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Caffeine - The Energy Drainer
Do you enjoy an occasional espresso with the after dinner mints? Or do you make a more regular contribution to the 2.5 billion cups of coffee drunk each day? It peps you up, lures you out of bed and helps you face the day ahead. The rich aroma and flavour are welcoming and familiar. So what's wrong with your coffee habit? How about low energy, extra stress, mineral depletion, exhausted adrenal glands, indigestion, anxiety and mood swings.
If this sounds like you, it may be time to re-think your habit and discover that caffeine, the very substance you believed was keeping you going, is actually draining your energy! Black coffee has a zero Calorie count, so it can't provide energy - although you may think you feel energised. Caffeine is known as a psycho-stimulant because it works directly on the brain. It improves reaction time and concentration, giving the feeling of alertness and increased energy. It does this by blocking the action of adenosine, another psychoactive chemical. It is a chemical which is found throughout the body and is an important regulator of energy metabolism.
Adenosine is also involved in the transmission of electrical impulses along nerves. Having said all this, you would think that adenosine is a real live wire and an energising substance; but it is not. If you inject adenosine (or any other substance that increases adenosine levels) into the body it has a calming effect. It lowers blood pressure, heart rate and body temperature, protects against seizures, slows down the motility of the digestive tract and generally balances the body's reaction to stress. In large amounts it can make you feel quite lethargic and sleepy. This is because adenosine can slow down the release of neurotransmitters - chemicals that carry messages from one nerve cell to another. To do this, the adenosine molecule must first bind to specific receptor sites on the cell surface. Caffeine has a molecular structure that is so similar to adenosine, that it can bind to the same receptor sites and block the action of adenosine. Without the calming and controlling effect of adenosine, nerve cells continue to fire ... and fire more rapidly. As long as the caffeine molecules sit on the receptor sites, we are literally firing on all cylinders.
Caffeine not only blocks the action of adenosine, it also stimulates the adrenal glands to produce two stress hormones - adrenalin and cortisol. This gives a small kick to the system and, as part of the enjoyment of an occasional capuccino, is no bad thing. But regular coffee drinkers are keeping their bodies on a constant state of emergency by stimulating themselves with caffeine. Imagine that your adrenal glands are like a bank account. Genetic factors and your lifestyle determine how long you can continue to make repeated withdrawals against your energy reserves and still maintain good health. If you are one of those coffee drinkers who think that they get no effect from caffeine, you need to think again. If you can go to sleep right after a double shot of espresso, ask yourself why your adrenal glands have stopped responding and what that says about your adrenal health.
The adrenal glands are powerhouses of hormone production - releasing more than 150 hormones including testosterone, oestrogen and cortisol. It is the long term effects of raised cortisol levels that should make you think … as long as you are able to think. High levels of cortisol shrinks the part of the brain responsible for memory, blunts the immune system and interferes with the body's ability to fight infections. Time to take another day off with a sore throat, cold or the flu? Cortisol gets into every cell. Without it you are dead but if kept high for too long, it's equally critical. When stressed on a daily basis - either from caffeine or normal every day stress, cortisol levels remain high and you literally stew in your own juices. Essentially caffeine lowers your ability to handle stress. Events you would normally handle with calm confidence suddenly become insurmountable, adding to your stress and causing you to reach for the coffee jar. This is unfortunate for the 140,000 travellers, who pass through London's Gatwick airport each day, and have a fear of flying. In 1995, 1.4 million cups of coffee (equivalent to 5.2 tons of coffee beans) were served in an effort to calm them down!
Mood and energy swings reflect fluctuations in blood sugar levels. Caffeine promotes the breakdown of glycogen and the liver pours glucose into the bloodstream. This triggers the pancreas to secret excess insulin resulting in a sharp blood sugar drop (hypoglycaemia). There are over 208 acids in coffee which, along with the stimulation of stomach acid production, can contribute to indigestion and a variety of health problems caused by over acidity. Caffeine is a diuretic, making you urinate more frequently. Men with prostate problems can help themselves by cutting out coffee, which irritates the urinary tract and bladder. In both male and female bodies, caffeine forces the excretion of vital minerals essential for health, especially calcium, potassium and iron.
Caffeine is not technically classed as an addictive drug, but certainly many individuals depend upon it and suffer significant withdrawal symptoms if they go without their regular stimulant fix. They complain of a "washed out" feeling, tiredness, headaches and generally unwell. These are exactly some of the sensations that anyone recovering from an operation would suffer. We are told that they are due to the after effects of the anaesthetic, but a recent study has suggested that it is due to caffeine withdrawal. It is common practise to tell patients to avoid taking any drink containing caffeine both immediately before and after surgery. In fact once you get to this level, caffeine starts to have other less desirable effects on the body. In a sense you become over-stimulated; you are jittery, anxious, on edge all the time, nervous and sometimes visibly unsteady. This is known as the "coffee shakes" and is because caffeine disrupts the fine motor co-ordination within the nerves. These are also the symptoms that drive people to their first cup of the day. A recent study showed clearly that overnight caffeine deprivation is enough to induce significant negative effects including tiredness, headaches, depressed mood, anger, dejection. Once you have downed your first dose of caffeine, these feelings are relieved. This leads people to think that caffeine is making them feel better, but it is simply covering up the effects of too much and a tolerance to it. On top of this is adds to the overall stress of the body, so no wonder caffeine drinkers wake up in the morning feeling lousy. The feelings of withdrawal are an indication that a powerful, toxic chemical is being drained from your body.
These withdrawal symptoms are not pleasant and tend to last anything from 12 to 72 hours - as the "guinea pigs", who took part in my research, will attest. I asked them to give up caffeine for 2 weeks and tell me (via questionnaire) how they felt before and after the "caffeine challenge". Comments such as "I have more energy" "My headaches have gone" "I sleep so much better now" and "I seem to feeling less stressed" were common. Even those who cut down their caffeine intake benefited in terms of feeling better.
Switching to decaf is a popular option. However, decaf still contains around 10mg of caffeine in a large mug - still enough to stimulate healthy adrenal glands a jolt. Decaf also contains all the coffee acids that may cause stomach problems. In fact, since the decaffeination process is also harsh, it destroys many of the flavour components so decaf is made from the strongly flavoured robusta bean. Regular coffee, made from arabica beans, tends to be less caustic. The acids in coffee - regular and decaf - can challenge the body's alkaline balance. Calcium is used to buffer these excess acids. In the process, calcium reserves are depleted and coffee drinkers are at risk from osteoporosis. In some cases, decaf coffee can be worse for you compared with a regular brew. There are two methods used to decaffeinate the coffee beans; one is much healthier than the other!
The process is carried out when the coffee beans are green - before roasting or fermentation, by "washing" with water or a solvent. The solvent is either methyl chloride (the basis of paint stripper), or ethyl chloride (better known as a dry cleaning fluid!). These solvents can leave low levels of residues, which (if you are sensitive to them), are probably more harmful than the caffeine they are removing. The other method involves steam and carbon dioxide to remove the caffeine. It is a more expensive method, but does not leave any potentially harmful residues. To find out which decaffeination method has been used, you need to read the label. If it does not mention that water has been used or is vague about the method of decaffeination, you are probably drinking a brew of residual paint stripper!
The pure caffeine that is extracted is not wasted. It is ladled back into soft drinks and also many over the counter cold remedies and headaches pills. So if you suffer from a withdrawal headache as you cut down on your caffeine intake, remember not to reach for an alternative source in the form of a headache pill!
Sometimes you have to feel worse before you feel better - and this is true when you give up caffeine. Withdrawal mood swings, low energy and headaches go hand in hand with fatigue as your body begins to recover from its caffeine driven stress and find it's natural pace.
Once you are through the withdrawal phase, expect to feel better than you have felt for years. You may notice you have better skin, less mood swings, more energy and more friends as a result of giving up caffeine.
Typical Caffeine content of various foods and beverages
Average amount per 150ml cup Or as stated (mg) Range(mg)
Ground coffee 115 60 - 180
Instant coffee 65 30 - 120
Tea 40 20 - 60
Cocoa 4 2 - 20
Drinking chocolate 4 2 - 15
Decaf coffee 4 2 - 4
Decaf tea 3 2 - 4
Cola, 330ml can 40 30 -40
Lucozade, 330ml can 40 30 - 40
Dark chocolate, 100g bar 80 70 -90
Milk chocolate, 100g bar 20 4 - 60
Painkillers, 2 tablets 60 30 -130
No Doz, 1 tablet 100mg N/A
What to drink instead? Caffeine free (or very low levels) drinks
Herbal teas - camomile, peppermint, lemon verbena, fennel, rosehip.
Fruit teas - blackcurrant bracer, orange dazzler, apple magic etc.
Milk and cocoa, drinking chocolate, Horlicks and malted bedtime drinks
Fruit juices - dilute fresh orange juice with fizzy mineral water for a long refreshing drink when it is hot. Dilute apple concentrate with hot water and add a few cloves for a warming drink when it is cold.
Decaffeinated tea and coffee."
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