I have never been a coffee drinker. Even as a child I can remember shrinking away from the aroma of my mum's daily cappuccino, and that dislike has never gone disappeared.

On the other hand, I really am no use to anyone without a constant cup of tea. I carry my mug from morning to night; it sits on my desk, accompanies me to meetings and shares my relaxing evenings. I have even been known to order a cup of tea mid-way through dinner in a posh restaurant. Yes, the weird looks put me off, but the resulting 'caffeine kick' and shot of warmth has always proved worth it.

Of course, I am surrounded by people who feel the same way about coffee. "I can barely make it to the bathroom in the morning if I haven't had my milky 'mug of Joe' with two sugars," one tells me.

Another has taken this addiction even further. "I have a kettle and instant coffee by my bed - that way I can have a cup before I have even got up. It's the best way to start the day and I wouldn't be a very nice person if I couldn't have it," she says.

Of course, it isn't just the caffeine kick that keeps us come back for more. With tea and coffee, there's also the comfort factor to consider, as well as the 'take a break' instinct that sees us head to the kettle or coffee machine.

Still, caffeine plays its part too, and not just with tea and coffee, but with other energy and sports drinks, soft drinks, chocolate, ice cream and even some medicines.

"Caffeine is a stimulant and the most commonly-consumed psychoactive substance in the world," explains nutritionist Audrey Callus. "It potently blocks an inhibitory neurotransmitter in the brain, leading to a net stimulant effect. In recent controlled trials, research has shown that caffeine improves both mood and brain function."

Of course we all know that we should limit our caffeine intake, but you can put your mind at rest. There are a couple of benefits to drinking tea and coffee, as both contain vitamins and minerals.

"Coffee is actually the biggest source of antioxidants in the modern diet and it appears to be protective against certain liver disorders, lowering the risk of liver cancer by 40 per cent and cirrhosis by as much as 80 per cent," Audrey Callus says.

Tea (I am pleased to learn) is also full of antioxidants. Research suggests that regular tea drinkers have less chance of heart disease and stroke, lower cholesterol and a resistance to ovarian and breast cancers.

"In truth, anything up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults," Audrey continues. "That's roughly the amount of caffeine in four cups of brewed coffee, 10 cans of cola or two 'energy shot' drinks."

However, although caffeine use may be safe for adults, it's not a good idea for children. And adolescents should limit themselves to no more than 100 mg of caffeine a day.

"And, despite the benefits, heavy caffeine use can cause unpleasant side effects, even among adults," Audrey tells me. "For instance, caffeine may not be a good choice for people who are highly sensitive to its effects or who take certain medications. Since caffeine is a stimulant to the central nervous system, regular use of it does cause mild physical dependence.

"But caffeine doesn't threaten your health the way addictive drugs do. For this reason, most experts don't consider caffeine dependence a serious addiction. However, 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. There's no doubt that cold-turkey caffeine withdrawal can make for a few bad days."

Meanwhile, Audrey explains that, while caffeine is a big part of why coffee and tea are so addictive, the ritual of having it is also a significant factor. "Thus, I would suggest that people try one of the various coffee substitute drinks that exist out there, such as barley drinking powder or the many different flavoured herbal teas.

Finally, Audrey suggests that you do limit you intake and keep an eye on how much coffee or tea you're drinking - especially as it's easy to lose track.

"If you do choose to stop drinking coffee for a while but find you can't go more than a day or two without going back to it, then you need to take note. I would recommend swapping to decaffeinated coffee for a while, before eventually eliminating caffeine completely. While it may not be dangerous in general, any kind of reliance needs to be monitored - and that definitely includes caffeine," she adds.

 

Wondering how much caffeine is in your favourite drink or treat? This list explains

Brewed coffee - 95-200mg

Brewed, decaffeinated coffee - 20-12mg

Espresso - 47-75mg

Instant coffee - 27-173mg

A latter or mocha - 63-175mg

Black tea - 14-70mg

Decaffeinated black tea - 0-12mg

Green tea - 24-45mg

Bottled ice tea - 5-40mg

355ml cola - 23-35mg

Energy shot - 200-207mg

Energy soda - 75-80mg

160g chocolate - 104mg

28 dark chocolate-coated coffee beans - 336mg

 

Want to try a caffeine-free alternative? Try switching to these products

• herbal teas, including hibiscus, mint, chamomile and fruit teas;
• rooibos is a naturally sweet, woody drink and a good alternative to tea and coffee;
• roasted grains have an earthy flavour-try Korean and Japanese teas made from barley (bori cha), corn (oksusu cha), or brown rice (hyeonmi cha);
• white coffee is a Lebanese after-dinner drink. It's gaining popularity for its sweet flavour, which is scented with orange flower water.

 

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