Feeling Down? A Cup of Coffee May Perk You Up (Literally). Here’s Why.
Can caffeine help you when you’re feeling down? Science seems to think so. (Though your Facebook feed may disagree.)
In 2020, Harvard neurologist Dr. Alan Leviton published a review of scientific research exploring associations between caffeine and depression. He evaluated data from over 100 studies involving more than 300,000 people.
He concluded that people who drink coffee regularly are significantly less likely to be depressed than people who don’t drink coffee.
But what does this mean for you? You may not want to quit caffeine. Keep reading to learn why.
So, Is Coffee Good For You?
Common wisdom says that coffee can stunt your growth, weaken your bones, give you ulcers, make you jittery, and keep you up at night. All that bad press is enough to keep any coffee lover up at night.
But it turns out that coffee doesn’t deserve its bad reputation. Over the last 30 years, researchers have discovered a ton of benefits associated with drinking coffee.
Here are a few of the health benefits these studies found:
- Coffee reduces the risk of type 2 diabetes.
- Drinking a moderate amount of coffee helps protect against chronic liver disease.
- Drinking a moderate amount of coffee reduces the risk of stroke and dementia.
- Caffeine can boost attention, alertness, reaction time, and focus.
- Caffeine increases muscular endurance, speed, strength, and performance.
- Drinking 2 to 5 cups of black coffee daily may reduce the risk of heart disease by 30% or more.
- Drinking coffee with other people improves communication and good feelings.
There’s a lot more research I could include. But this list gives you an idea of where research on coffee is headed.
What About Tea?
There’s less research about how drinking tea affects your feelings. But the studies that have been done have similar results.
- A 2019 study said that older adults who drink tea are less likely to be depressed.
- Another study found coffee and tea may protect people from depression.
- Harvard School of Public Health says that tea may help with heart disease, high cholesterol, stroke, and high blood pressure.
- Green tea may also help reduce inflammation.
How Do Coffee and Tea Do It?
The list of coffee and tea’s health and wellness benefits makes it feel like a wonder drug. I understand that this can raise some red flags!
Western medicine tends to see our body’s systems as separate from each other. Doctors usually specialize in treating one part of the body. They also only treat the immediate symptoms that a patient brings to them.
But that’s probably not how coffee (or tea!) works, explains Dr. Leviton. (Remember him from the beginning of this article?) He suggests a few reasons why coffee may have a positive effect on so many different things. He says…
- Coffee is a leading source of antioxidants in our diet. Antioxidants protect our cells from harmful free radicals, which can cause them to break down.
- Coffee and green tea are anti-inflammatory agents. Inflammation is linked to many different chronic diseases and disorders.
- Caffeine blocks adenosine from the brain. Adenosine is a chemical associated with feelings of depression.
- Coffee promotes a healthier gut. A healthy gut is linked to better mental and physical health.
Is Caffeine an Antidepressant?
Scientists aren’t sure if coffee can be used to help lift depression. But here’s what we know:
- People who are depressed tend to have lower levels of antioxidants in their blood. Regular coffee consumption increases the levels of circulating antioxidants.
- People who are feeling depressed tend to experience higher levels of inflammation in their bodies. Coffee fights inflammation.
- Caffeine may directly affect mood by binding to adenosine receptors in the brain. Adenosine is a chemical that triggers depression when it binds to receptors in the brain. By getting there first, caffeine may reduce those feelings.
- The plant chemicals in coffee may increase the level of healthy bacteria in your gut. Research suggests that a healthier gut is associated with lower levels of depression.
Where Does Caffeine’s Bad Reputation Come From?
Caffeine isn’t a cure-all, of course. Caffeine causes your central nervous system to become more active. This can cause some unpleasant symptoms like
- Nervousness.
- Increased blood pressure.
- Increased heart rate.
- Anxiety.
- Jitteriness.
- Upset stomach.
- Insomnia and other sleep disturbances.
- Loss of appetite.
Scientists believe that some people may be naturally more likely to experience these symptoms. They also know that people who don’t consume caffeine tend to feel its negative effects more strongly.
Another concern is that you can train your brain to rely on a caffeine boost. This means you can experience withdrawal if you don’t consume caffeine. The most common symptoms of caffeine withdrawal are headache, irritability, and tiredness. Luckily, the symptoms are short-lived. You can also avoid them by slowly decreasing the amount of caffeine you consume instead of quitting cold turkey.
Finally, people who use caffeine to push through not getting enough sleep may be risking their health. Our brains depend on the downtime we get during deep sleep to refresh, renew, and heal. When you substitute caffeine for sleep too often, you could set yourself up for confusion, fatigue, and depression.
How to Enjoy Caffeine as Part of a Healthy Lifestyle
Now you know about how caffeine affects your brain and body. Let’s talk about ways to make it part of a healthy lifestyle.
Listen to Your Body
It’s really important to know how YOUR body reacts to caffeine. If that third cup of coffee makes you jittery, switch to decaf. Or have water instead. If drinking coffee after 4 p.m. keeps you awake until 3 A.M., choose something with less caffeine.
Learn About the Best Time of Day to Drink Coffee or Tea
Some experts suggest drinking your first cup of coffee at mid-morning when your cortisol levels are starting to drop. (This natural dip in your body’s stress hormone can lead you to feel sleepy.) That said, there are no studies on whether that actually makes a difference.
It is generally agreed that the effects of caffeine can be felt after 15 minutes. The level of caffeine in your blood peaks after about an hour, and stays at that level for about 4 hours. If you need to be focused and alert for your morning commute, start drinking your coffee or tea 15 minutes before you leave home.
Stick to the Suggested Guidelines for Caffeine Consumption
Medical organizations tend to agree that healthy adults should have no more than 400 mg of caffeine a day. That’s about four 8-ounce cups of brewed coffee.
Take a Look at Your Ingredient Labels
Remember that coffee and tea aren’t the only sources of caffeine. Also, caffeine isn’t the only upper in energy snacks and energy drinks. Many energy drinks or enhancers contain other ingredients that can increase the effects of caffeine. Again, pay attention to your body and don’t overdo it.
Skip the Add-Ons
Skip the sugar, flavor syrups, and all those sweet additions when having coffee and tea. Your drink is doing you more harm than good if it comes with a few hundred calories of fat and sugar.
Understand Caffeine can Reduce Your Appetite
If you drink coffee instead of eating meals, make a point of increasing the healthy foods you eat. Try to supplement your cup of coffee or tea with fruits, vegetables, whole grains, and protein. Remember, coffee doesn’t count as breakfast!
Avoid Caffeine too Close to Bedtime
Don’t substitute caffeine for sleep on a regular basis. Your body needs downtime to stay healthy.
Understand Who Shouldn’t Have Caffeine
You should avoid caffeine if you fall into one of the categories below.
- You are pregnant.
- You have a heart condition.
- You have high blood pressure.
- You have GERD or another digestive/intestinal problem.
- You are breastfeeding.
Finally, children should not have caffeine.
- The American Academy of Child and Adolescent Psychology notes there is no safe amount of caffeine for children under 12.
- Pediatricians recommend limiting children between 12 and 18 to no more than 100 mg of caffeine a day.
- Pediatricians also recommend against giving any kind of energy drinks to teens.
If you don’t want or can’t use caffeine, you can still take advantage of a healthy energy boost with B12 supplements. Vitamin B12 has many of the same health benefits as coffee, without caffeine.
Final Thoughts
Recent research suggests that caffeine may actually help improve your mood, increase your alertness, and make managing daily stress easier. Coffee and tea can be part of a healthy lifestyle as long as you use them in moderation and pay attention to the signals your body is sending you.
None of this is a substitute for advice from a medical professional. If you are feeling depressed please reach out for professional help.
If you would like more tips on living a healthier, happier life, check out my book, Life Hacks: Simple Steps to a Healthier Life. Please also consider giving this article a clap and following @wellnessmadeeasy on Medium for more easy ways to improve your life.
