If you’re prone to headaches after drinking coffee, it’s worth exploring why. Drinking coffee is a common, enjoyable ritual for many people, but for some, the end result is less than pleasant — a throbbing headache that just won’t go away. The connection between headaches and coffee has been the subject of numerous research studies, and the results can be quite illuminating.
At its core, the potential relationship between coffee and headaches boils down to caffeine. Caffeine constricts blood vessels, which can lead to headaches in those already prone to them. The amount of caffeine in a cup of coffee can vary significantly, depending on the type and roast of the beans, as well as the brewing method. As a general rule, the darker the roast, the less caffeine present.
Dr. Adam Fox, a British consultant and researcher, claims that coffee can act as a trigger for headaches within the normal migraine pattern. He suggests that coffee’s effects can increase the likelihood of a headache occurring but may not be the sole cause. Researched also suggests that caffeine can also lead to rebound headaches. A study from the New England Journal of Medicine found that 36% of people who suffer from migraines experienced headaches after drinking caffeinated beverages.
In addition to caffeine, acidity levels in coffee can also play a role in headaches. Acidic foods or beverages can cause irritation in the stomach and can trigger headaches in individuals. Researchers suggest that people prone to migraines reduce their exposure to acidic substances, including coffee.
There are several ways to reduce the occurrence of headaches related to drinking coffee. Dr. Richard B. Lipton, M.D., a professor of neurology and epidemiology at the Albert Einstein College of Medicine, suggests that limiting caffeine intake may be beneficial. He suggests limiting caffeine intake to a single cup a day, especially if you drink it late in the afternoon. For those prone to migraines, decreasing or eliminating caffeine entirely may be necessary.
There are some things that can be done to reduce the acidity levels in coffee and potentially make it easier on the stomach. Adding a pinch of baking soda to the grounds can help neutralize the acidity. Some people also find that a higher concentration of grounds to water can reduce the acidity. Going for a lighter roast can also reduce acidity levels, as well as the amount of caffeine present.
Finally, managing stress levels can play an important role in reducing headaches. Headaches related to coffee can be caused by a variety of factors, including stress, dehydration, low blood sugar, and caffeine. Stress levels can be effectively managed with lifestyle changes such as regular exercise, meditation, and good sleep habits.
Caffeine Quantity
Various studies have examined the quantity of caffeine consumption necessary for experiencing headaches. One study that examined the effects of caffeine consumption on people with migraine headaches found that even low amounts of caffeine consumption (less than 130 mg per day) could trigger the onset of headaches. Hence, it is conceivable that reducing the amount of caffeine consumed each day could reduce or minimize the chances of a headache.
However, as previously mentioned, the intensity of the caffeine in coffee can vary based on the type of bean, the roast, and the method of brewing. Therefore, it is difficult to determine the exact amount of caffeine that can be considered ‘low’. Additionally, due to caffeine’s addictive properties, attempting to reduce the amount of caffeine consumed may be challenging.
The types of coffee beans that are chosen can have an impact on the caffeine content. For instance, a dark roasted coffee bean would typically have a more intense flavor, and a higher caffeine content compared to a light roast coffee. Additionally, in comparison to an espresso coffee, which is typically more concentrated, a lighter coffee, such as made with a French press, may have lower levels of caffeine.
It is important to remember that the caffeine content of the coffee determines if a person may be prone to headaches or not. Therefore, those looking to reduce their caffeine intake should take into consideration their coffee of choice and its caffeine content.
Coffee Alternatives
When looking for a way to reduce the chances of experiencing a headache after drinking coffee, there are many alternatives that can be explored. One option is switching to a non-caffeinated beverage or beverage made from decaffeinated coffee beans. Not only does this reduce the risk of triggering headaches, but the lower acidity levels means it is potentially easier on the stomach.
Decaffeinated coffee actually remains quite close in flavor to its caffeinated counterpart, which can make it a great option for those wishing to reduce the occurrence of headaches associated with coffee. Decaf coffee also offers many of the same health benefits as regular coffee. Additionally, certain types of herbal and decaffeinated teas can provide a good alternative and may come with some added health benefits.
For individuals who are particularly prone to coffee-related headaches, eliminating coffee entirely may be necessary. There are many non-caffeinated beverages that can still provide the same stimulating effect, such as ginger or green tea, or sparkling water with a splash of fresh juice. Additionally, eating foods that contain naturally occurring caffeine, such as dark chocolate, can provide an alternative way to get a bit of energy without the risk of a headache.
Lifestyle Changes
In addition to switching to an alternative beverage, there are various lifestyle changes that can be made to reduce the risk of headaches from caffeine. Adopting a healthy diet, engaging in regular exercise and ensuring adequate hydration all help the body to adjust to changes in caffeine intake. Additionally, reducing stress levels, getting enough sleep and limiting the amount of caffeine consumed each day can go a long way in minimizing the chances of a coffee-related headache.
Headaches related to coffee consumption can be managed with adjustments in lifestyle, diet and beverage choices. For those prone to headaches, avoiding regularly drinking caffeinated beverages may be necessary. For those that enjoy drinking coffee, drinking a lighter roast, adding a pinch of baking soda to the grounds, decreasing the amount of caffeine consumed, switching to an alternative beverage, and ensuring adequate hydration and sleep can help to reduce the risk of headaches.
Medication
In some cases, using over-the-counter medications or prescription medications may be necessary. These medications can help to reduce the intensity of headaches and alleviate symptoms, but should be taken as instructed by a doctor. It is best to avoid combination medications that contain both caffeine and other painkillers (such as painkillers containing acetaminophen or aspirin). If headaches occur frequently, it is best to speak to a doctor about other medication options.
It should also be noted that some medications may interact with caffeine, which can increase the risk of experiencing a headache. Therefore, it is important to check with a doctor before increasing caffeine consumption while taking certain medications.
Caffeine Sensitivity
Caffeine sensitivity is another factor that should be considered when attempting to reduce the chances of headaches from caffeine. While some people can handle a few cups of coffee without experiencing any adverse effects, others may be highly sensitive and need to reduce their intake even further. In cases of extreme sensitivity, a switch to decaffeinated coffee may be necessary.
Individuals who are especially prone to headaches may benefit from keeping a log of their caffeine intake. Taking note of the time and amount consumed can help to identify patterns and potential triggers. Those prone to headaches should also monitor other factors that can cause or contribute to headaches, such as medications, stress levels and diet.
Conclusion
Headaches caused by drinking coffee can have a significant impact on quality of life, however with some lifestyle changes and proper medication, it is possible to reduce the occurrence of these headaches. Taking note of the type of coffee, the amount of caffeine consumed, and other factors, such as stress level and diet, can help to identify and monitor potential triggers. Additionally, switching to a non-caffeinated or decaffeinated beverage or altering lifestyle habits may help to reduce or eliminate the occurrence of coffee-related headaches.
