Do you feel like your day doesn’t begin until that cup of coffee or tea in the morning? For anyone who carries around a mug with the slogan, “Don’t talk to me before coffee,” I am happy to report that it’s not necessary to eliminate caffeine from your diet. Here is some information about how caffeine interacts in your body and tips on how to best incorporate it into a healthy lifestyle.
How does it impact the body?
Caffeine interacts with our nerve cells to give the body a jolt of energy. The molecular structure of caffeine is similar to that of the neurotransmitter adenosine, but caffeine has the opposite effect on the body.
Adenosine signals the body to feel fatigued by slowing down nerve cell activity. When caffeine binds to nerve cells in place of adenosine, it acts to increase the rate at which neurons fire and constrict blood vessels of the brain. Caffeine stimulates the central and sympathetic nervous systems along the HPA (hypothalamic, pituitary, adrenal) axis. This stimulation encourages the body to begin producing stress hormones, including epinephrine (aka adrenaline), norepinephrine & cortisol, sending you into “fight or flight” mode.
This stimulating effect of caffeine may cause you to experience side-effects such as:
- Anxiety
- Insomnia
- Inflammation
- Adrenal Fatigue
- Irritability
- PMS
- Restlessness
- Stomach Upset
Remember that everyone’s body will react to caffeine differently. You may need to moderate your intake depending on how sensitive you are to the side-effects of caffeine listed above.
Any dietary changes are difficult, but did you ever wonder why it is so difficult to kick your caffeine habit? It may be in part because caffeine triggers a release of the neurotransmitter dopamine, which activates the pleasure center of the brain similar to other psychoactive stimulants (e.g. cocaine). The American Psychological Association (APA) actually added caffeine withdrawal to its list of recognized conditions in the Diagnostic and Statistical Manual of Mental Disorders (DSM V). If you need to cut back, gradually decrease your caffeine consumption over the course of a few days to minimize withdrawal symptoms (such as headache or drowsiness).
How much is too much?
Caffeine disrupts the body’s natural energy rhythms and sends the body into a state of stress (“fight-or-flight” mode). Drinking caffeinated beverages when you are over-tired and over-stressed sets up a vicious cycle of sleep deprivation that will ultimately make you feel more tired. Chronic caffeine consumption taxes the adrenal glands and contributes to adrenal fatigue, which is the most common hormone imbalance in women. It is important to moderate your caffeine intake to minimize its impact on the natural hormonal balance of the body.
The Mayo Clinic and the European Food Safety Authority (EFSA) agree that caffeine intake up to 400 mg per day and single doses of 200 mg are safe for adults. Pregnant or lactating women should decrease to 200 mg per day from all sources. Children should take no more than 3 mg/kg body weight per day.
Although Starbucks has forced us all to learn trendy names for their drink sizes, nobody selects a coffee based on its “mg caffeine” content. The following links offer a breakdown of how much caffeine is present in common beverages and foods. These will give you a reference for how your caffeine intake compares to recommendations:
- Caffeine Chart by Center for Science in the Public Interest.
- Caffeine Content for Coffee, Tea, Soda, and More by Mayo Clinic.
When is the best time?
Timing of caffeine consumption during the day is important to avoid sleep disruption. Researchers at Henry Ford Hospital’s Sleep Disorders & Research Center in Michigan studied the effects of caffeine on sleep. Their results showed that caffeine consumed even 6 hours before bedtime caused a significant decrease in quality and quantity of sleep. (This means no more coffee after ~3 pm!). Drinking caffeinated beverages in the evening creates a vicious cycle of sleep deprivation that will ultimately make you feel more tired.
What to choose for an afternoon pick-me-up?
In order to optimize sleep you will need to reach for something other than coffee for your 3 pm snack. The best snack to choose to balance blood sugar levels and provide sustainable energy through the evening is one with both fat and protein (e.g. nuts). Unlike caffeine, which impacts the natural hormone production of the body, eating healthy fats is a great way to promote hormonal balance and curb hunger. (See my post: Why to Eat Fat (Even Saturated!) for more detailed information on choosing healthy fats.)
What are the best sources?
When selecting your favorite caffeinated beverage (in the morning!), here are some simple guidelines to improve the quality of your coffee or tea.
Organic Fair Trade Coffee. Choosing organic coffee will limit the amount of pesticides ingested with each cup. By purchasing Organic Fair Trade coffee, you are in turn supporting the ethical treatment of coffee farmers around the globe.
Organic Green Tea. If you are someone who drinks more than 1-2 cups of coffee per day, consider trying matcha green tea or organic Tulsi tea to moderate your coffee intake. Green tea is slightly lower in caffeine content and loaded with bioactive compounds that act as powerful antioxidants within the body. I like to purchase matcha green tea in a bulk powder form, which can be mixed with hot water for drinking, or added to smoothies for a little extra energy boost.
No Added Sugar. Many specialty coffees and teas are made with added sweeteners and flavorings. This powerful combination of caffeine and simple sugars wreaks havoc on your body’s natural hormone and energy levels. Skip the additives in your coffee or tea to limit not only calories, but also the stress on your adrenal glands and harsh impact on your blood sugar levels.
Quick Tips:
- Limit to 400 mg of caffeine per day for healthy adults. Limit to 200 mg for pregnant women.
- Avoid caffeine after 2-3 pm to optimize your sleep. *Remember that decaf does not mean “caffeine-free”.
- Choose organic, fair trade coffee and organic green tea without added sugar.
- Instead of a caffeinated beverage, reach for a snack of protein & fat in the afternoon to balance hormones and help prevent adrenal fatigue.
References:
Mayo Clinic. Nutrition and Healthy Eating. Caffeine: How much is too much? http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678?pg=1.
European Food Safety Authority (EFSA). Scientific Opinion on the Safety of Caffeine. 2015. http://www.efsa.europa.eu/sites/default/files/scientific_output/files/main_documents/4102.pdf.
Center for Science in the Public Interest. Caffeine Chart. https://cspinet.org/caffeine-chart.
Drake C, Roehrs T, Shambroom J and Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med. 2013; 9(11): 1195-200.
MacKenzie T. et al. Metabolic and hormonal effects of caffeine: randomized, double-blind, placebo-controlled crossover trial. Metabolism. 2007; 56(12): 1694-8.