If you’re an office worker you probably start your day out like many many other people with a couple of cups of coffee. Usually cups means mugs, which in reality means 3 -4 “Real” cups. Get to work or on the way and you stop for another blast of caffeine at Starbucks or other favorite coffee shop. During the day you may have another 1 or 2 cups especially in the early afternoon when the post lunch downer hits you. Then get home in the evening and experience the awful feeling of a total letdown in energy.
How many times have you heard people exclaim that they’re just too tired to do anything in the evening? And all they did was sit in a chair all day with the most exercise being the walk to the cafeteria for a carbohydrate laden lunch.
Recently I’ve been reading about the effects of caffeine on cortisol levels. Cortisol is called the stress hormone because it is produced when the body is under stress and helps to trigger the “Fight or flight” syndrome. It is also the adrenal hormone responsible for proper glucose metabolism, regulation of blood pressure, insulin release for blood sugar maintanence, immune function and inflammatory response.
Normal levels of cortisol are beneficial in regulating the above functions but too much cortisol over long periods can have negative effects ranging from impaired cognitive performance, suppressed thyroid function, blood sugar imbalances such as hyperglycemia, decreased bone density, decrease in muscle tissue, higher blood pressure, lowered immunity and inflammatory responses in the body, slowed wound healing, and other health consequences such as increased abdominal fat.
Caffeine increases cortisol levels and as we all know, coffee contains caffeine. Two cups of coffee can elevate cortisol levels for up to 14 hours. More and you’re just spiking to keep up with the inevitable letdown from the first two. Much has been written about this and all you have to do is google caffeine and cortisol to get a boatload of info from a variety of sources, including peer reviewed studies.
So if you’re tired in the evening when all you’ve done all day is sit, I’m guessing one culprit could be too much coffee – especially if you’re been loading it up with cream and sugar. This is definitely on my list of changes. Reduce intake of coffee/caffeine with the goal of eliminating it entirely except in special circumstances.
One of those circumstances is just before exercise when the spike in caffeine induced cortisol can have a positive benefit on exercise, producing more energy and endurance and increased fat burning without the letdown associated with consuming it at rest.
I’ll be starting my caffeine withdrawal tomorrow with a single cup of coffee before my power walk substituting water throughout the day for my normal 4-6 cups/mugs. Expecting headaches and other withdrawal symptoms. We’ll see how it goes.
