Coffee has been a central element of society for hundreds of years. It is an integral part of the morning ritual for many and often a necessary energy boost needed to make it through the day. But while coffee can be beneficial when consumed in moderation, there’s an issue lurking in the background – it can sometimes cause headaches if not managed responsibly.
When drinking coffee, caffeine – which is the active ingredient in coffee – effectively speeds up the body’s functions by increasing alertness, improving focus and also decreasing feelings of fatigue. “Caffeine is a stimulant drug and is considered to two to three times more potent than other stimulant substances,” explains Dr David Atkins, a Wellness Physician from Oregon.
Dr Atkins notes that when a person drinks caffeine, it takes about 30 minutes for the body to absorb it, and the effects of the caffeine sometimes last up to six hours in the body. The stimulating affects of caffeine vary upon individual body constitution, and if not managed responsibly, can be the primary source of headaches.
Pasty Cole, an active member of the British Coffee Association, explains that caffeine can, in fact, lead to headaches when abused. “To some degree, caffeine can contribute to a ‘rebound’ type headache in some people who over-consume caffeine and then try to go without. This sudden withdrawal from caffeine can cause headaches.”
Consuming too much caffeine can also cause a nasty headache called a “caffeine headache”. Dr Atkins states that it is one of the more common withdrawal symptoms of cutting off caffeine abruptly and too much at once. Such headaches can range from mild to severe but can be easily managed with proper hydration and relaxation techniques.
In summary, drinking too much coffee can cause headaches, due to its active ingredient – caffeine. Consumption should be moderated, and sudden withdrawal of caffeine should be avoided as it can draw mild to severe headaches. As long as these rules are respected, coffee can be consumed and enjoyed by both the casual and passionate coffee drinker.
Who is most at Risk?
Research indicates that caffeine-induced headaches occur more frequently in those with a history of migraine or other regular headaches, even when they are consuming low amounts of caffeine regularly. Dr Atkins also notes that people who are sensitive to other substances such as alcohol and particular foods may experience a similar sensitivity to coffee, and its active ingredients.
Dr David Atkins states that other contributing factors can be related to “high consumption of coffee to cope with things like lack of sleep, anxiety and depression. These people find caffeine helps them get through their day but the rebound headache that occurs because of over-consumption could be associated with their underlying condition causes.”
Finally, Cole notes that people with a sensitivity to a particular type of specific chemicals found in coffee, such as chlorogenic acid and quinic acid can experience different types of headaches and even gastrointestinal issues if they are allergic or sensitive to them.
Managing Caffeine Consumption
It is vital to remember to drink in moderation to avoid headaches caused by caffeine. Considering the dangers of caffeine overdose, the U.S. Department of Agriculture (USDA) states that “no more than 400 milligrams of caffeine a day is recommended.” This is approximately four cups of coffee.
Experts agree that it is also important to maintain a balanced diet and stress-free lifestyle. If headaches still occur and are consistent, it is important to seek medical advice as soon as possible. As Dr Atkins notes “Some headaches may go away with hydration, rest and relaxation but others may need clinical intervention. It is best to be evaluated by a healthcare provider to ascertain the root cause.”
All in all, coffee can be beneficial when consumed in moderation and can add to everyday life. However it needs to be taken into consideration that caffeine tends to have different effects on different people and its beneficial properties, may result in headaches when not managed properly.
Caffeine Sensitivity
Some people are much more caffeine-sensitive than others, and even small amounts can bring on a headache. Also, if someone abruptly starts or stops taking caffeine, they can experience headaches due to the sudden change. People with underlying health problems such as depression, anxiety or lack of sleep are likely to crave coffee and might begin consuming excessive amounts of coffee, often leading to caffeine induced headaches.
According to Dr Atkins, people who are particularly sensitive to caffeine should note that caffeine consumption should be at a minimum, as this will reduce the chance of developing any caffeine-induced headaches. Furthermore, in people who experience other symptoms such as nausea and general agitation due to caffeine consumption, it is best for them to refrain from coffee consumption completely.
Side Effects
Overexposure to caffeine can also lead to other unpleasant adverse reactions. Dr Atkins advises that “too much caffeine causes the body to become more active due to this stimulation and often causes heart palpitations, jitteriness, gastrointestinal issues like nausea, as well as difficulty sleeping and/or relaxing.” These can also cause headaches and further contribute to the issue.
Furthermore, when consuming caffeine, people should remember to drink plenty of water and eat regularly. Carbohydrates such as sugar and grains are great for eliminating headaches and sustaining consistent energy levels throughout the day. Regular exercise is also very important.
What has been proven about Coffee
Studies conducted by Harvard Medical School concluded that “drinking coffee moderately – three to five cups per day –may have health benefits.” These benefits include improved cognitive brain functions and a decreased risk of developing degenerative diseases such as Alzheimer’s, Parkinson’s and diabetes.
Additionally, moderate coffee consumption has been linked with a longer lifespan and a reduced risk of developing cancer, stroke and heart diseases. The research concluded that when consumed in moderation, coffee may even reduce the risk of depression, anxiety and improve overall mental health.
Finally, its stimulating effects may benefit athletes and physical workers who often need a boost to power through the day. Coffee can act as a natural performance enhancer, providing extra energy and focus to make it through a tough workout or work shift.
Coffee Alternatives
For those who wish to reduce coffee consumption but still seek an energy boost, there are alternative options available. Alternatives such as green tea and decaffeinated coffee provide a caffeine-free option, however it should be noted that some decaffeinated coffees are still somewhat caffeinated and can, thus, still bring about headaches.
Other alternatives such as turmeric latte, chai, guarana and Matcha, have become increasingly popular due to their different flavours and benefits. These drinks have varying levels of caffeine, with guarana being the highest.
Finally, the use of energy drinks has become increasingly popular, especially among those with an active lifestyle. While these drinks provide a substantial energy boost and are popular amongst athletes and fitness enthusiasts, they should also be consumed in moderation – as they often contain high amounts of sugar and artificial ingredients, which could potentially cause health problems such as headaches.
