For millions of us, it wouldn’t be a normal day if you didn’t wake up to a freshly brewed tea or coffee. Or an afternoon pick-me-up or post-dinner espresso.
Caffeine is so intertwined in our lifestyle and culture that it often goes overlooked when it comes to assessing our health & wellbeing. How could having a daily oat flat white cause any harm?
In this 101, we’re going to explore caffeine in more detail, its benefits but also its downsides and how we can consume it in a sustainable way.
Caffeine is officially recognised as one of the worlds most consumed psychoactive compounds.
But what exactly is it?
Caffeine is a substance that stimulates the central nervous system (brain & spinal cord), heart and muscles. It exerts this stimulatory effect by blocking a molecule called Adenosine from binding to its receptor. Adenosine has varying functions in the body, which differ depending on location. For example, in the heart it works to reduce heart rate. In the brain, it helps promote sleep.
So, when you consume caffeine and Adenosine is blocked, it leaves you feeling more awake and alert.
Some people can tolerate high levels of caffeine – for example having a coffee before bed and being able to sleep. For other people, a coffee before bed would equate to an all-nighter.
How we respond to caffeine is unique and comes down to lots of different factors – genetics (slow or fast metabolisers), weight, age, health, medication, lifestyle etc.
What are the benefits of caffeine?
Caffeine has been widely studied and benefits include enhanced athletic performance, mental function and even lowered insulin sensitivity.
Athletic Performance
When caffeine is consumed before exercise, it appears to increase perceived physical strength and overall endurance. It has also shown to have an impact on metabolic rate and glycogen replenishment after moderate-intense exercise.
Mental Function
Consuming caffeine stimulates the CNS which increases a sense of alertness, focus whilst reducing fatigue. Mental function can be elevated even more when combining caffeine with glucose – so a good idea to consume your morning coffee/tea with breakfast.
Pain Management
Caffeine’s effect on pain is an interesting one. You’ll often find painkillers contain some caffeine – this is because caffeine has shown to reduce pain sensation through its Adenosine-blocking effect. Caffeine’s effect on pain modulation is being increasingly studied and it has also shown promising results when treating headaches and migraines.
Source of Antioxidants and Phytonutrients
This one is talking about coffee beans, green and black tea only – definitely not fizzy or energy drinks. Coffee beans are a rich source of antioxidants and phytonutrients. Green tea is a fantastic source of phytonutrients including Catechins.
Right onto the downsides.
What are some of the harmful effects of caffeine?
Mental Health
As with all stimulants, higher intake of caffeine can increase anxiety, nervousness and restlessness – especially in those already predisposed to anxiety.
Insomnia
Regular consumption of caffeine during the day & evening can disrupt sleep patterns & our circadian rhythm. Which could lead to sleep dysfunction and sleep onset insomnia.
GI Disturbance
Caffeine can irritate the digestive tract, causing general GI symptoms such as bloating, reflux, upset stomach etc. Caffeine can also be a trigger for people with IBS/intolerances.
Caffeine Dependence
Our bodies can very quickly become dependent on caffeine – even just one coffee a day can be habit-forming. Caffeine withdrawal can range from mild to severe and symptoms include migraines, nausea and shakiness.
So – a tale of two halves.
How can we harness the benefits of caffeine whilst reducing any negative effects?
The first step is to try to have several caffeine-free days a week, to avoid becoming dependent. It might be difficult at first but will get easier over a few weeks.
For lots of people, a morning coffee is the key to productivity & focus as the workday begins. Or you might find your concentration wanes in the afternoon without a cuppa.
If this resonates with you, perhaps you should consider healthier & more sustainable alternatives to caffeine such as adaptogens and herbs.
Level Up contains a highly sophisticated blend of adaptogens including Rhodiola & herbs such as Gotu Kola and Gingko Biloba. Carefully curated to provide a host of cognitive benefits that will have your brain at peak performance by the time you sit at your desk. Without the need for caffeine or the dreaded post-caffeine slump.
We’re so confident that you’ll love the benefits of Level Up, that we recommend swapping it out for your morning coffee & that you won’t look back!
Give it a try for 2 weeks and tell us how much better you feel.