Caffeine, stress and your health

People may joke that they need coffee in the morning to be effective, but really, caffeine is a drug. It is most commonly used in coffee, tea, soft drinks and small doses of chocolate. Although we seem to have a soft spot for these foods, there is a lot of confusion and even controversy surrounding caffeine. Research seems to have made conflicting claims about the effects of caffeine. It helps to see the pros and cons.

Impact on the body

You can feel the impact of caffeine on your system within a few minutes of consuming caffeine, and it will stay in your system for several hours-due to individual differences, its half-life can be as short as 2 hours to as long as 12 hours vary in metabolism and absorption.Caffeine can affect the body in many ways.


Caffeine can change the effects of several hormones.

  • Adenosine: Caffeine can inhibit the absorption of adenosine and calm the body. This can keep you alert in the short term, but it can cause sleep problems later.
  • Epinephrine: Caffeine will inject epinephrine into your system, giving you a temporary boost, but it may make you feel tired and depressed in the future. If you consume more caffeine to counteract these effects, you will end up in a restless state throughout the day and may find yourself nervous and avant-garde at night.
  • Cortisol: Caffeine can increase the body’s cortisol levels, which is a “stress hormone” that can lead to other health consequences, including weight gain, low mood, heart disease and diabetes.
  • Dopamine: Caffeine increases the level of dopamine in your system, and its effect is similar to amphetamine. This can make you feel good at first, but you will feel low after it disappears. It can also lead to physical dependence.
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Caffeine can keep you awake for longer, thereby affecting your sleep, thereby shortening your sleep time and reducing your time in the sleep recovery phase. This will affect your alertness and overall health the next day.But the interesting thing is that caffeine does not affect the sleep phase like other stimulants, so if you need to stay awake, it is a better choice than speed or other tops.


Many experts believe that elevated cortisol levels will lead to stronger cravings for fat and carbohydrates, and cause the body to store fat in the abdomen. (Abdominal fat poses greater health risks than other types of fats.) In addition, if elevated cortisol levels cause a strong craving for caffeine-rich foods, the body will enter a cycle that only leads to worsening health. .

Studies have also shown that caffeine may weaken the ability to taste sweetness and increase cravings for sugary foods. However, the good news is that caffeine can speed up the metabolism. In addition, if consumed before exercise, it can help the body break down fat more effectively by about 30%. (However, you must exercise to get this benefit.) In addition, caffeine can raise blood sugar levels and make you feel less hungry.

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If caffeine temporarily raises the levels of cortisol and other hormones after the caffeine disappears, the body will feel tired and will experience mild to moderate depression. This makes physical activity more difficult.

On the positive side, if you don’t overuse caffeine, it has been found to improve physical function and endurance.This, coupled with its fat burning effect during exercise, can actually enhance the exercise effect, and if you exercise at the right time, you can get a better body shape.

Caffeine and stress

Both caffeine and stress can increase cortisol levels. Large amounts of caffeine can cause negative health effects (such as chronic stress) associated with chronically elevated cortisol levels. However, a small to moderate amount of caffeine can boost your mood and refresh your spirits.

If you consume a lot of caffeine, you may feel emotionally up and down, making you crave more caffeine to make it soar again, causing you to lose sleep, suffer health consequences, and feel more stress.

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The verdict on caffeine

Caffeine has potential negative and positive health consequences. As long as you consume caffeine in a controlled dose, it can become your friend.

  • Don’t drink too much: Because high caffeine content can bring health risks, and drinking four or more cups of coffee a day may lead to the risk of physical dependence, it is wise to limit caffeine intake. (Withdrawal symptoms may include cravings, headaches, fatigue, and muscle pain.)
  • Avoid caffeine intake after 2 pm: Because sleep is important for normal body function, and caffeine can stay in your system for 8 hours or more, limit your caffeine intake to one day The first half to ensure that your sleep will not be disturbed.
  • Enjoy caffeine through physical exercise: It is best to consume caffeine before exercise-this can improve your performance, and the stress management benefits of exercise can keep you healthy and reduce stress throughout the day.