Plus mindful ways to keep your energy up without the crash
There are perhaps few things more ubiquitous in modern society than caffeine. It’s available in every corner cafe, your morning coffee, cuppa tea, and even your skincare (supposedly lauded as anti-aging). But can too much of a good thing in fact be bad for you? What are the consequences on our mental state of consuming caffeine on a daily basis?
If you consider yourself someone who can’t function without your cup of joe, then read on to learn seven facts you might not have realized about the relationship between caffeine and anxiety. Otherwise – please consider sharing this link with someone who is!
Caffeine is not acidic, but your black tea or coffee are!
Interestingly, the chemical composition of caffeine is slightly alkaline on the pH scale – but coffee has a pH of about 5 and is mildly acidic overall. Drinking too many acidic things can increase the likelihood of conditions such as acid reflux and ulcers (which sadly yours truly has been subject to on more than one occasion). According to Dr. Shannon Kilgore, the U.S. FDA considers 400 mg a day to be a safe amount to consume; most adults who drink a 12 oz cup of coffee have the equivalent of 135 mg. She recommends smaller, more frequent doses – like medicine – and stopping after 2 p.m.
The body’s response to caffeine may vary from person to person. Know your limits and sensitivities and more importantly, do things in moderation! Are you exercising on a regular basis to channel any extra energy from that afternoon pick-me-up? If you are experiencing a little heartburn, would you consider substituting that next cup with herbal mint tea? It isn’t rocket science, but when your body isn’t feeling at optimal physical health, it can affect your emotional state and mental health as well.
In related reading, here is a fascinating article from Cafely on how to lower the acidity of your coffee, including brewing with darker roast coffee beans, using ceramic or glass equipment, and adding milk or cream.
Consuming caffeine after a night of poor sleep can worsen your anxiety.
Most likely, the first thing we tend to resort to when we’re tired is anything that will give us energy – preferably fast. Caffeine is quickly absorbed into the body, blocking adenosine receptors in your brain, which are responsible for promoting sleep. Repeating this over an extended period of time could mean overstimulating your system when it needs to rest. Interestingly, the half-life of caffeine means that the effects start to wear off after approximately four to six hours (Houston Methodist). Understanding this information could help you gauge your limitations and determine when you should begin to scale back on your consumption.
Besides coffee and tea, beverages such as soda have an average of 34-54 mg of caffeine per 12 oz can. Be mindful of what you drink and again, how your body metabolizes or tolerates caffeine.The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) has recognized caffeine-induced anxiety disorder as a condition.
Symptoms may include increased heart rate or palpitations, sweating, shortened breaths, headaches, and restlessness.
Relatedly, in 2022, a study from the NIH examined the effects of caffeine on individuals diagnosed with panic disorder. This research was a meta-analysis or examination of ten other studies that have previously been conducted. In summary, the preliminary findings were that a greater dose of caffeine was correlated with a higher rate of panic attacks for these individuals. Researchers recommend that healthcare providers share information about the relationship of caffeine to anxiety with patients diagnosed with panic disorders.
Anecdotally, in the past I (Evelyn) have managed severe panic attacks related to a high-stress working environment. In addition to confidentially relaying the matter to management, a practical action I took to improve the situation was reducing my caffeine consumption. It was a simple – if not easy – step. For example, instead of drinking an English Breakfast or Earl Grey every morning, I scaled back to having one every other day and opting for non-caffeinated mint tea in the afternoon. The results weren’t immediate, but assisted my body in better mood regulation, sleep management, and ultimately fewer panic attacks. To this day, knowing my propensity to anxious behaviors and personal limits has helped me remain mindful of how much coffee and tea I put down the hatch.
People become more sensitive to caffeine as they age.
This may not come as a surprise, but our bodies change as we grow older. One of these ways is caffeine taking longer to clear our system; according to UCLA Health, one study found that coffee drinkers between ages 65 and 70 needed 33% more time to metabolize caffeine than their younger counterparts. Hence, the same amount of coffee could see effects lasting longer, making it necessary to reconsider how much is healthy to consume on a regular basis.
Caffeine may positively impact learning and engagement in neurodivergent individuals.
Total Care Therapy reports that caffeine can reduce hyperactivity, improve cognitive function, and increase social interaction in autistic children. Contrary to some overgeneralized claims that “caffeine cures autism,” more scientific studies are needed in addition to the research conducted by the University of Wisconsin-Madison, UC Irvine, and Health Science Center at University of Texas Houston. Autism and neurodivergence present dissimilarly from person to person, so maintaining an individualized approach and consulting with healthcare providers when uncertain is key (BridgeCare ABA).
As always, those with caffeine sensitivity or additional health concerns should not only take caffeine in moderation, but also consider dietary changes, medication, or behavioral therapies.
A symptom of caffeine withdrawal may include, of all things, low energy levels (Healthline).
Should you rely on caffeine to start your day or maintain your output, you could be increasing your dependency on more caffeine to produce the same level of energy. Subsequently, while you may maintain the same caffeine intake, you could feel more tired as your body develops a tolerance. Other reported signs of a long-term dependency on caffeine are:
– Difficulty concentrating
– Headaches
– Tremors
– Anxious or depressive mood
– IrritabilityIf you experience the above symptoms, get back on track by staying hydrated, incorporating more nutrient-rich foods into your diet, and practicing stress reduction techniques. Caffeine can be considered a psychoactive substance, and could be the culprit to a vicious cycle of addiction (Science Direct). Withdrawal symptoms for a dose over 235 mg could occur 12 to 24 hours after consumption and is best avoided by gradually reducing caffeine intake over a few days.
Thinking about your routine, how big of a role has caffeine played in your daily habits? Were there any findings that surprised you? If you are planning on making any changes to your caffeine intake based on what you’ve learned, let’s hear about them – share with us at findjoy@savorlining.com for your chance to be featured.