Caffeine: delightful or detrimental?

Many of us can’t start our day without one of the providers of caffeine: coffee, tea, chocolate, matcha, cola, yerba mate... the list goes on. But what does caffeine really do to us, other than boost our energy temporarily.

Caffeine is the most widely consumed psychoactive substance in the world. According to the Drug & Alcohol Foundation the average daily intake of caffeine is approximately 210 mgs of caffeine per day per person & is mainly in the form of coffee.

Regular caffeine use can lead to tolerance & dependence, meaning that, the body requires more of it each time. It directly effects dopamine in the brain, which is the neurotransmitter associated with the feelings of pleasure, reward & addictive & impulsive behaviours, therefore it can increase the propensity for us to form an addiction to it.

As with all things addictive there are consequences to abruptly stopping it, such as lethargy, headaches, fatigue, irritability, poor concentration & even flu-like symptoms. These symptoms usually begin 12 to 24 hours after the last dose of caffeine & may last for up to one week.

Absorption

The average time for absorption into the bloodstream is approximately 30 minutes. It will then pass through cellular membranes, including the testes, ovaries & even into the unborn foetus & the breast milk:

Caffeine easily passes through all tissues in the body providing the following affects

Vasoconstrictor: Increased release of norepinephrine which raises blood pressure by constricting peripheral blood vessels (which is also why it is used in some migraine treatments).

Increases adrenaline: Caffeine increases the production of adrenaline, which is a stress hormone that causes the heart to beat faster & release norepinephrine, which promotes temporary alertness & focus. However, long term - consistent adrenaline release is similar to the effects of long-term stress & can be associated with high blood pressure, increased risk of heart attack or stroke, anxiety, headaches, weight gain, insomnia, digestive problems & impaired immune function.

Accumulation of cAMP: Caffeine increases the accumulation of cyclic AMP, which is used as a major chemical activator for a plethora of bodily functions. One of the adverse effects of this accumulation is oedema (water retention).

Raises glutamate in brain: Excessive glutamate activity can cause jitters, anxiety & restlessness.

Raises cortisol & stimulates the sympathetic nervous system: This system correlates with the ‘fight or flight mechanism’. It suppresses the non-urgent (para sympathetic) functions, like digestion, reproduction, growth processes & some elements of immunity.

Poor sleep: Caffeine blocks adenosine (required for sleep), causing prolonged sleep latency (longer time before falling into deep sleep) & poor sleep quality. Not all traces of caffeine have left the body within 12 hours of ingestion, so many of us are still under its spell at bedtime & beyond.

Through epigenic testing & clinical observation, I have treated many people with fast caffeine metabolising capabilities, who could sleep after consuming caffeine late in the day for most of their life, then acquire a sensitivity to it later in life. This change can be explained by the expression of our DNA mutations or a reduced effectivity of liver enzymes, who’s role it is to break down caffeine & other chemicals we ingest. Mutations can misbehave, following sudden stress, changes in hormones or simply as part of aging.

If you think you need to decaffeinate your system near bedtime you can use 250-500mg’s of vitamin C, with 200mg’s of L-Theanine. This can also be used with your morning caffeine to help turn on the focus & clarity ‘alpha’ brainwave & utilise the caffeine energy hit more efficiently.

Giving caffeine up can be done as a slow wean, with minimal unpleasant symptoms by swapping one of your daily coffees for a decaf version or herbal tea & eventually drop the serve altogether. Or you can go ‘cold turkey’.

The Humbart Santillo method for going cold turkey

If you're thinking of going Cold Turkey, give this ritual a try to help manage withdrawal symptoms & cravings.

All you need is a foot bath sized tub, English or French Mustard, Eucalyptus, essential oil, large towel, metal or ceramic 'mixing size' bowl & peppermint tea.

Method:

1. Add warm/hot water (the hottest you can stand) into a foot bath.

2. Add 4 tbsps of English or French mustard & stir in.

3. Place it under a table.

4. In another mixing bowl, pour recently boiled water and 5 drops of Eucalyptus essential oil in.

5. Place the bowl on top of a table with a large towel over the top.

6. Spread the large towel out, covering the top of the bowl.

7. Sit with your feet in the hot footbath under the table & put your head under the towel - breathing the eucalyptus steam in.

Do this for 15-20 mins, then drink a cup of peppermint tea. It can take a maximum of 30-40 mins to decrease symptoms & you may need to do another round.