As a Seattle native, I have indulged in many cups of coffee, especially during the gray winters. Now I know much more about caffeine and its effects on the body, and although I still enjoy a cup of coffee here and there, caffeine is not in my daily routine anymore. And here’s why…

The effects of caffeine in the body are numerous but focused on the central nervous system (CNS) and heart:

• It inhibits the absorption of Adenosine, a hormone related to restfulness and sleep
• It excites Epinephrine directly stimulating the body’s fight or flight response and weakens the immune system
• Cortisol commonly referred to as the “stress hormone” is elevated, which increases blood pressure, blood sugar levels, and moodiness. In addition, it suppresses the immune system and is related to increased abdominal fat.
• Dopamine, the “feel good chemical” is increased suggesting the potential addictive properties of caffeine
• Acetylcholine is also increased, which in turn stimulates the CNS

The affects of caffeine in the body look strangely familiar… like those of a stress response. Caffeine, like stress, stimulates the CNS and activates the fight or flight response (increased heart and breathing rate, glucose becomes readily available, pupil dilation, sweating, decreased focus on digestion). This response is incredibly useful when we are threatened for our lives, but ironically becomes a threat to us if we live in this perpetual state of stress. Stress hormones such as Cortisol and Epinephrine build up in our bodies over time leading to headaches, irritable bowel syndrome, high blood pressure, chronic fatigue, depression, and susceptibility to infections.

Caffeine also affects the body by:

• increasing metabolism
• increasing the breakdown of fat if consumed prior to exercise
• increasing physical performance
• increasing urination, which can lead to dehydration and calcium depletion
• stimulating smooth muscle leading to diarrhea or uterine cramping during menses

As most of us have experienced at one time or another, caffeine withdrawal can cause headaches lasting up to 5 days. The best way to decrease caffeine intake is to cut down by 1/2 cup of the caffeine source daily. This slow taper decreases the likelihood of withdrawal.

In short, caffeine is something best used in moderation and definitely less than 300 mg daily. Here is some additional info on caffeine:

7 oz drip coffee 115-175 mg
7 oz brewed coffee 80-135 mg
1 shot espresso 100 mg
Tea (green to black) 30-70 mg
Yerba mate 25-150 mg
Mountain dew 55 mg
Coke 45 mg
Pepsi 37 mg

 In my first year of school I was a total stress case.  I felt electrically charged, like a highly caffeinated live wire.  My chest was constricted and deep breathing was nearly impossible.  I was irritable and sighed constantly.  The knot in my stomach stole my appetite and prevented me from eating more than a few bites of food in one sitting.  The pit in my throat was a major annoyance.  My energy was erratic, probably due to the lack of sleep I was getting.  My mind raced and finally after drifting off to sleep, disturbing vivid dreams frequently woke me.  I was miserable!  This is a classic case of liver Qi stagnation, a.k.a. stress.  When the Qi gets blocked, like it did in my case, you may have any number of physical or mental symptoms.   Continue Reading »

A very wise man once told me, “Either you think or don’t think, but if you choose to think, make a decision and act”. The first time I heard this I severely underestimated the magnitude of this advice. It wasn’t until, only hours later, I began stressing about something trivial like I really need to put away that stack of papers that’s been sitting on my desk for ages, or I should vacuum since I didn’t do it a week ago when I intended to. I realized then how so many of us get caught in rumination cycles on a daily basis and do nothing to assuage our guilt of non-action. It’s the hamster running and running in his wheel so determined to get somewhere, to do something. But sadly, there is no progress, no step forward.

So, I’m here to encourage you to step out of your wheel and either act or let it go. It really is as easy as that. Psychological stress and has a cumulative effect and when out of hand, can be crippling. Many people will become so overwhelmed that instead of being productive, become completely apathetic. Even the smallest tasks are daunting. You may notice that your moods are unstable; you’re feeling anxious, depressed, or both. There may be vague pains that seem to wander about your body. Your abdomen feels uncomfortable and distended. These are all signs of stress. You don’t have to feel this way.

Some people benefit from posting sticky notes reminding them to breathe or relax. You might also add to take action. Another thing you can do is force yourself to take just a few minutes to step away and clear your mind. Try not thinking for a minute. It is difficult, but you’ll notice a sense of clarity as the chatter dies down. Many people after acupuncture report that they feel this way. After the first few treatments, some find feeling a little tired later that day. However, they soon find an increased level of productivity and clarity and instead of thinking about their to-do list, they’re already in motion.

Sleep is highly underrated these days. When I ask people how their sleep is, most reply that it is okay. Upon further inquiry I find they are not getting enough hours (between 7-9 is recommended for most people) and they are not waking feeling refreshed. Since most people don’t know what good sleep is, first I’ll define what good sleep isn’t. Continue Reading »