The ABC's of Caffeine Awareness
People who know me, know I love coffee. In fact, I roast my own coffee at home. You might think I’m addicted, and you might be right. Except now, I typically just drink it on the weekends, and at times, I’ll have an occasional cup at work or grab an Americano from the AC Cafe. (Theirs is actually my favorite in town for flavor and price!) So, while I may or may not be addicted to it, I do enjoy a cup of joe and have done some research on both the benefits and drawbacks of consuming caffeine - mostly in the form of coffee.
I’m definitely not a doctor, and this absolutely does not constitute medical advice. Before changing anything about your diet or habits that could impact your health, be sure to consult with a physician. That being said, I have done a bit of research when it comes to caffeine. Here are some things that I’ve found about caffeine (including coffee) that I will share with you in honor of Caffeine Awareness Month.
Avoid Caffeine at Certain Times of the Day
Experts say to wait 90 to 120 minutes after waking before ingesting caffeine.1 Why? You might ask. It has to do with neural receptors and adenosine. Adenosine is a chemical in your brain whose levels are low when wake you up. Caffeine blocks the adenosine receptors, keeping it from clearing out as needed and waking you up fully. If you drink coffee or ingest caffeine too early, then once the caffeine is absorbed by your body and brain completely, you get that afternoon crash by more intensely feeling the effects of adenosine levels that are still in your body. By delaying your intake, you can decrease the effects of late-day caffeine collapse. (For a deeper dive, check out this YouTube video by Stanford Professor, Andrew Huberman.)
You should also avoid caffeine 8 to 10 hours before you go to sleep. Even if you’re one of “those people” who can drink caffeine late in the day and have no trouble falling asleep. (I’m one of those.) The problem is not just about falling asleep or even staying asleep. Caffeine can affect your body’s ability to enter deep sleep by up to 30% which, over the course of time, is the equivalent of aging you by 10-12 years.2
Benefits of Caffeine (Potential)
There are a number of research studies that indicate some potential benefits of caffeine3 including:
- Increased focus and alertness
- Improved exercise performance
- Lowered depression
- An uptick in metabolic rate
- Improved heart health
If your intake of choice is by consuming coffee there are a number of studies linked to other potential benefits, which may include better heart health, delay or reduction in the onset of Parkinson's Disease, as well as liver benefits.
While there are some potential benefits of caffeine, there can also be side effects and cause negative reactions when too much caffeine is consumed or if it interacts with certain medications. Continue reading to learn about some of the downsides of caffeine.
Choose How (or if) to Consume Caffeine
If you do decide to take caffeine in one of its various forms, there are some better ways to consume it. Avoid sugary caffeinated drinks, including sodas, energy drinks, and the like. They may get you the amount of caffeine you crave but pose other risks to your health and well-being, including unwanted calories, among other things.
There are a few other ways to ingest caffeine:
- Coffee (no more than four cups per day)
- Yerba Mate Tea
- Pill or supplement form
The recommended quantity of caffeine is somewhere between 100 and 400 mg per day depending on an individual’s tolerance. Those who suffer from anxiety or are anxiety-prone should typically avoid caffeine intake or check with a physician before making a change.
Downsides of Caffeine
While there is some evidence that suggests caffeine may improve certain aspects of health, there are also cautions that go alongside overdoing it with caffeine.4
- It’s potentially habit-forming and could be addictive
- It could make you feel jittery if taken in excess (or combined with certain medications or pre-existing health conditions)
- Can increase anxiety and insomnia
- Could result in digestive issues and even muscle breakdown
Researchers at Michigan State University found that while caffeine may help sleep-deprived individuals complete simpler tasks (even though there’s still some level of impairment), it still does not make up for a good night’s sleep when trying to accomplish more difficult tasks.5
While caffeine can be helpful and have its benefits, there are quite a few downsides to be aware of. Regardless if you choose to start or continue consuming caffeine (or even decide to cut back or cut it out altogether), if you change the amount of caffeine you consume, consult with your doctor, do your research, and listen to your body.
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