Written by FH Contributor, Claudia Carrillo
Do you kickstart your mornings with a hot or iced cup of coffee? Maybe you rely on that afternoon caffeinated drink to power through the rest of your day? If you answered “yes” to at least two of these, you might just be a little dependent on caffeine—and that’s okay! But it’s important to understand how caffeine affects your body. Constantly skipping meals and relying on coffee to fuel your day isn’t the best approach for your energy levels or hormones.
Caffeine, a naturally occurring stimulant, is found in coffee, tea, and even chocolate! Have you ever experienced jitters after a large cup of coffee? That’s because caffeine stimulates your nervous system, helping to keep you awake and alert. But not everyone reacts the same to caffeine. Your genetic makeup plays a role in how your body processes it. Over time, you may build a tolerance to caffeine, which means you might need more to feel the same effects. However, some people may be more sensitive and experience anxiety, headaches, or other side effects.
Generally, adults should aim for no more than 300-400 mg per day, roughly 3-4 cups. If you’re sensitive to caffeine, it may be wise to cut back. While caffeine can give you that quick pick-me-up, it can also increase cortisol production if used excessively, especially if you’re already stressed. So if you tend to rely on caffeine in stressful times, it could potentially worsen your stress.
Caffeine is also found in some sodas and energy drinks, where it’s often synthetically added. Synthetic caffeine acts almost the same as naturally occurring caffeine but is absorbed more quickly, giving you a faster boost. So, what should you do when you’re up late or feeling low on energy and crave that caffeine fix? Instead of relying on coffee, try mindful alternatives that balance your body’s needs and avoid caffeine overload.
Try these instead:
- Decaf coffee: has a way lower caffeine content than regular coffee. For comparison, 8 oz of coffee typically contains approximately 96 mg of caffeine. Decaf only contains ~2 mg. Decaf beans have a slightly higher amount of fat and the health benefits, taste, and nutrient content compared to regular coffee is about the same. So, if you want the taste and feel of your favorite cup of coffee later in the day, this is a great option!
- Matcha tea: With around 19-44 mg of caffeine in 8 oz of matcha, this drink serves as a good alternative to limit caffeine or to substitute your second or third coffee of the day. The taste is fairly similar to green tea, so if you don’t like green tea maybe you’ll like our next option better.
- Chai tea: With about 26 mg of caffeine, chai tea is also at the lower end of caffeine quantity compared to coffees. Chai tea has a peculiar sweet yet spicy flavor that is a WINNER in our book.
Looking for ways to boost your energy? Try stepping outside to get some sunlight, exercise, adding more protein to your breakfast, and eating regularly to keep your blood sugar levels steady. Staying hydrated is key, as is sticking to a consistent sleep routine. Remember to take breaks throughout the day, add movement to your routine, and consider taking any necessary supplements, as recommended by your healthcare provider. Pay attention to what your body is telling you—it knows what it needs!
If you’re already living a healthy lifestyle with no issues around chronic stress, coffee might not be the culprit. But most of us don’t often think about what’s in our drinks. After reading this, you’ll likely start paying closer attention to how your body reacts after that cup of coffee or energy drink!
How do you enjoy your coffee?