Everyone has days when they are a bit more tired than usual due to lack of sleep, a long work week, or daily stress. However, if chronic feelings of fatigue, low energy, or exhaustion last for more than a week, it may be an indicator of hormone or immune function problems. Coffee is the most socially acceptable mood altering drug of choice for Americans when they are lacking in energy from proper sleep, hydration, and nutrition, and exercise.
How Caffeine Affects the Body
Coffee, tea, soda, and chocolate contain caffeine, which is a stimulant. Upon ingesting caffeine, you may feel more alert and experience a decrease in drowsiness initially. However, increased fatigue can follow. According to a study published in the "Textbook of Natural Medicines," Joseph E Pizzorno found that those patients with the greatest caffeine intake experience the highest amount of fatigue. Caffeine stimulates the central nervous system, raising blood pressure, pulse, rate of breathing and blood sugar levels. Caffeine causes an uncontrolled firing of neurons in the brain. This excess neuron activity causes the pituitary gland to secrete adrenocorticothrophic hormone, ACTH, which in turn causes the adrenal glands to produce the adrenaline and cortisol. Excessive intakes of caffeine can force the adrenal gland to continue to secrete adrenaline and cortisol even if the body's resources are low, to the point of adrenal exhaustion.
Adrenal Exhaustion
Adrenaline and cortisol are secreted during the "fight or flight" response of the body when a quick burst of energy is required. Your body cannot differentiate between a perceived threat of danger, physical stress, emotional stress, or artificial stimulation due to drinking excessive amounts of coffee. Due to chronic over-stimulation of of the central nervous system, and over-production of the stress hormones adrenaline and cortisol, your adrenal glands can become fatigued or simply wear out. Drinking too much caffeine to maintain the caffeine "high" keeps the body in a constant state of stress, which the body was never designed to handle. Symptoms of adrenal exhaustion can included depression, anxiety, confusion, fatigue, irritability, sleep disturbances, mood swings, and dehydration.
Depletion of Vitamins and Minerals
Caffeine consumption can deplete your body of vitamins and minerals such as calcium, iron, zinc, and vitamins B and C. Switching to a decaf coffee may help to protect against the loss of these vitamins and minerals. Excessive consumption of coffee or soda can also contribute to dehydration, due to the diuretic affect of caffeine. Those who drink large amounts of caffeinated beverages may be less likely to consume adequate amounts of water. The American Dietetic Association recommends drinking eight 8 oz glasses of water per day.
Raising Energy Levels Naturally
When recovering from adrenal fatigue or adrenal exhaustion, it is beneficial to provide the body with foods that elevate mood and sustain energy. Incorporating protein and complex carbohydrate rich foods such as whole grains, legumes, fruits and vegetables can help to combat fatigue resulting from caffeine withdrawal. Withdrawal symptoms such as headache, drowsiness, mood swings are common, however generally subside within a week or two.
References
- "Textbook of Natural Medicines"; Murray M. and J. Pizzorno; 1999
- "Principles of orthomolecularism "; R.Hemat; 2003
- "Journal of the American Dietetic Association"; Position of the American Dietetic Association; March 2009
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