Effects of Caffeine on Headache and Fatigue.
Are you familiar with the feeling of being lightheaded after drinking coffee? Caffeine is a stimulant that is found in some of our most popular beverages and foods, including coffee, tea, energy drinks, and chocolate. While coffee can be a pleasant morning pick-me-up or provide a helpful afternoon boost, caffeine in large quantities can cause uncomfortable side-effects such as lightheadedness, nausea, headaches, and fatigue. It is important to understand the effects of caffeine on our bodies, so we can make informed decisions about how much coffee – and other caffeinated beverages – we should be drinking.
Consuming more than 200-300mg of caffeine, which is equivalent to two to three 8-ounce cups of coffee, can lead to feelings of being lightheaded. Caffeine raises blood pressure and heart rate, sending signals to our brain to increase alertness and energy levels. When we consume too much caffeine, our body reacts by producing stress hormones. This is the main reason for why we might feel lightheaded after drinking coffee: the body is striving to maintain homeostasis amidst the sudden rush of these hormones.
Other effects of excessive amounts of caffeine can include nausea and headaches due to increased levels of cortisol. Cortisol is a stress hormone that is typically released when we are under physical or mental stress. This hormone can activate pain receptors and leave us feeling queasy or with a migraine.
For individuals who are particularly sensitive to caffeine, lower amounts may still be problematic. Women especially seem to be more prone to the side-effects of caffeine, and some experts suggest that pregnant women should avoid it altogether. Furthermore, those who suffer from anxiety, hypertension, and insomnia should stay on the safe side and limit their caffeine intake as much as possible.
Occasional lapses in judgement can happen when we reach for a comforting cup of joe after a long day, but be mindful of how much caffeine you are ingesting. Quality over quantity is key, so if you are a coffee drinker, make sure to use only the best ingredients and to pay attention to how much caffeine is in each cup.
Why do We Crave Caffeine?
Many people might already be aware of the effects of caffeine on our bodies, yet we often find ourselves seeking out coffee, energy drinks, and other caffeinated products. Despite knowing the potential side-effects, why is it that we still struggle with limiting our caffeine intake?
Research suggests that caffeine triggers reward pathways in the brain. The effects of this stimulant can give us a sense of pleasure and help us to feel alert and energised. Caffeine can help us to stay awake and alert, so it is not surprising that we tend to be drawn to naturally caffeinated products when we need a burst of energy. It just so happens that many of us also find the taste of coffee and tea soothing, further adding to our desire for these caffeinated beverages.
When our bodies become accustomed to caffeine, it can lead to withdrawals. Some symptoms of caffeine withdrawal can include low energy levels, increased irritability, headaches, and lightheadedness. Therefore, give yourself a pat on the back for consciously limiting your intake. Although it can be difficult, moderating how much caffeine we consume can be beneficial in the long run.
Strategies to Avoid Side-effects
Before we dive into some of the strategies that can be used to reduce the amount of caffeine we ingest, it is important to understand the different types of caffeinated beverages. Regular coffee contains higher amounts of caffeine than tea, energy drinks, and soda. Hence, these other beverages can be great alternatives if you are wanting to limit ingesting too much of this stimulant.
Secondly, it is beneficial to incorporate caffeine into our lifestyle in a conscious and mindful manner. Setting a daily limit, moderating caffeine intake throughout the day, and not consuming caffeine late in the afternoon or before bed are all great strategies to avoid feeling lightheaded from too much coffee. Additionally, pairing coffee with healthy foods, such as breakfast or lunch, can also be beneficial for moderating caffeine as well as sugar intake.
Lastly, be sure to check the caffeine content on labels. Many coffee companies are beginning to print details such as the coffee variety, amount of coffee per pitcher, and caffeine levels, so we can make informed choices. Similarly, tea companies indicate the recommended amounts of tea leaves per cup, including measured caffeine doses, so we know exactly how much caffeine is in every cup.
The Economic Impact of Caffeine Consumption
Based on the numbers, it is clear to see why coffee has become so popular. A recent study conducted by the National Coffee Association reports that 64% of adults in the United States drink at least one cup of coffee per day. The same study found that 67% of adults who consume coffee are under the age of 35: a demographic that is particularly attracted to new coffee varieties and craft coffee concoctions.
These days, new coffee businesses are popping up all over, from mobile coffee trucks parked outside universities to roasteries selling high-end coffee beans. Furthermore, convenience stores such as 7-Eleven, offer their own coffee blends, while popular coffee chains, such as Starbucks and Dunkin’, continue to allure us with new flavour selections. The increased demand for coffee products has created an enormous global market, generating over $80 billion in sales in 2019.
Crafting the perfect cup of coffee can be an art form, involving precision and a deep understanding of the different coffee varieties and roast levels. Whether you are interested in controlling the amount of caffeine in each cup, or simply want to explore new flavours, knowing the science of coffee can come in handy.
Sustainability in the Coffee Industry
Not only are craft roasteries sprouting up across the United States, but more and more coffee shops are taking their business to the digital world. A number of these companies are now offering subscription services, which allow customers to sign up for monthly coffee deliveries. This allows them to try out different coffee flavours without having to leave their homes, reducing the impact of traditional coffee shopping on the environment.
Sustainability is becoming one of the core values of the coffee industry. From sourcing organic and ethically-traded beans to providing reusable coffee cups, many of these new coffee companies are conscious of their impact on their local community and the environment. Furthermore, supporting local communities often means supporting local farmers, contributing to the local economy and providing fair sources of income.
Whether you are running an independent coffee shop, roasting coffee beans in the comfort of your home or simply running to the nearest drive-thru to get your morning cup of joe, sustainability and conscious consumption should be at the heart of every coffee journey.
Coffee & Meditation: An Alternative Caffeine Consumption
Caffeine is not always the answer when it comes to staying energised and alert throughout the day. Adopting more mindful practices such as meditation can be a great alternative for those wanting a more natural energy boost. Meditation provides a calm and focused state of being, allowing us to feel alert without any of the caffeine-induced side-effects.
The practice of mindful drinking can also be beneficial, helping us to be more mindful as we reach for that cup of coffee or tea. Many coffee shops are introducing the concept of mindful coffee drinking through specialised experiences, educating customers on the science of coffee and teaching them the art of appreciation.
Alternatively, if you are looking for something new, there are a variety of plant-based beverages that taste and look similar to coffee, but contain no caffeine. These beverages can include chicory, dandelion root, and chicory root, which have been used as coffee substitutes for centuries.
The Bottom Line
It is important to remember that feeling lightheaded after drinking coffee simply means that you are taking in too much caffeine. The key to avoiding this uncomfortable side-effect is moderation, so make sure to pay attention to how much caffeine you are consuming each day. If you are looking for alternative sources of energy, try experimenting with meditation and natural caffeine-free substitutes.
