THE INSIDIOUS LINK BETWEEN THE DAILY RITUAL OF A CUPPA (OR TWO OR 10) AND A MULTITUDE OF SYMPTOMS

Coffee, tea, energy drinks, soft drinks … I like to call them the life juice. I don’t know about you, but I have created my beautiful habitual routine of a morning that involves the decadent smell of freshly ground coffee beans in my favourite 16-ounce reusable Starbucks mug. I never used to be one for coffee drinking, until I entered university. Even then, I didn’t drink coffee at all until my last year. I even worked as a barista for three years without even knowing what my coffee tasted like!

Over the years of deciding what type of caffeinated beverage I liked, I found myself growing dependent on my daily dosage of the coffee type of life juice. This turned into two or three coffees (double shot) and potentially one or two energy drinks per day. On top of this, I then thought that adding a thermogenic before my training regime was a great idea. I was feeling the side-effects after a few years of this routine. My anxiety grew stronger and stronger each day, I had jittery hands constantly, and tipped into regular panic attacks. What I would encourage is to look into your family history. Do you have a high history of depression and anxiety running through your family line? Are you overly sensitive to products containing caffeine? If so, I urge you to continue reading. Most people are familiar with the main pharmacological movements of caffeine: it stimulates the nervous system, increases urine output.

CAFFEINE INTAKE UPSIDE? • Studies have shown that caffeine promotes heightened awareness and attention • When consumed in moderation, it appears that there are no serious adverse health effects associated with its use by adults • It is absorbed into the bloodstream within about 15 minutes of consumption, making It readily available for a “quick fix”.

WHAT IS THE DOWNSIDE? • Withdrawal from caffeine can cause fatigue, decreased physical strength, anxiety, headache, nausea/vomiting etc • Caffeine has a diuretic effect which can in turn cause dehydration • It has a negative effect on endurance events due to the loss of calcium. It can lead to decreased muscle contraction and in turn a loss of magnesium, which has potential to lead to muscle cramping • Caffeine can cause trouble in sleep patterns • It can contribute to anxiety and panic disorders • Through caffeine’s manipulation on adenosine receptors, the body may experience a decrease in the production of erythropoietin. This is the hormone that indicates the production of red blood cells - thus decreasing the body’s ability to carry oxygen (haemoglobin) • Caffeine can also counteract the ergogenic effect of creatine-loading for sports performance • Symptoms include anxiety, anxiety, agitation, insomnia, dysphoria, and potentially effect cognitive function in the ability to converse

FASCINATING FACTS The absorption is roughly the same regardless of whether caffeine is drunk, swallowed in capsules or eaten. Countless things disturb caffeine metabolism. Its metabolism is increased in users with habitual routines (such as myself), in people who smoke cigarettes, and even those who use certain over the counter painkillers. It can also affect people who exercise, and those who eat a diet rich in cruciferous vegetables (such as brussels sprouts, cabbage and cauliflower) and/ or flavonoids (a diverse group of phytonutrients, or plant chemicals, found in almost all fruits and vegetables. Along with carotenoids, they are responsible for the vivid colours in fruits and vegetables). Caffeine is mainly metabolised in the liver but the kidneys can be involved. On average, it takes three to five hours to expel half of the caffeine ingested through urine Studies show that caffeine can be metabolised at a similar rate in both men and women. However, should both a male and female athlete be competing in strenuous activities, there is a greater decrease in excretion in women in comparison to men Larger effects of caffeine appear to transpire in the sensitive folks. Higher sensitivity to the panicogenic substances effect those who consume high doses typically >400 mg+. Similar findings have also been made in patients with “performance social anxiety disorder”. Highest plasma absorptions are met within 15 minutes to two hours. However, this is dependent on the gastric emptying time of the individual. I personally like to limit my coffee to one per day and have a routine where twice a year I go caffeine-free for one month.

I like to prove to myself and the world that you don’t need to depend on your caffeine dosage to get you through. There are ways to get you through your day safe and sound, without risking those nasty jitters.

Some substitutes are: • Consistent nutritional balance throughout the day (insulin effective) • Chamomile tea • Kombucha • Green juice – eg. spinach, kale, pineapple, coconut water, apple and honey • Chai tea • Chicory root coffee In all, the information provided is based on my own personal thought and research, to educate and inform.

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Effects of Cortisol and Sleep