Breast disease. Researchers no longer believe that caffeine contributes to benign breast lumps, although this was once thought to be true. Pregnancy. Caffeine does not appear to cause birth defects, but may increase rates of miscarriage and low birth weight. Pregnant women are currently advised to avoid caffeine. Psychological effects. Too much caffeine (which can be any at all in nonusers) can cause anxiety, panic attacks and sleeplessness. Can caffeine consumption find a place in a healthful lifestyle? In a nutshell: perhaps, in small amounts, unless you experience negative side-effects. Let us qualify this statement. Perhaps: Studies on the health effects of coffee and caffeine continue to roll in. If you have been reading the newspapers over the last several years, you have no doubt seen the pendulum swing both ways. As previously stated, some studies have found an association between caffeine or coffee intake and negative health effects. And while most of these associations have been disputed by other studies, researchers may some day uncover very good reasons to get caffeine out of our diets entirely.

In small amounts: Negative health effects have been found primarily in people (or laboratory animals) consuming moderate to large amounts of coffee per day (five cups or more). Caffeine lovers might be able to get away with one to three cups a day.

Unless you experience negative side-effects: Response to caffeine varies widely. Some people find that the right dose of caffeine makes them feel alert, optimistic and productive. Others do not tolerate caffeine at all, and become nervous, anxious and depressed.

Cutting down

If you find that caffeine interferes with your healthful lifestyle, there are some simple things you can do to slowly cut back, and eventually eliminate your consumption without experiencing the fatigue and headache associated with caffeine withdrawal. If you brew your own coffee, try mixing regular and decaf, gradually increasing the ratio of decaf to caffeinated. Tea drinkers try a lighter brew. Experiment with the wide assortment of decaffeinated coffees, teas and other beverages. If you decide to keep a small amount of caffeine in your life, limit it to one or two beverages early in the day.