Caffeine, Stress and Your Health

Caffeine is widely considered a drug and is most often consumed in coffee, tea, soft drinks, energy drinks, and chocolate. Confusion and controversy surround caffeine, however. Here's a look at the pros and cons.

Effects on the Body

You can feel the effects of caffeine in your system within a few minutes of ingesting it, and it stays in your system for many hours: Its half-life ranges from two to 12 hours due to individual differences in metabolism and absorption. Caffeine affects many factors involved in the body's daily functions.

Hormones

Caffeine can alter the effects of several hormones.

• Adenosine: Caffeine can inhibit the absorption of adenosine, which calms the body. This can make you feel alert in the short run, but cause sleep problems later.
• Adrenaline: Caffeine injects adrenaline into your system, giving you a temporary boost, but possibly making you fatigued and depressed later. Taking more caffeine to counteract these effects can lead to agitation and sleeplessness.
• Cortisol: Caffeine can increase the body’s levels of cortisol, the “stress hormone,” which can lead to other health consequences ranging from weight gain and moodiness to heart disease and diabetes.
• Dopamine: Caffeine increases dopamine levels in your system, acting similarly to amphetamines. This can make you feel good at first, but low after it wears off. It can also lead to physical dependence.

Sleep

Caffeine can affect your sleep by keeping you awake longer than usual, thereby shortening the amount of sleep you get and giving you less time in the restorative stages of sleep. This takes a toll on your level of alertness the next day and on overall health. Interestingly, though, caffeine doesn’t affect the stages of sleep the way other stimulants do, so it’s a better choice than speed or other uppers if you need to stay awake.

Weight

Many experts believe that increased levels of cortisol lead to stronger cravings for fat and carbohydrates and cause the body to store fat in the abdomen. Also, if increased cortisol levels lead to stronger cravings for caffeine-laden foods, the body becomes trapped in a detrimental cycle.

Research also suggests that caffeine can impair the ability to taste sweet flavors and can increase cravings for sugar-laden treats. The good news, though, is that caffeine can speed up metabolism and help the body break down fat about 30% more efficiently if consumed before exercise. Additionally, caffeine can keep blood sugar levels elevated, staving off hunger.

Exercise

When caffeine elevates levels of cortisol and other hormones, you might feel a temporary boost; however, after the caffeine wears off, you can feel fatigued and slightly to moderately depressed. This can make physical activity more difficult than usual.

On the positive side, caffeine has been found to enhance physical performance and endurance if it isn’t overused.

Caffeine and Stress

Caffeine and stress can both elevate cortisol levels. High amounts of caffeine can lead to the negative health effects associated with prolonged elevated levels of cortisol (as in chronic stress). However, small to moderate amounts of caffeine can lift your mood and give you a boost.

The Verdict on Caffeine

With potential negative and positive health consequences, caffeine can be your friend, as long as you don't overdo it.

• Don’t take too much: Because of the health and physical dependence risks associated with higher levels of caffeine, it’s wise to limit your caffeine intake. Withdrawal symptoms can include cravings, headache, fatigue, and muscle pain.
• Avoid caffeine after 2 p.m.: Because sleep is important to proper physical functioning, and caffeine can stay in your system for eight hours or more, limit your caffeine intake to the first part of the day to ensure that your sleep isn’t disrupted.
• Enjoy caffeine with physical activity: Caffeine is best ingested before exercise, which can enhance performance. In turn, the stress-management benefits of exercise can help rein in stress throughout the day.

A Word From Verywell

Caffeine is the most commonly used drug in the world. Whether it benefits you seems to depend on how much you consume. Talk with your healthcare provider about the amount that's best for your particular health status.