Coffee is for Closers....and for Coaches
Coffee is for closers...and for coaches.
Some who are afflicted with this affliction will take just a sip, or two, of coffee before engaging in long days of vigorous mental activity — such as working in the classroom, writing papers or novels at home, doing research in an office library, or conducting interviews. Others might skip the coffee all together and rely on others to "keep them awake." But there are those who actually drink copious cups of joe throughout the day as they endure long hours and intense intellectual activity. They believe that caffeinated beverages give them greater focus and alertness when they are performing their tasks with diligence and intensity.
In the past year I have endured some long days of coaching. Well, that's what I did for my four students. In addition, I did research for both my doctoral thesis and my dissertation proposal, attended seminars and met with graduate professors to discuss research ideas for dissertations and theses, researched literature for participation in both discussion panels and presentations at conferences. As such I have found myself relying on coffee to stay focused on my tasks over the period of many months.
In fact I have made it a point to drink coffee before engaging in any type of intellectual activity that requires me to be focused and attentive. Actually, I made it a point — that is until I began to notice that after sustained periods of concentrated and intense mental activity, the effects of caffeine wore off and I was left exhausted, as if deprived of sleep.
I suspect this phenomenon is part of a much larger problem – there are many people who probably fall prey to the same affliction. They are actively engaged in their daily routine, but the degree to which they engage in mentally taxing activities often has a debilitating effect on their energy level. In fact, this phenomenon is sometimes referred to as "Caffeine Deficiency Syndrome." (1)
If you think that such a syndrome is a myth and can't possibly happen to you, think again. Caffeine may have a cumulative effect on your energy level and increase the likelihood of exhaustion or depression. In other words, taking 3 to 4 cups of coffee throughout the day might eventually leave you feeling fatigued and depressed.
In recent years, the health risks associated with caffeine have become a major concern, especially among the public. The European Union has outlawed the advertising of many foods and beverages containing caffeine. In a conference in March 2016, The International Agency for Research on Cancer (IARC) concluded that there was sufficient evidence associating "caffeine intake with cancer in humans" and that "caffeine is carcinogenic to humans." (2)
Caffeine's association with premature death has also been documented by the U.S. government. In the U.S. National Health Interview Survey (NHIS) for 2013, approximately 4% of deaths could be attributed to caffeine use. This was up from 1% in 2005 and 0.6% in 1989. The NHIS is the largest survey of its kind and is conducted every two years by the National Center for Health Statistics to represent a cross-section of the population, while controlling for certain demographic variables. (3)
A study from 2014 also found that caffeine consumption was associated with an increased risk of death due to cancer or heart disease among women. In this study, women who consumed more than 300 milligrams of caffeine a day were at greater risk of dying from heart disease or cancer than women who didn't drink caffeinated beverages. Researchers found that 12% of deaths in women could be attributed to caffeine consumption. (4)
I'm not saying that consuming caffeine is going to kill you — but it may lead to the onset of chronic illness and symptoms such as exhaustion, depression and anxiety. Also, if you are already suffering from illness, caffeine may intensify the symptoms associated with your disorder — especially those related to energy and mood disturbances. (5)
Caffeine has a number of physiological effects. It stimulates the central nervous system resulting in increases in heart rate and blood pressure. Caffeine's stimulating effects on the central nervous system may lead to insomnia, headaches and restlessness if caffeine is consumed too close to bedtime.
According to the U.S. Food and Drug Administration (FDA), caffeine can make some people more jittery, anxious, irritable or unable to sleep than others – especially if taken too late in the afternoon or evening.(6) Additionally, according to some research from 2012, caffeine can cause or worsen symptoms of disorder such as anxiety disorders, depression and bipolar disorder. (7)
Caffeine is also associated with increased urination and can cause dehydration. Other side effects have been reported, including nausea and dizziness. (8) A study from 2009 found that drinking several cups of coffee every day may cause heartburn in some people. Caffeine from foods, beverages and medications can worsen heartburn resulting in a condition known as Gastroesophageal Reflux Disease (GERD). GERD occurs when the stomach acid flows backward into the esophagus, the tube leading to the stomach.(9)
Many individuals suffer from headaches when they consume caffeine regularly or drink excessive amounts of coffee. According to the Mayo Clinic, caffeine can cause headaches by increasing blood flow to the brain through dilation of the blood vessels. This can trigger pain and other problems in the brain and spinal cord.(10)
Some individuals experience digestive upset or diarrhea when they consume caffeine. A study from 1994 reported that as much as 25% of patients with Irritable Bowel Syndrome (IBS) were affected by caffeine. Although some research suggests that IBS is associated with depression, it is often difficult to pinpoint a cause for the problem. (11) Research conducted in 2007 found that several acute gastrointestinal symptoms were more prevalent in patients who consumed caffeinated beverages than those who didn't. The symptoms included nausea, abdominal discomfort and vomiting. (12)
Some research has demonstrated that caffeine intake may increase insulin resistance in individuals with obesity and Type 2 diabetes. This means that more insulin is required when caffeine is consumed, which increases the risk of diabetes. The effect caffeine has on glucose (blood sugar) in individuals with Type 1 and Type 2 diabetes, however, remains unclear. (13)
It is important to note that the effects of caffeine vary from person to person, depending on their genetics and the amount of caffeine they consume. In general, people who are sensitive to or regularly use stimulants such as caffeine or nicotine are more likely to develop symptoms related to withdrawal.
Conclusion
Caffeine is considered a stimulant, although some research suggests that it may be more of a depressant than a stimulant. In any case, caffeine has many effects on the human body, which can be harmful if consumed in excess or over a long period of time.
As I mentioned earlier, the amount of caffeine in our food and beverages has been on the rise and even small amounts are enough to affect our health.