Nourishing Our Minds & Bodies | Be Caffeine Conscious
Nourishing Our Minds & Bodies
Be Caffeine Conscious
Featuring: Kara Strum
Sanford Health is a proud partner of BIO Girls. Sanford Health is a remarkable organization dedicated to sharing God’s love through the work of health, healing and comfort. This January, they are focused on the importance of nourishing both our minds and bodies. We are excited to feature insights from Kara Strum, who, in this blog will share her expertise on the question of whether caffeine is safe for kids.
Kara Strum, RD, LRD
Kara Strum is a Pediatric Registered Dietitian at Sanford Health. Kara grew up in small town Ada, MN and attended the University of North Dakota before starting her career as a Registered Dietitian. Kara is passionate about food and nutrition especially in the pediatric population. When she isn’t cooking or baking, she enjoys spending time online shopping, golfing, watching hockey, and nurturing her houseplants. Kara enjoys spending her time with her lovely husband Kody, their cat, Kipper, and dog, Kiba. Kids at heart, both Kody and Kara work in pediatrics. They have lived on both sides of the river but are happily settled into their new home in Moorhead, MN.
Be Caffeine Conscious
Kara Strum, RD, LRD
Is caffeine okay for kids?
It’s a million-dollar question and the answer may surprise you. According to Columbia University Medical Center there is no safe amount of caffeine for children under 11 years old. You may be wondering about children aged 12-17. There is no clear evidence but try and keep caffeine intake for this age range under 100 mg per day.
Caffeine is naturally found in nature, specifically plants, and can be added to some food and beverages. It works primarily on the brain and how it functions. It enhances the body’s nervous system and can impact the amount of sleep one gets per night and overall concentration on tasks. It acts as a cycle, usually caffeine is desired to wake you up each day but once bedtime rolls around it can be impossible to fall asleep. This leaves you tired and irritable in the morning which can cause you to turn to caffeine to wake you up.
Caffeine is found in soda, coffee, teas, energy drinks, chocolate and even many protein bars. The amount of the natural substance differs and is listed on the package of the food item. It can even be addicting! There are both short term and long-term effects from caffeine consumption. It can cause dehydration, anxiety, increased heart rate, and overall restlessness. It may be beneficial to decrease overall caffeine consumption but be sure to do so gradually. It is recommended by Columbia University to decrease daily consumption by 25% every week over four weeks or so until there are no more side effects. Children thrive on a consistent schedule so disruptions in sleep schedule or patterns can cause some chaos for all.
Marketing can play a role in what we eat and drink, that is for sure. One beverage group that is very popular with teens are energy drinks. Some can contain up to 200 mg of caffeine in one serving. Each family is diverse and has their own individual dynamics, so keep caffeine to a minimum for developing children or enjoy moderately. Be sure to encourage water to maintain hydration status too.
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