The morning buzz, what does coffee do?

Other than the morning buzz, what does coffee do and why would I skip it?

 

As you may know, we are detoxing this month from alcohol, caffeine, sugars & refined grains.

 

Why coffee?

Caffeine (the ingredient in coffee) has a direct effect on the brain and central nervous system.  It is a stimulant - which many people need to get going in the morning or need that jolt in the afternoon to get them through the day. I like to detox from it occasionally to reduce my levels if they start creeping up, and to know I am not reliant on it to get through my day. 

 

What does it do in your body?

It is a stimulant that does increase alertness and energy levels. Caffeine blocks adenosine (neuromodulators) receptors.  When it blocks a receptor which promotes sleepiness, caffeine can then increase alertness & gives you a quick burst of energy.  It also blocks a receptor which then increases dopamine levels which have stimulating and feel-good effects.  These effects are short lived, which then follow with a crash, shown with fatigue and irritability.

 

It also has many other effects throughout your body:

  • Caffeine increases the amount of acid in your stomach and may cause heartburn/reflux. 

  • Caffeine is a diuretic which increases urination.

  • Caffeine can create dehydration (ensure you have a glass of water before your coffee)

  • Caffeine increases heart rate & blood pressure for a short time.  Overdosing of caffeine can cause an irregular heartbeat.

  • Caffeine can interfere with absorption of calcium & iron.

  • There is some evidence that it can interfere with estrogen production and fertility.

  • In unborn babies, it can affect their growth and there is an increased risk of miscarriage.

 

There are some beneficial effects (in low to moderate levels):

  • Reduced risk of cancers (colorectal, liver & kidney).

  • Reduced risk of Type 2 Diabetes.

  • Reduced risk of cardiovascular disease (in healthy individuals).

  • May improve workouts and endurance.

  • May improve post exercise muscle soreness.

 

So how much is too much?

Now this varies vastly from person to person, but safe levels have been listed at 400mg/day.  Now if you are pregnant or planning for pregnancy, or breastfeeding the recommendation is less than 200mg.  Most single shots of coffee will have 80-100mg. So, for many people, 2-4 coffees won’t have any long-lasting health effects.

 

How long does it last?

Caffeine begins to affect your body very quickly, reaching a peak level in your blood within 30-60 minutes.  It can stay active in your system for a long time!  The time it takes an adult to reduce the caffeine by ½ is 5-6 hours (if you have a double shot coffee at 8am, you will still have half – about 100mg left in your body between 1-2-pm).  In a pregnant woman it’s 9-11 hours, in a baby or a small child, it can be 60-120 hours!  Keep that in mind when you have a wired screaming baby at 2am (it can be from the coffees you had days ago).

 

Beware of drinking coffee:

Drinking coffee 8 hours before bed is unlikely to give you the best nights sleep.  Also, if you suffer from anxiety or depression, be aware that it can exacerbate those symptoms. Any heart or blood pressure condition can also be exacerbated.

If you are pregnant, or breastfeeding, be aware of the risk that high intake can have on you and your bub. 

 

Now, I feel I have been reasonably unaffected by skipping my morning coffee, Alistair & our boys may have a different take on this.  Withdrawal symptoms can include headaches, fatigue or drowsiness, depression or irritability, difficulty concentrating, muscle pain or stiffness. 

 

Questions to ask?

1.    How much am I currently drinking?  Does that amount help or hinder?

2.    What is it doing to my body, mood & performance throughout the day?

3.    Does it impact my sleep?

 

Just for the record, I wouldn’t deprive anyone of a cup of coffee in the morning.  It’s being aware & knowing it’s effects.  Everything in moderation!  As for me, I am resetting this month, and am looking forward to enjoying my cup of coffee in the morning once again.   

 

 

References

1.    P. Nawrot, S. Jordan, J. Eastwood, J. Rotstein, A. Hugenholtz & M. Feeley (2003) Effects of caffeine on human health, Food Additives & Contaminants, 20:1, 1-30

2.    Astrid Nehlig, Jean-Luc Daval, Gérard Debry, (1992) Caffeine and the central nervous system: mechanisms of action, biochemical, metabolic and psychostimulant effects.  Brain Research Reviews, 17(2), 139-170.

3.    Kaplan, G.B., Greenblatt, D.J., Ehrenberg, B.L., Goddard, J.E., Cotreau, M.M., Harmatz, J.S. and Shader, R.I. (1997), Dose-Dependent Pharmacokinetics and Psychomotor Effects of Caffeine in Humans. The Journal of Clinical Pharmacology, 37: 693-703.

4.    Rob M van Dam, Edith JM Feskens (2002) Coffee consumption and risk of type 2 diabetes mellitus. The Lancet, 360: 9344,1477-1478.

5.    Choi Y, Chang Y, Ryu S, et al. Coffee consumption and coronary artery calcium in young and middle-aged asymptomatic adultsHeart 2015;101:686-691.

Christine Langcoffee, detox, caffenine