4 Ways to Manage your Coffee Intake for Maximum Productivity
Coffee is commonly used as a psychoactive drug. Nonetheless, it is a drug. It comes with its shortcoming and if we can take care of the below points, we can use coffee to our utmost advantage while reducing its shortcomings.
Every machine needs energy to function. Our body is also a machine that needs fuel called energy to run, think and operate.
Every personal activity or work-related task requires a different level of energy. Then some tasks might be mentally draining, while others that do energize or excite you. We in isolation do not create energy. In the energy creation process, energy is transferred from one body to another.
On an everyday basis, humans need energy sources such as food and beverage, exercise, sleep, etc. Coffee as an energy-boosting beverage is consumed on a large scale by most people and this is not going to come down anytime soon. According to the National Coffee Association (NCA), coffee drinking in the US rose to 64% among adults, last year.
In all probability, you might have seen the lineup for coffee during your commute or in your office. Drinking coffee offers various advantages like boosting memory, preventing depression, ramping up metabolism and so on. Coffee and its primary ingredient caffeine acts as a performance fuel and improves focus and attention span. As per, Karen Ansel, R.D., a spokesperson for the American Dietetic Association, coffee is very effective at boosting energy and concentration levels. Hence, there is no denying the fact that it does give an energy boost and having coffee strategically, before your most important assignment, is a clever idea.
When we have a lot on our plate, we start relying on time to get more done. We stay late in the office, go early, skip lunches, etc. More to do means investing more hours and because time is limited, we feel worked up and coffee comes to our rescue then. We start gulping coffee once cup after another.
Take care of the below four points to make coffee work as an energy booster for you
1. Keep the Intake of Coffee Up to a certain level
The caffeine present in coffee influences a neurotransmitter called Adenosine in the brain. Adenosine affects attention, sleep, and alertness and makes us feel sleepy. It is a natural tiredness chemical. When Adenosine goes up beyond a certain level in the body, one has trouble staying awake and alert. After we sleep, the level of Adenosine comes down which prepares us for alertness in the morning.
Caffeine gives an intense competition to Adenosine. Caffeine does not let Adenosine to bind certain receptors in the brain. Adenosine stimulates other brain chemicals like Glutamate, dopamine (the feel-good chemical) and serotonin. These 2 chemicals stimulate the brain and offer energy and pave way for a positive mood. Hence a morning cup of coffee makes you happier and energetic. Caffeine also prevents dopamine, from getting absorbed into the body. Caffeine is like that person in the party who doesn’t let the people go home and who keeps the party alive.
The disadvantage that caffeine offers in terms of providing energy is that with time your brain needs more doses of caffeine to give the same results. The brains of people who drink a lot of coffee develop more adenosine receptors with time. It’s like the more your intake, the more you will need to take to have the same effect. The sad news is that it makes you dependent on it where studies have shown that if you avoid the caffeine, it prevents you from thinking sharply and clearly. This also shows why people get so grumpy when they don’t get enough coffee. That’s because the brain gets used to the stimulant. This makes it even more difficult for someone to leave this addiction. The brain understands the artificial effects of the caffeine and quickly adapts to the trick.
Hence, it important to keep the intake level within a certain range. For example, if you have 2 per day but with time you see this going up to 4 per day. Once you reach this threshold, try bringing it back slowly to 2 a day.
2. Coffee Should Not be Consumed on Empty Stomach
For many people, their day can’t even start without a cup of coffee. However, one shouldn’t drink coffee on an empty stomach. Coffee on an empty stomach disrupts digestion and is a strong appetite suppressant. "coffee depletes serotonin, which contributes to a sense of well-being. If you have it on an empty stomach, that quick delivery to the bloodstream leads to more anxiety and stress." says Barbara Mendez, a New York City nutrition consultant. The total percentage of coffee drinkers who have a cup within the first hour of waking up, if around 68%, as per a company called Statistic brain. Research says that coffee should be consumed when your stomach has food in it.
3. Have coffee in Intervals and Drink Water In Between:
One must drink coffee in intervals (Have a break between 2 cups of coffee) – As per FDA, the effect of caffeine is at its peak within one hour with traces of effects staying there for the next four to six hours.
Drink lots of water between coffee – Drinking coffee makes one feel dry and dehydrated. Water is anyways a great energy booster hence having water in intervals in a perfect choice. The more water, the better. Staying hydrated also keeps your organs functioning properly.
4. Avoid Caffeine before going to sleep
We should have coffee before going to sleep for the simple reason that it interferes with the quality of sleep. It is suggested to not have 200mg at one go. As per caffeineinformer.com, too much caffeine intake can cause hangover-like symptoms.
Sleep is one of the great energy boosters and tampering with it can cause you to feel low, lazy and demotivated.