The Skinny on Caffeine
As I was reviewing old notes and digging into some research on this topic, one that has had a dramatic shift in my own life over the last couple of years, I couldn’t help but look back on my college days and cringe a little bit (or a lot.) You guys, there were literally days that I consumed 400-500mg of caffeine and I thought that my body was completely unphased because it wasn’t keeping me awake and alert. Little did I know, the caffeine was making my body more and more sluggish, fatigued, and created an environment of chronic stress. My routine more often than not was waking up at 5:00 (I’ve always been an early riser, but this was after very little sleep), drink some pre-workout on my way to the gym (around 100-150 mg of caffeine), have a couple cups of coffee during my morning classes (another 100-200mg) and then an Alani Nu or Celcius energy drink in the afternoon (another 200mg). My heart races just thinking about it, but I had no idea how much of a negative impact that much caffeine was having on my health.
A few symptoms that I was experiencing but didn’t make the connection:
Constant feeling of being rushed and like I was never going to get everything done.
Felt like I couldn’t function without it.
Feeling tired but wired.
Easily irritated and panicked.
Constant fatigue but had a hard time winding down at night, often supplemented with sleep aides such as melatonin.
Terrible digestion and inconsistent appetite.
Overwhelmed easily by chaos and noise.
Increased heart rate and anxiety.
Drinking coffee first thing in the morning can elevate your cortisol levels at a time that cortisol is naturally rising, causing a disruption in your body’s natural rhythm. While moderate consumption is usually fine, the consistent ‘coffee for breakfast’ type of person can quickly start to feel overstimulated, and this is due to the spike of cortisol first thing in the morning. Aside from the feeling of overstimulation, this excess cortisol over time can increase stress on your body, disrupt your circadian rhythm, increase symptoms of anxiety, impaired digestion, and lead to unwanted (and unexpected) weight gain. Hence, many of the symptoms I mentioned above.
What I noticed when I cut back on caffeine:
Overall calmer sense of being.
More control over responses to everyday events.
Less rushed and more in control of my own life and mood.
More energy and better sustained energy throughout the day.
Enjoyed life and recognized more moments of joy throughout my day.
It’s important to note that individuals will all have a different tolerance to caffeine. This is shown in studies, and makes sense due to our bio-individuality. The practices I mention below are simply ways to support your body with the consumption of caffeine, but I would still recommend experimenting with cutting back or cutting it out completely for a month or two to get a better understanding of how your own body is responding.
Switch to a low caffeinated (or non caffeinated) beverage in the morning. Half-caf or decaf coffee is a great first step! Green tea (or other type of caffeinated tea) also provides a cozy morning drink with significantly less caffeine.
Delay caffeine consumption. Rather than stumbling to the coffee maker with your eyes half open, prioritize hydration first thing in the morning and before a cup of coffee. An hour or so should do the trick.
Eat breakfast with your coffee (or before!) Having something in your stomach when consuming caffeine can help reduce the cortisol spike and minimize the impact caffeine has on your digestion. As always, prioritize protein, healthy fat, and fiber.
Keep in mind, I’m not suggesting you completely cut out caffeine and see it as a villain, but getting honest about how much you are consuming and how it affects your body could be pivotal in your journey with health. Finding ways to support your body with caffeine in a way that is sustainable for you is key, as these are the habits you’ll hold on to and will have the most significant impact over time. As always, sustainability is key!
This article is not intended for medical advice. If you have persisting, unexplained symptoms, always see a health care provider.
Sources:
“Rushing Woman’s Syndrome” By Dr. Libby Weaver
https://evinature.com/blog/health/does-caffeine-increase-cortisol-levels/