Is the first thing in your mind when you wake up in the morning nice smelling cup of coffee? You cannot wake up without it? However, caffeine on empty stomach effects stress hormone called cortisol.
What is Cortisol?
Cortisol is a steroid hormone. It is the main glucocorticoid hormone, which is the body's main stress hormone. Generally, cortisol levels are highest in the morning when you wake up and lowest around midnight.
Morning Coffee and Cortisol Levels
In the morning, your cortisol levels are already high to help you wake up and become alert to plan your day ahead, thus increasing your heart rate. All of these factors are a result of increased your cortisol levels. On top of that, consuming caffeine is increases your cortisol levels and when they are already high. When you drink coffee on an empty stomach in the morning, your body will respond by completely shutting down the fat burning, muscle building and repair mechanism. In addition to this, your body wants to protect itself by storing fat and retaining water, along with other negative emotional, physical and mental effects.
Symptoms of High Cortisol Levels
When cortisol level is high, the body will shows the following signs:
Facial roundness
Weight gain around middle body and upper back
Stretch marks and cellulite
Muscle lose
Slender arms and legs
High blood pressure
Bruises and redness on the skin
Acne
Mood swings such as anxiety, depression or irritability
For women, irregular menstrual periods and excess hair on the face and chest
How to drink coffee without raising cortisol levels?
To drink coffee without increasing cortisol levels, you need reduce the cortisol levels in the body to function normally. For this, eating foods that contain protein and fibre are important. Either a good breakfast with quality protein and fibre or mixing protein powder, soluble and insoluble fibre are good options.
Summary
Drinking coffee first thing in the morning isn't the best option if you are trying to manage your stress levels, but you can start the day by making a small, simple change. Maintaining a well balanced diet and structuring your meals is a good way to reduce the negative impact that cortisol can have on your body and mind.
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Disclaimer: This article does offer general information about health-related subjects, This information and other information posted in this article, blog and website or any linked materials are not intended for or used as a replacement for medical advice or treatment. If you you or another person has a medical concern, you should consult with your healthcare provider.
References
Thau L, Gandhi J, Sharma S. Physiology, Cortisol. [Updated 2023 Aug 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538239/
2. N/A, Turley Ramond J PA-C, Foley Maryann RN BSN, Haldmen-Enghert Chad MD [Updated: N/A]. In: Rochester [Internet]. Available from: https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeID=ACTH_BLOOD
3. One Great Coffee's Blog, [Posted:2024 Feb 04]. In: One Great Coffee's [Internet]. Available from: https://onegreatcoffee.com/blogs/latest-news/drinking-coffee-on-an-empty-stomach-facts-tips-and-more
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