SOf course, coffee is great for many things. You know, it's like a basic human function when you're tired. But is it worth the price you pay for a sip of java? AKA, overdoing it can lead to endless indigestion or anxiety.
According to the gastroenterologist and nutritionist, he enjoys a daily cup. Not like that You may feel indigestion or your anxiety may continue to worsen for hours. In fact, health experts agree that there are several scientifically supported ways to reduce the effects of caffeine on your body. without I give up my daily drink cold turkey. Ahead, we covered why consuming too much caffeine can wreak so much havoc, how to minimize the effects caffeine has on your body, and what these health experts say are the best ways to minimize caffeine. effect).
How does caffeine affect your system?
Caffeine is a stimulant found in a variety of foods, such as coffee beans, certain tea leaves, cacao, and chocolate, or it can be added synthetically to certain energy sources, according to Melanie Murphy Richter, MS, RDN, a registered dietitian and neuronutritionist. Drink fluids (even water) as a quick-acting energy boost. Studies show that a whopping 93% of Americans consume at least one caffeinated beverage per day. But what effect does caffeine, found in the foods and drinks many of us consume on a regular basis, have on our bodies?
First and foremost, says Sarah Robbins, MD, FRCPC, a gastroenterologist, gut health expert, and founder of Well Sunday, caffeine affects almost every system in the body. However, it potentially has the greatest impact on the central nervous system. “Caffeine affects multiple neurotransmitters [chemical messengers in the brain] It affects your mood, energy levels, and overall cognitive function,” says Dr. Robbins.
Which of these interactions is most important? It affects the neurotransmitter adenosine. “Adenosine is a neurotransmitter that plays an important role in promoting sleep and suppressing arousal,” explains Dr. Robbins. “Caffeine acts as an adenosine receptor antagonist.” In other words, caffeine binds to adenosine receptors. without By activating it, it effectively blocks adenosine from attaching to these receptors. “Adenosine is unable to bind to receptors and exert its calming effects, resulting in increased neural activity and reduced fatigue,” adds Dr. Robbins.
As a result, blocked adenosine receptors trigger a cascade of chemical reactions that lead to the physiological responses most commonly associated with caffeine consumption, such as improved alertness, energy, focus and cognitive performance, says Dr. Robbins.
In addition to its effects on the central nervous system, caffeine also plays a role in increasing heart rate and blood pressure (cardiovascular system), releasing the “fight or flight” hormone adrenaline (endocrine system), and increasing urination due to its diuretic effect. (digestive system), increased metabolic rate and heat production (metabolic system), and increased acid production (digestive system).
Are there any downsides to too much caffeine? Ingestion causes side effects such as nervousness, anxiety, and increased heart rate. Fortunately, there are ways to minimize the effects of caffeine on your body.
6 Ways to Minimize the Effects of Caffeine on Your Body
1. Avoid consuming caffeine on an empty stomach
According to Richter, one of the best ways to reduce the effects of caffeine on your body is to avoid drinking it on an empty stomach. “Get food into your body as often as possible. before Drinking caffeine. “The negative effects of caffeine, such as anxiety, restlessness and rapid heartbeat, can be reduced by having a little buffer in your body’s stomach,” she says.
Meanwhile, Dr. Robbins agrees and points out that the best foods to eat prior to a caffeinated session include high-fiber foods like whole grains, fruits, and vegetables. This is because it slows the absorption of caffeine into the bloodstream and is rich in protein. Foods like eggs, yogurt, nuts, or protein smoothies can help stabilize blood sugar levels and reduce anxiety, while complex carbohydrates like oatmeal or whole-grain bread can slow caffeine absorption and provide a more sustained release of energy.
2. Hydrate, hydrate, hydrate
No chance to have a snack before your cup of coffee is ready? Dr. Robbins says drink water before (and After), consuming caffeine may help prevent dehydration and potential digestive problems. “If we are not properly hydrated, caffeine will become much more concentrated in the body. Drinking a large glass of water first thing in the morning before your coffee can help dilute the effects and effects of caffeine,” Richter adds.
Do you have a particularly sensitive stomach or are prone to acid reflux? Dr. Robbins notes that adding milk or dairy alternatives to your coffee may help alleviate the increase in stomach acid caused by caffeine. Meanwhile, herbal teas like peppermint or ginger tea can help soothe the digestive system and relieve symptoms of acid reflux or stomach discomfort, says Dr. Robbins.
But when in doubt, H2O is always a great choice. “It’s good to reiterate that drinking water after consuming caffeine helps you stay hydrated and remove excess caffeine from your system more efficiently,” says Dr. Robbin. As a rule of thumb, she recommends drinking a glass of water with every caffeinated drink to help maintain hydration levels.
3. Time your caffeine intake wisely
Dr. Robbins and Dr. Richter agree that coffee and breakfast go hand in hand. “Consuming caffeine in the morning can help reduce the effects of caffeine at bedtime and reduce the risk of sleep disorders,” says Dr. Robbins. Richter recommends stopping caffeine intake by 1 p.m. at the latest, so your body is out of the caffeine by the time you go to bed at night. Meanwhile, Dr. Robbins says that while caffeine may have a half-life of three to five hours, it can remain in your system for much longer, so another rule of thumb is to stop consuming caffeine at least six hours before bed. This is especially true if you suffer from GERD. “If you are prone to acid reflux, avoid lying down immediately after drinking beverages containing caffeine. Standing or sitting can help prevent stomach acid from refluxing into the esophagus,” says Dr. Robbins.
That said, if you're looking to use caffeine to fuel your afternoon workout, Dr. Robbins says timing is everything. “Consider the timing of your caffeine intake during exercise to effectively utilize the energy boost and potentially reduce the amount of time caffeine affects your system. Participating in physical activity can help you metabolize caffeine faster,” she says. says:
4. Limit caffeine intake if possible.
As with most things in life, moderation is key. That's why Dr. Robbins and Dr. Richter recommend limiting your caffeine intake whenever possible to help relieve common caffeine-related symptoms, such as anxiety, nervousness, and heart palpitations. “This may seem obvious, but reducing your intake helps you avoid overloading your body,” says Richter. According to Dr. Robbins, moderate caffeine intake for most people is considered 200 to 300 mg per day, which is equivalent to two to three cups of coffee. “However, if you are sensitive to caffeine, you may need to limit your intake further,” she says.
When to limit caffeine Not like that Switching to drinks with less caffeine first may also help. Dr. Robbins says tea, decaffeinated coffee, or herbal infusions can help you gradually reduce your caffeine intake. Keep in mind that stopping caffeine suddenly can cause side effects. Especially if you're used to consuming large amounts of caffeine on a regular basis, “this can lead to withdrawal symptoms like headaches, irritability, and fatigue,” she says. Therefore, a gradual reduction may help your body adapt more smoothly.
Pro tip: Dr. Robbins says caffeine isn't just found in coffee or tea, so be sure to read nutrition labels. “It’s also present in many sodas, energy drinks, chocolate and certain medications,” she says. “Keep these sources in mind when trying to minimize your overall caffeine intake.”
5. Make good sleep a priority
While coffee may seem important, Richter says it's best to address the root cause of your fatigue, which is lack of sleep. “If you consume coffee or caffeine to compensate for lack of sleep, your body will never truly recover. Getting better sleep can help you not need as much caffeine to function properly,” she says. In Dr. Robbins' view, this means maintaining a consistent sleep schedule, creating a comfortable sleep environment, and avoiding electronic screens before bed.
6. Eat something after consuming caffeine
While snacking, according to Dr. Robbins: ~ after Consuming caffeine may also help minimize the effects of caffeine on your system. One of her favorite foods to eat is bananas, which are rich in potassium, which help replenish electrolytes that can be depleted by caffeine's diuretic effect, help maintain heart health and reduce the effects of caffeine-induced anxiety. Magnesium-rich foods like spinach, almonds, and black beans help replenish magnesium stores depleted by caffeine consumption and aid muscle function and relaxation.
Caffeinated (and non-caffeinated) beverages for energy recommended by health experts
1. Matcha or green tea
“Matcha contains a unique form of caffeine called L-theanine, which promotes a sustained release of energy without the typical jitters or crashes. It also provides antioxidants to promote overall health,” says Dr. Robbins. “Matcha or filtered green tea, made by grinding whole green tea leaves, contains only one-third of the caffeine of coffee. And the L-theanine in matcha and green tea helps slow down the effects of caffeine, making it softer and milder,” adds Richter. Meanwhile, Dr. Robbins notes that L-theanine, also found in green tea, may help promote relaxation and improve focus without causing anxiety.
2. Chicory root coffee
Are you looking for a caffeine-free alternative that offers a similar experience to drinking a cup of coffee? Dr. Robbins says chicory root coffee is a good choice for its gut health benefits. “Chicory root coffee is a caffeine-free alternative that tastes similar to coffee. They are rich in inulin, a prebiotic fiber that can aid digestion and improve gut health,” she says.
3. Herbal tea and drinks
When it comes to bedtime, Dr. Robbins says herbal drinks like golden milk are great choices to promote relaxation. “Golden milk, made by mixing turmeric and other spices into warm or dairy-free milk, provides anti-inflammatory benefits. It can promote relaxation and is ideal when taken before bed,” she says. If golden milk isn't your thing, she suggests herbal infusions like peppermint, ginger, and chamomile, which “offer a variety of health benefits, from digestive support to stress reduction.”
4. Coffee
phew! That's right. According to Dr. Robbins, coffee is actually one of the best sources of caffeine. key? Limit your intake. “Consumption of coffee in moderation (typically three to four cups per day) has been shown to have numerous health benefits, including a reduced risk of type 2 diabetes, certain cancers, Parkinson's disease, and liver disease. The key is to consume it without excessive amounts of sugar or high-fat dairy products to maintain the health benefits,” she says.
Well+Good articles reference scientific, credible, recent and robust research to support the information we share. You can trust us on your wellness journey.