Caffeine and the Stress Cycle: What you need to know

By Julie Perks (Registered Dietitian)

It’s the morning, and you’ve hit snooze twice and it is time to get up and going. And like most people, you fill the kettle, and get your best mug ready for your favourite morning beverage – brewed just the way you like it.  It’s no longer just a routine, it’s a ritual.  You might even make a brew for someone you love.  Beverages shared before rushed goodbyes and then out the door you go.  Caffeine found in regular tea and coffee gives you that boost you think you need to get your day started, gets you focussed and keeps you alert.  You may even skip the tea or coffee and go straight for an energy drink – I see it’s a common choice among many people these days.  But caffeine doesn’t just wake us up, it interacts with our stress response within our body and understanding this can help us make wise decisions, because after all everything we put into our bodies is a choice.

Hormones & their roles in our body

Our nervous system is made up of many different hormones – all proteins doing a specific job within the body to regulate how our body functions. Our stress hormones, the most common ones being cortisol and adrenaline (also known as epinephrine) regulate the way our body responds to stress and they are directly impacted by caffeine.  When we drink tea, coffee or an energy drink, the caffeine they contain stimulates the central nervous system which in turn triggers an increase in both stress hormones.

Cortisol is responsible for regulating our blood sugar levels, alertness and energy levels.  When cortisol is raised in a short-term episode, it is designed to be a helpful response but when it is chronically elevated it can have negative side effects.  And Adrenaline, which we commonly know is our fight or flight hormone, where in stressful situations it helps us to “survive” by raising our heart rate, blood pressure and sharpens our focus however too much can deplete our capacity to cope. 

So, while your initial morning dose of caffeine may cause you to feel energized, repeated or higher caffeine intake can cause stress hormone overstimulation.  That is when we risk shifting from a helpful response of alertness into increased anxiety, poor sleep, cravings, and restlessness, all depending on the timing, dose, and our personal sensitivity to caffeine. 

How much Caffeine is in your cup?

Caffeine content can vary a lot depending on the type of drink and how it is prepared. Not all caffeine drinks are created equal; a flat white can have as much as an energy drink. But here is a rough guide so you can see how much you might have in a day.  Add up your personal intake on a regular day:

• Most people can tolerate up to 200-300mg per day but more than that will disrupt sleep and increase your stress response. 

Many of these drinks might contain added sugars or you might add your own and it is important to note that it isn’t only caffeine that can affect stress and energy levels.  Sweetened hot beverages, sodas, and many energy drinks can cause a rapid spike in energy levels followed by a crash which may leave you feeling more drained and irritable.

My recommendations would be to experiment how caffeine personally affects you.  Since the morning seems the most appropriate time to be energized it is better to time your caffeine earlier in the day and avoid it closer to bedtime.  Moderation is also something as Dietitians we use a lot when describing foods that we should eat but it can be used in this context too.  Limiting caffeine containing beverages to 1-2 cups per day is the recommendation.  To pair it with a meal and not use it as a meal replacement also reduces it impact on your nervous system and gives your body a steadier energy source.  And, if you experience any of the side effects mentioned earlier, like anxiety, an increased heart rate or disrupted sleep, perhaps it is time to consider cutting down or cutting it out altogether.  So, you can then explore some alternatives like herbal teas including rooibos or even caffeine free coffee alternatives.  Overall stress management would not be complete without mentioning movement, good sleep, and good nutrition.

So, while caffeine can be a useful tool it is important to note its impact on our stress and nervous system.  Use it wisely and mindfully and consider your own personal tolerance.  Maybe try reducing it and see how you feel and maybe even explore some alternatives.  You might find them a delightful new ritual to anchor your day.   

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There are no added sugars, caffeine, or artificial ingredients.

Key features of MannaBrew’s single ingredient:

Mesquite beans (from the Prosopis tree) are naturally sweet and contain:

• Dietary fiber
• Low glycemic carbohydrates
• Essential minerals (like calcium, magnesium, potassium, and iron)
• Protein
• Antioxidants
  

This makes MannaBrew a naturally caffeine-free, nutrient-rich coffee alternative suitable for:

• Pregnant or breastfeeding women
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Mesquite beans are a natural source of:

• Magnesium
• Zinc
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