Chances are, many of us consume caffeine on a regular – if not daily – basis. So how does this relate to our health?
Caffeine is easily the most widely consumed stimulant on the planet. Close to 90 percent of all adults consume about 200 mg per day, mostly in the form of coffee (one regular cup of coffee is about 100 mg of caffeine). Anyone who has become reliant on caffeine knows that it enhances alertness, cognition, reaction time, athletic performance, and possibly even lowers the risk of Alzheimers.
Peak action of the caffeine occurs within about 30 minutes of consumption, with a half-life ranging from two to 12 hours. This means that the pick-me-up cup you had at noon can still be coursing through your body at midnight, when you’re tossing and turning or staring at the ceiling, unable to fall asleep. For many, the reason for consuming caffeine is also the reason not to: fatigue and resulting sleep issues.
You wake up in the morning, groggy, and just can’t seem to get going without your cup o’ joe. A half hour later, you’re ready to face the day. Memes abound about about coffee and the tongue-in-cheek dangers of talking to someone before they’ve had their morning cup (“You may speak to me after my first cup is done, but not before.”).
Or for some, it’s a jolt of Red Bull or soda or tea. Or chocolate (after God and family, this is high on my list of loves).
Caffeine also causes an adrenaline surge immediately after consuming it, but as it wears off, you may feel tired and want another “hit.” Ultimately, however, this can make us jumpy, irritable, and agitated as the day wears on. Caffeine to the feel-good rescue again.
Caffeine causes adrenaline and cortisol to spike, and raises your blood pressure. These are God-given responses to save you from the saber-toothed tiger rushing toward you. Each time you consume caffeine, you’re recreating some of that stress response, with its attendant energy surge.
Consumed too late in the day (anything past, say, 10 a.m. or so), caffeine can adversely affect the ability to sleep well, because, you know: where’s the tiger? Sleep is oh, so important to restoring health to our bodies. Additionally, lack of sleep contributes to stress levels, anxiety, depression, cognitive decline, reduced immune function, and increased blood pressure. Conversely, good sleep can help improve all of these.
The effects of caffeine, however, vary from person to person. Body chemistry, body size, diet, medication, and hormones all impact caffeine metabolism.
And speaking of hormones, as mentioned, caffeine raises cortisol, the stress hormone. High cortisol can set up a cascade of other hormonal issues. Hormones don’t act individually; instead, there is a complex interaction between them. Even small increases in cortisol can raise blood sugar and increase insulin resistance, making it harder to lose weight (I’m listening now). Insulin, as you may know, is a fat storage hormone. If the body can’t properly process blood sugars (this is the resistance part), it will store it as fat. For when the famine comes. But most likely there ain’t no famine comin’, as long as Costco is around the corner.
So, caffeine. It’s the world’s most widely consumed psychoactive drug. Hear me: this does not make it evil. It can be very helpful for alertness during a long drive. It can help with athletic performance. Mental acuity can be sharpened in the short term. And as I’m sure some of you are thinking, coffee (or tea or Red Bull) just tastes good and feels good going down. I get it because, well, chocolate.
But if you’re waking up tired and having difficulty functioning until after your first cup, or if you’re dealing with excessive stress, anxiety, or irritability, the solution is not found at the bottom of the cup, but rather in the daily habits you put into place… diet, exercise, thought management, sleep protocols, and the like.
As a health and wellness coach, I’ve worked with clients to eliminate or reduce caffeine levels as part of an approach to balance hormones and bring relief to a host of issues, such as: fatigue, weight gain, irritability, stress, and anxiety.
If you’re experiencing challenging symptoms like these, contact me, and let’s set up a time to talk to find out how we might work together to restore energy, optimal weight, and calm.
You’re worth it!
