On tense days, when the sirens are in the background, the overload of news and the heart beats a little faster than usual – many of us drink more coffee, especially black coffee. As the type of coffee that contains the most caffeine of all coffee types, I decided to check whether it helps with stress or actually harms?
To answer this, we need to understand two things at the same time: What coffee does to the body in general – and what happens in our body during stress?
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Let’s start with the basics: Coffee is one of the most researched beverages in the world of nutrition. Beyond caffeine, it contains hundreds of biologically active compounds, including polyphenols and antioxidants with anti-inflammatory activity.
Many large-scale epidemiological studies have found a link between moderate coffee drinking and a reduced risk of degenerative brain diseases, type 2 diabetes, liver diseases and lower “overall mortality.” For example, a study recently published and widely discussed, from Journal of Alzheimer’s Disease found a significant reduction in the risk of dementia among regular coffee drinkers in older age.
That is – coffee in itself is not a “health enemy.” Today they say exactly the opposite. In a moderate amount, up to about 400 mg of caffeine per day for a healthy adult (about 3-5 cups, depending on the type and strength), it is considered safe and may even contribute to health.
So why does the question even arise during days of stress?
When we are under pressure – emotional, security-related or occupational – the body activates the “fight or flight” system. The adrenal glands secrete adrenaline and cortisol, the pulse rises, blood pressure climbs, and blood sugar levels increase in order to provide immediate energy to the muscles and the brain.
The problem is that in such a state, the body is already in a high state of arousal – and this is where the effect of caffeine comes in.
Caffeine essentially acts as a blocker of adenosine receptors in the brain – the substance responsible for the feeling of fatigue. The result is increased alertness, but also an increase in something called sympathetic activity: This causes a faster pulse, increased adrenaline secretion and usually also a feeling of vigilance. In a normal situation – this is exactly the effect many people seek in the morning. But when we are already in a state of tension, it is quite possible that this addition is less necessary, perhaps even redundant.
Coffee on an empty stomach: Faster absorption and stronger effect
When drinking coffee on an empty stomach, caffeine is absorbed more quickly, and its level in the blood rises rapidly. The feeling is of an immediate “boost.” There is physiological logic to this – but it also means that the effect is sharper. In some people, especially during periods of stress, this may manifest as a rapid pulse, a feeling of restlessness, slight trembling or thoughts that are “racing” more intensely.
There are also those who will experience increased stomach sensitivity, heartburn or nausea, because coffee itself (regardless of caffeine) increases acid secretion in the stomach, and when it is empty – the sensation may be felt more strongly. In contrast, drinking coffee after a meal delays absorption. The effect of course still exists – but is more moderate.
Studies published in Psychosomatic Medicine and Stress essentially argue that the combination of chronic stress and high caffeine consumption may lead to higher cortisol levels throughout the day. That is – it is not good. They say that caffeine amplifies the stress response, especially in sensitive individuals.
On the other hand, it is important to also present examples of other studies that have shown that in moderate amounts, caffeine may actually improve mood and a sense of control, mainly thanks to improved alertness and concentration.
The answer, as usual, depends on the person and the amount. For those who feel that fatigue worsens their anxiety, and one cup of coffee helps them organize, think clearly and start the day – there is no reason to avoid it. It may even be preferable to continue the familiar routine, because routine also has a calming effect.
But pay attention to what happens to you – if the coffee causes palpitations, irritability, a feeling of “jumpiness” in the body or difficulty falling asleep at night – especially during a period when stress levels are already high – it may be worth reducing the amount, switching to weaker coffee, or drinking it alongside a meal and not on an empty stomach.
And what about sleep? These days, all of our sleep is affected anyway. Caffeine consumed in the morning mainly affects the first hours, but its half-life in the body is around 5-7 hours and sometimes even more. In some people, even coffee at 11:00 in the morning may affect sleep quality at night – and thus create a cycle of fatigue, more coffee, and more sensitivity to stress.
In addition to all of the above there is another issue worth mentioning – caffeine has a moderate effect on metabolism and fat breakdown. It also slightly increases bowel motility, and contributes to evacuation – an effect that was also documented in a study published in GUT. For those who suffer from constipation during periods of tension, this may actually be an advantage.
In conclusion it is important to remember: Coffee is not a treatment for stress. It does not lower cortisol, it does not calm the nervous system – and sometimes it does the opposite.
Black coffee in the morning is not “bad” even during days of stress – but it is also not a miracle cure. In a moderate amount, and for those who feel good with it, there is no reason to stop.
