Is Caffeine Good For You?
Caffeine can be good for you - as a stimulant it wakes you up and gets the neurons in your brain firing, perfect for a big presentation or big race. But like everything worth talking about, it depends on when in your cycle you are using it.
If you use caffeine as medicine (think enemas or migraine treatment) or as a tool in your high achieving life (think race day or board meeting presentations), asking yourself When is the best time to use caffeine, is just as important a question as What type of caffeine, along with Why and With.
Let’s explore these questions below with the reminder that as always, bio-individuality is everything - how you respond to caffeine is likely going to be different than how your colleague responds.
This isn’t me just saying that as a disclaimer - in some studies black coffee was anti-inflammatory for endometriosis and in other studies, it demonstrated to be inflammatory!
So if you have a diagnosed condition like endometriosis or PCOS, be sure to experiment to see what’s right for your body, rather than basing your new consumption or ongoing caffeine consumption on some study.
It’s interesting to note that once your body has had caffeine, there are receptors in the brain that always want it (hello: addiction potential). You don’t need to give up your caffeine - well, not just yet anyway, because weaning off caffeine is a significant process - but you can mitigate some unwanted side effects by changing the way you consume caffeine and asking yourself the below questions:
WHAT is the best caffeine?
Organic, ethically sourced, high-quality caffeine is best for taste and your conscience.
Sugar-free caffeine means reduced blood sugar spikes and reduced inflammation. That’s because sugar is inflammatory, so every time you eat sugar, you trigger your body’s immune system to create inflammation.
The more sugar you eat, the more inflammation you create. And the more inflammation you have, the worse your menstrual cycles will be #truestory
Sugar also increases your risk of all sorts of nasties - think endometrial cancer, obesity, non-alcoholic fatty liver disease, heart disease, mental health conditions, depression, mood disorders and Alzheimer’s disease.
And while we are talking nasties, please stay way from the particularly icky “sugar-free” sweeteners in soft drinks like aspartame and even agave nectar in some chocolate - they are not your friends.
Look for a high percentage of cocoa in your chocolate - at least 75% percent - which is going to lower your sugar hit and also your dairy hit. (Yes: cow’s dairy is also inflammatory for many people and can contribute to painful periods).
If you drink coffee, then organic and freshly ground from a quality source is best to reduce the chance of mold toxins.
If you make bulletproof coffees, also choose organic, grass-fed unsalted butter for your healthy fats. When you choose unsalted butter, you can add in your own Celtic Sea Salt which is far superior to the table salt usually added to salted butter.
WHEN is the best time of day to consume caffeine?
Caffeine in the morning can help with mood and cognition, but I’m tipping you already knew that, yes?! When the circadian cycle is beginning to bring light into your world - that’s the best time to consume caffeine. But not on an empty stomach, okay?
Aim to eat your breakfast within 1 hour of waking and then enjoy your caffeine - your cup of coffee, black or green tea, spiced cacao or chocolate dessert (yes: dessert at breakfast is actually a thing and if you have a condition like PCOS, a way better option for you than dessert at dinner).
Caffeine has less of a body slam effect if you consume it 20 minutes after food, which is why it’s best consumed after a big breakfast. If you must consume caffeine later in the day, aim to eat a protein-rich significant snack or mini-meal first.
Your Ovulation (Present phase) is the preferred time in the menstrual cycle to enjoy caffeine. Your body can likely handle caffeine better then, rather than say during the Luteal (Engine phase) when both your progesterone and estrogen is very high and your ovaries, liver, gut and bowel is working hard to make, use up and then expel hormones.
Caffeine is documented to have a half-life of 6 hours, so if you consume caffeine (coffee, tea, soft drinks, cocao, chocolate) consider doing so more than 6 hours before bed, and even better, before 1pm.
You may find you are more or less sensitive than that – as always, trust your own response. Note: In a study with pregnant mothers drinking coffee, the heartrate of the foetus sped up for up to 24 hours.
WHY am I consuming caffeine?
Caffeine is used in big races like IronMan as a stimulant. It gives athletes the get up and go they need to keep going - and quickly. Consider what your own Why is for consuming caffeine.
In the mornings, ask yourself: Why do I need this coffee?
I know. This is a challenging question to ask but be really honest with yourself. The answer may surprise you. I drank coffee on an empty stomach in the morning for more than a decade. It was my morning ritual and I was convinced if I stopped, something terrible would happen, or at least, I would get headaches. I did stop and I did get headaches (I was right!) but the headaches eventually tapered off, and now I know that any rare morning headaches I get are due to something other than caffeine withdrawal.
In the afternoons, check in with yourself: Why am I thinking about caffeine? Am I actually hungry?
If so, please eat wholefoods first particularly foods containing magnesium like dark leafy greens, pumpkin and sunflower seeds, almonds, cashews, black beans and avocado, and then see how you are feeling. That’s because a craving for chocolate could actually be a nutritional craving for magnesium!
And if you have eaten, had a glass of water and you still want the caffeine, really ask yourself: Do I really need to sprint today? Sometimes the answer is yes because you have a deadline…
Sometimes it’s no, not really, you’re just a bit bored…
Take a moment to investigate if a break would actually serve you better ie. A lie down outside on the grass? A shower? A walk around the block? A nap?
Be honest with yourself and be kind. Whatever is happening to you today is your truth and needs to be honoured.
Note on naps: a 5-25 minute afternoon nap will give you renewed energy for 1-3 hours. Set yourself an alarm for at least 45 minutes so you can wind down, relax properly and not clock watch. You may not sleep and that’s okay – the rest is still valuable to sooth your buzzy but unproductive headspace. If you take a nap before 4pm, it will not affect your ability to fall asleep that night.
What shall I pair my caffeine WITH?
Hot caffeinated drinks like being with glass, ceramic or clay, don’t mind stainless steel (but you might – the taste and heat is intense!) and loathes plastic or polystyrene takeaway cups (hello: unwanted toxins that get released with heat).
So, instead of using a takeaway cup, bring your own reusable mug. Or better yet, sit down at the café, met the locals and use the cafe’s mugs – no dishes for you!
Anecdotally, a cuppa also enjoys company, so can you invite a friend or colleague to have a 20 minute break with you either in person or online?
You could even share your favourite chocolates and smugly quote the Nutrition Reviews study demonstrating that chocolate can make you happy! (see Notes below).
Wrapping up dear Wonder Woman: however you choose to consume your caffeine, please do so intentionally and with enjoyment. That’s because your body handles absorption easier when you are feeling calm and not engaging in guilt…
So go ahead and enjoy your conscious caffeine!
If you’d like more easy-to-implement food and lifestyle tips, you might enjoy My SUPERR Cycle book to read over the holidays.
NOTES:
Endometriosis Masterclass, Integrative Women’s Health Institute, completed November 2022.
How Much is Too Much? Sugar Science, a journal from University of California San Francisco. http://sugarscience.ucsf.edu/the-growing-concern-of-overconsumption.html
Felice Gersh, M.D with Alexis Perella: PCOS SOS A Gynecologist’s Lifeline To Naturally Restore Your Rhythms, Hormones and Happiness. 2018 Intergrative Medical Press
Niever K. The Impact of Coffee on Health. Planta Med. 2017 Nov;83(16):1256-1263. doi: 10.1055/s-0043-115007
Andrew Scholey, Lauren Owen: Effects of chocolate on cognitive function and mood: a systematic review, Nutrition Reviews, Volume 71, Issue 10, 1 October 2013, Pages 665-681, https://doi.org/10.1111/nure.12065