this number may go up.

Some kids are sensitive to caffeine, developing temporary anxiety or irritability, with a "crash" afterwards. Also, most caffeine that kids drink is in sodas, energy drinks, or sweetened teas, all of which have high sugar content. These empty calories put kids at higher risk for obesity.

Even if the caffeine itself isn't harmful, caffeinated drinks are generally not good for kids.

Caffeine Myth No. 5: Caffeine Has a Dehydrating EffectCaffeine can make you need to urinate. However, the fluid you consume in caffeinated beverages tends to offset the effects of fluid loss when you urinate. The bottom line is that although caffeine does act as a mild diuretic, studies show drinking caffeinated drinks in moderation doesn't actually cause dehydration.

Caffeine Myth No. 4: Caffeine Is Harmful for Women Trying to Get PregnantMany studies show no links between low amounts of caffeine (a cup of coffee per day) and any of the following:

• trouble conceiving
• miscarriage
• birth defects
• premature birth
• low birth rate

At the same time, for pregnant women or those attempting pregnancy, the March of Dimes suggests fewer than 200 milligrams of caffeine per day. That's largely because in limited studies, women consuming higher amounts of caffeine had an increased risk for miscarriage.

Caffeine Myth No. 2: Caffeine Is Likely to Cause InsomniaYour body quickly absorbs caffeine. But it also gets rid of it quickly. Processed mainly through the liver, caffeine has a relatively short half-life. This means it takes about five to seven hours, on average, to eliminate half of it from your body. After eight to 10 hours, 75% of the caffeine is gone. For most people, a cup of coffee or two in the morning won't interfere with sleep at night.

Consuming caffeine later in the day, however, can interfere with sleep. If you're like most people, your sleep won't be affected if you don't consume caffeine at least six hours before going to bed. Your sensitivity may vary, though, depending on your metabolism and the amount of caffeine you regularly consume. People who are more sensitive may not only experience insomnia but also have caffeine side effects of nervousness and gastrointestinal upset.

Caffeine myth or caffeine fact? It's not always easy to know. Chances are you have some real misperceptions about caffeine. For starters, do you know the most common sources of caffeine? Well, maybe two of the sources aren't too hard to name -- coffee and tea leaves. But did you know kola nuts and cocoa beans are also included among the most common caffeine sources? And do you know how much caffeine content can vary from food to food? Turns out it's quite a lot actually, depending on the type and serving size of a food or beverage and how it's prepared.

Caffeine content can range from as much as 160 milligrams in some energy drinks to as little as 4 milligrams in a 1-ounce serving of chocolate-flavored syrup. Even decaffeinated coffee isn't completely free of caffeine. Caffeine is also present in some over-the-counter pain relievers, cold medications, and diet pills. These products can contain as little as 16 milligrams or as much as 200 milligrams of caffeine. In fact, caffeine itself is a mild painkiller and increases the effectiveness of other pain relievers.

 By Melody WarnickEmploy these easy reenergizing techniques when you need them most this season The most wonderful time of the year, huh? So why do the holidays sometimes feel like a month-long panic attack? "During the holidays, people have such high expectations for things to be perfect," says Jon Abramowitz, PhD, professor of psychology and director of the Anxiety and Stress Disorders Clinic at the University of North Carolina, Chapel Hill. In other words, we take on too much, then feel anxious...

 

Want to know more? Read on. WebMD has examined some of the most common myths about caffeine and gathered the facts to shed some light on those myths.

Continue reading below...

Caffeine Myth No. 1: Caffeine Is AddictiveThis one has some truth to it, depending on what you mean by "addictive." Caffeine is a stimulant to the central nervous system, and regular use of caffeine does cause mild physical dependence. But caffeine doesn't threaten your physical, social, or economic health the way addictive drugs do. (Although after seeing your monthly spending at the coffee shop, you might disagree!)

If you stop taking caffeine abruptly, you may have symptoms for a day or more, especially if you consume two or more cups of coffee a day. Symptoms of withdrawal from caffeine include:

• headache
• fatigue
• anxiety
• irritability
• depressed mood
• difficulty concentrating

No doubt, caffeine withdrawal can make for a few bad days. However, caffeine does not cause the severity of withdrawal or harmful drug-seeking behaviors as street drugs or alcohol. For this reason, most experts don't consider caffeine dependence a serious addiction.

Incline pushups are a variation of the standard pushup and are performed with the upper body higher than the lower body. Similar to the standard pushup, incline pushups work several upper body muscles while particularly targeting the inferior part of the pectoralis major. Incline pushups are often easier to perform than the standard pushup, making it an effective alternative for those just beginning an exercise program.

Triceps Brachii The triceps brachii is a large fleshy muscle located on the back of the upper arm. It has three different heads that connect the scapula and upper humerus to the elbow. All three heads work together to extend the arm at the elbow as seen in the upward phase of the incline pushup.

Anterior Deltoids The deltoid is a thick, multipennate muscle that makes up the roundness of the shoulder. During an incline pushup, the anterior fibers of the muscle work together with the pectoralis major to powerfully flex and medially rotate the humerus bone of the upper arm.

Increased Bone Mass Bone mass naturally declines with age after peaking during your mid to late 30s. If left unchecked, this bone loss can lead to osteoporosis, a medical condition characterized by weak bones that are prone to fracture. Performing weight-bearing exercises like pushups will strengthen your wrists, forearms, elbows, upper arms and shoulders. They will also help reduce bone loss and promote stronger, more dense bones.

Increased Metabolic Rate Pushups use a large number of muscles at the same time; even your legs get in on the action. All of this muscular activity means that your heart must work hard to pump blood to your working muscles, which also causes your breathing rate to increase. Furthermore, a set of pushups will elevate your metabolic rate while you are doing them and as you recover afterward, all of which can help contribute to weight loss.

Core Strength When you perform pushups, your spine should remain neutrally curved and rigid so that any load is distributed safely through it. If your back should sag, your lumbar spine will become hyperextended, which can lead to injury. Keeping your spine properly aligned is the job of your core -- the muscles around your midsection. Although primarily considered an upper body exercise, pushups also strengthen your core muscles -- specifically your rectus abdominus and transversus abdominis.

Working out can be a time-consuming and potentially expensive affair -- especially if you join a gym and have to travel to get there. If that doesn't sound appealing, consider working out at home and performing body-weight exercises like squats, lunges, crunches and pushups. Of all the exercises you can do, though, pushups are one of the most effective. They are accessible, scalable to your fitness level and beneficial.

Upper Body Conditioning The agonists, or prime movers in pushups are your pectoralis major, anterior deltoids and triceps. These muscles are located on your chest, front of your shoulders and back of your arms, respectively. Other upper body muscles are involved when you perform pushups, such as your serratus anterior, but these muscles are relatively small and considerably less important. Doing pushups on a regular basis will strengthen, tone and build these major muscles, which can make daily activities easier and improve sports performance.