Understanding Caffeine: Effects, Benefits, Risks, and Tips for Wellness
Caffeine is one of the most widely consumed beverages in the world. It is found in coffee, tea, and various energy drinks. However, there is often a confusion about its effects and the role it plays. This article dives into the nature of caffeine, positive effects, potential drawbacks, and how to support your adrenal health.
The Nature of Caffeine
Caffeine does not provide energy in itself. Instead, it stimulates the adrenal glands to release adrenaline, a hormone that triggers a temporary boost in alertness and physical performances. Understanding that this energy (stimulation) is not a natural function of the body, and when overstimulating the adrenal glands with caffeine it can lead to “adrenal exhaustion”.
Individual Responses to Caffeine
Everyone might have a different relationship and capacity to assimilate caffeine; while some might enjoy it as a morning ritual, some others might say it is a NEED when it comes to their energy and alertness, finally some others might say they don’t like it or are to sensitive to it and might experience disrupted sleep, anxiety, or jitteriness even with small amounts. That is why it is importance to recognise the bioindividual differences in individuals.
Benefits of coffee
Coffee specifically offers a range of benefits that goes beyond its rich flavour and aroma. The primary ingredient in coffee, caffeine, is a natural stimulant that affects the brain by increasing the release of neurotransmitters like dopamine and norepinephrine, which help improve mood, memory, and general cognitive function. Caffeine also increases adrenaline levels in the blood by preparing the body for any physical activity, breaking down body fat and making fatty acids available as fuel. On the other hand, coffee is loaded with powerful antioxidants that help the protect cells from damage cause by free radicals. Incorporating coffee into your daily routine can offer various health benefits. However, let's dive into some negative effects that may come with caffeine.
Drawbacks of caffeine
Excessive consumption of caffeine whether it is coffee, tea, or energy drinks, can lead to a range of negative effects on health.
Stress Response: Caffeine initiates a stress response by increasing the amount of cortisol (our stress hormone) released by the adrenals. Daily living causes stress, which is not easy for the adrenal glands - the small endocrine glands that sit atop of the kidneys. These glands play a critical role in initiating our “fight or flight” response and regulate the stress response thought the synthesis of hormone like cortisol and adrenaline, affecting our overall health, including our mental health.
Unequal Caffeine Sources: It is important to know that not all caffeine sources are equal. Adding whipped cream, sugar, and other flavoured ingredients will have an impact on your blood sugar and cause inflammation.
Risks of drinking coffee on an empty stomach
Drinking coffee on an empty stomach can have several risks, including:
Increased acidity and digestive discomfort: Coffee can stimulate production of stomach acid, leading to discomfort, indigestions, or even gastritis for people with sensitive stomachs. It is important to know that prolonged exposure to high acidity levels have an impact by increasing or inflammation levels within the gastrointestinal tract.
Increased cortisol levels that lead to anxiety and hormone imbalance: Consuming coffee the first thing in the morning interferes with out body’s natural cortisol production, which will indeed affect our hormonal balance and stress response even more. Leading to anxiety, fatigue, irritability…
Blood sugar fluctuations: Coffee has been shown to influence blood sugar levels, especially when it is consumed without food. By drinking it with an empty stomach it causes a rapid spike in blood sugar levels, followed by a crash. This can lead to low energy levels, feeling shaky, lightheaded, and may contribute to sugary cravings.
Impact on nutrient absorption: Consuming coffee before eating early in the morning can interfere with the body’s ability to absorb essential nutrients from your food. Coffee contains something called “tannins”. This compound can bind minerals like iron and calcium (make sure to take these supplements separately and wait a few hours after drinking coffee).
Supporting Your Adrenal Health
Supporting your adrenal health will be a crucial step for managing stress and maintaining overall well-being when drinking coffee. Here are some tips:
Nutrition: Eat clean and whole foods and reduce refined carboyhydrates
Lifestyle: Get adequate sleep aim. (aim for 7-9 hours of sleep), stay hydrated, reduce coffee consumption.
Stress Management: Participate in mindful activities like yoga, breath work, and meditation exercises.
Good Habits: Taking your coffee after breakfast and no later than 4pm.
Swap your coffee for another hot beverage like: beef bone broth (high in collagen) digestive teas, water with warm lemon for digestion,.
Matcha is an excellent coffee alternative due to its numerous health benefits and unique properties. Rich in antioxidants and helps combat free radicals reducing cell damage and risk of chronic diseases. It contains L-theanine, an amino acid the promotes relaxation and enhanced mood, providing a calm yet focused energy boost without jitters, helping you have balanced hormones.
Below you can find a premium ceremonial matcha from Row & Ma that will allow you to enjoy all the amazing benefits!
