How Caffeine Works and How to Drink Coffee the Right Way

Hello friends,

Do you love a morning cup of coffee?

I do.

Over 2.25 billion cups of coffee are consumed in the world daily.

That’s a lot of coffee.

So it’s highly likely that you’re having some coffee every morning too.

Here are some ideas to make the most of it.

This week in building health 👇

What is Caffeine Really Doing in Your System

Caffeine’s effect takes place in the brain.

It interacts with a neurotransmitter called adenosine, which tells your brain it’s getting sleepy.

By blocking adenosine, your brain doesn’t feel the effects of sleepiness.

That’s why you feel so alert after a cup of coffee.

What too Much Caffeine Feels Like

When you overdo it on the caffeine, your body lets you know.

You might feel jittery, anxious, or notice your heart racing.

But it's not just short-term effects.

Drinking too much caffeine on the regular can mess with several of your body's key systems.

Your cardiovascular, endocrine, urinary, metabolic and digestive systems can all take a hit.

So while a little caffeine boost is fine, it's best to keep it in moderation.

Listen to your body's cues and don't overload your system.

How to Drink Coffee the Right Way

If you want to avoid the jitters and crashes, don't drink coffee on an empty stomach.

Eating first helps slow the absorption of caffeine into your bloodstream.

High-fiber foods like whole grains, fruits and veggies are a great choice. So are protein-rich foods like eggs, yogurt or nuts.

Complex carbs like oatmeal can also help by providing sustained energy release.

It's also important to stay hydrated. Drink plenty of water before and after your coffee.

And be mindful of timing. Caffeine's effects can linger in your system for a while.

Aim to stop consuming caffeine at least six hours before bedtime. That way it won't interfere with your sleep.

Don’t Use Caffeine as a Band-Aid

While caffeine can provide a temporary energy boost, it's not a long-term solution for exhaustion.

If you find yourself constantly reaching for coffee to combat fatigue, it's time to address the root cause.

More often than not, that underlying issue is poor sleep.

Using caffeine to make up for lack of rest means your body never gets the chance to truly recover.

Focus on improving your sleep habits instead of relying on a caffeine crutch.

Stick to a consistent sleep schedule, even on weekends. Make sure your bedroom is dark, quiet and comfortable.

By prioritizing good sleep, you'll naturally have more energy - without needing that extra cup of joe.

→ Read more on this here

My favorite health things for the week

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Your Body Knows What Food It Needs

5 minutes | University of Bristol

As it turns out, our food cravings aren't just about calories.

New research shows that we're subconsciously drawn to foods that contain the specific vitamins and minerals our bodies need.

It's like an innate nutritional wisdom that guides our dietary choices.

It offers a fresh perspective on why we eat what we eat - and how our bodies are smarter than we think.

So the next time you're hit with a craving, consider that it might be your body's way of telling you what it needs.

→ Read more on this here

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If You’re Always Feeling Tired, Creatine Can Help

12 minutes | Brady Holmer

Think creatine is just for building muscle? Think again.

A new study shows it can also boost brain power when you're short on sleep.

By increasing energy to the brain, creatine enhances cognitive function during periods of sleep deprivation.

And get this: the effects are immediate, even after a single dose.

This challenges the belief that creatine needs long-term use to work.

For those burning the candle at both ends, this could be a game-changer.

More research is needed, but this study sheds new light on creatine's potential.

→ Read More About it Here

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Yoghurt for those with Diabetes

8 minutes | Becky Upham

For people with diabetes, figuring out what to eat can be very confusing.

This article says that Yoghurts can now make claims to help with diabetes management.

So I’m sharing this as a warning.

You may start seeing labels on yoghurt that make claims about its benefits for people with diabetes.

But just be on the lookout for how sweet they actually are (Remember, the plainer the yoghurt the better!)

→ Read More About it Here

Until next time

Just one quick addition here:

Yet ANOTHER study that talk about how exercise helps with anxiety and depression. Honestly, exercise is the best medicine you can take— the trick? You simply have to do it!

Have a Healthy Weekend