Starting Your Day With Caffeine? Dietitian Reveals What Happens to Your Body

For many people, starting their day with a cup of coffee is like a sacred morning ritual. This has become almost like a habit. People often do this for the caffeine rush, which gives them a much-needed boost the moment they wake up. But is starting your day with caffeine a healthy habit? Today, we will answer this for you in this article.

To understand this better, we reached out to Ms Chitra BK, Chief of Dietetics, KIMS Hospitals, Electronic City, Bengaluru.    

What Happens To Your Body When You Start The Day With Caffeine? 

Ms Chitra says that for many individuals, beginning their day with caffeine can be good as long as it is taken in moderation (and in the right amount of caffeine). The expert explains, “Caffeine can stimulate the central nervous system and help with alertness, concentration and energy levels in the morning. In addition to caffeine, coffee and tea may also contain useful plant substances that can make coffee or tea a good addition to one's diet when taken without adding large amounts of sugar or cream.”

But the expert adds that unfortunately, caffeine does not work in the same way for everybody. Ms Chitra sheds more light on this: “Too much caffeine can cause acidity, stomach pain, anxiety, trembling, heart palpitations, and also increase blood pressure. Importantly, one can have trouble sleeping if involved in excessive caffeine intake, especially if one is very sensitive to it.”

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Benefits of Starting The Day With Caffeine

A 2012 study, published in the Asian Journal of Sports Medicine, examined the effects of consuming five milligrams per kilogram of caffeine in the morning in athletes. The researchers concluded that morning caffeine ingestion possesses ergogenic properties. This has the potential to benefit overall athletic performance. 

The study noted that the primary benefit observed during the trials was a significant reduction in the athletes' simple reaction time. This decrease in simple reaction time is an important indicator of enhanced individual motor performance. Moreover, these findings suggest that caffeine effectively improves short-term, high-intensity exercise capabilities when taken in the morning. 

The psychological examinations of the participants also found out a significant increase in feelings of vigour after caffeine consumption. The study notes that caffeine's impact is partly due to its ability to stimulate the central nervous system. Caffeine also helps by minimising the overall sensation of fatigue induced by exercise. Moreover, caffeine enhances excitation-contraction coupling in the muscles, which prepares the body for maximal physical output. 

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Risks of Starting The Day With Caffeine

The aforementioned study also examined the potential drawbacks and side effects of morning caffeine consumption. The most notable psychological side effect found in the trial was a statistically significant increase in the participants' anxiety levels. 

This spike in anxiety was quantified using a questionnaire. It specifically measured feelings such as being tense or scared. The study's methodology clarified that higher scores on these specific questionnaire items means a more adverse and negative mood state. 

Apart from the psychological impact, the researchers also discovered limitations in caffeine's physical benefits during a thirty-second maximal sprint test. The researchers also tracked this physiological change with the help of automated high-performance liquid chromatography to measure the levels of methylxanthines in the blood. Ultimately, the study concluded that caffeine in the morning causes significant increase in anxiety and shows a lack of improvement in the fatigue index. These represent some of the main side effects of morning caffeine, as identified in this research. 

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Tips to Safely Add Caffeine To Your Diet

Despite the side effects, the expert shares that you can safely make coffee a part of your daily diet. On this note, Ms Chitra shares some practical tips that can help you achieve this: 

• Begin with a low dose of caffeine instead of drinking several cups to alleviate fatigue.
• For healthy adults, up to 400mg of caffeine per day is assumed to be safe in general terms, but that might differ individually.
• Avoid making caffeine a substitute for breakfast, adequate hydration or sufficient sleep.
• Select coffee with low sugar and consume enough water at the same time.
• Avoid caffeine later in the day in case it interferes with sleep.
• Pregnant women or patients suffering from hypertension, cardiovascular issues, anxiety, or insomnia should consult a doctor about the effects of caffeine.

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Conclusion

Starting your day with caffeine can boost your energy, concentration, and physical performance when consumed in moderation. However, excessive amounts or individual sensitivities can cause adverse side effects such as anxiety, stomach issues, and sleep disruptions. Therefore, it is important to understand your body's unique tolerance. You can safely add coffee to your morning routine by staying within safe daily limits, minimising added sugars, and prioritising proper nutrition and sleep. With the help of these, you can safely make your morning brew a beneficial part of your routine.