A Wake-Up Call in the Over-Caffeinated World

You know that feeling – the one where your brain doesn't quite boot up until that first sip of coffee? Today, I want to talk about something that might resonate deeply, especially if your morning brew is non-negotiable. We're going to explore how too much of a good thing, your beloved coffee, can actually become a surprising source of trouble.

So, grab your mug (or maybe hold off for a moment) and let's dive into what happens when our trusty cup of joe turns on us.

Sue's Story: When Coffee Became the Problem

Meet Sue, a graduate of our Freedom From Migraines Method®.

For decades, coffee was her go-to for energy, often drinking multiple cups a day and even into the afternoon to power through. She even used it to try and lessen her low-level migraine pain, and sometimes it seemed to work.

But eventually, the magic faded. Instead of feeling energized, Sue became tired and jittery. She felt the need to drink more and more coffee to get the same effect, but it never quite delivered. Her regular caffeine use meant it stopped helping her migraine pain, even when it was mild.

This isn't unusual. Caffeine's impact on the brain is highly variable depending on how frequently you consume it. The brain develops a tolerance, making each dose less effective over time.

Sue realized something had to change, but she wasn't sure where to start. She was constantly tired, her sleep was poor, she felt anxious, and her migraines were becoming more frequent.

Finding Freedom: Cutting Back on Caffeine

When Sue joined The Freedom From Migraines Method®, she learned about the impact of caffeine on her body and her migraines. She made the decision to gradually reduce her coffee intake until she had just one small decaf each day.

I know this might sound daunting, and it did to Sue initially. However, with a plan and our daily support, she found it wasn't as difficult as she anticipated. And the results were remarkable.

Sue started feeling more awake naturally, without the constant need for a caffeine fix. Coffee transformed from a survival tool into something she could actually enjoy.

As Sue progressed through the program, focusing on reducing inflammation to lessen her migraines, she still experienced occasional migraine days. Interestingly, because she had significantly cut back on her daily coffee, a small amount of regular coffee became a powerful tool again, effectively reducing her pain without relying on medication.

The Science Behind the Buzz: How Caffeine Works

Before you overhaul your morning routine, let's delve into the science behind caffeine so you can make informed decisions for yourself.

Caffeine is the world's most popular drug, used daily by millions to kick-start their day. In the US alone, 85% of the population consumes caffeine daily, averaging around 165mg – roughly one and a half cups of coffee. However, nearly 50% consume around 300mg daily.

While most commonly found in coffee, tea, and chocolate, caffeine is also present in numerous other beverages and foods.

That morning caffeinated drink has a significant impact on your central nervous system, making you feel more active and alert. It's easy to consume 200-300mg of caffeine daily, as a standard eight-ounce cup of drip coffee can contain between 125mg and 250mg.

Does this sound familiar? When I experienced migraines, I likely consumed over 500mg a day!

So, how does caffeine work its magic? It mimics a neurotransmitter called adenosine, which builds up in our neurons throughout the day. Normally, adenosine binds to receptors, gradually slowing down nerve cell activity and preparing us for sleep. However, when caffeine enters the picture, it takes adenosine's place, speeding up neural activity and fending off drowsiness.

The problem? Excessive caffeine can interfere with the clearing of adenosine during sleep, leaving us feeling groggy upon waking and potentially creating a cycle of caffeine dependence to stay alert. Caffeine dependency can develop after as little as seven days of consuming just 100mg per day.

The Ripple Effect: Sleep, Serotonin, and Migraines

Because caffeine can disrupt the sleep-wake cycle, it affects not only our alertness but also the quality of our sleep. And quality sleep is crucial for overall health and migraine freedom.

(Make sure to check out my podcast on sleep if you haven't already!)

Caffeine also indirectly influences serotonin levels in the brain – a neurotransmitter linked to mood, but importantly for migraine sufferers, serotonin levels can impact migraines.

Like Sue, many people with migraines reach for coffee or caffeinated drinks. In fact, many over-the-counter and prescription migraine medications also contain caffeine. You might even be taking one of the more popular ones that starts with the letter "E".

Here's the science behind this connection: Migraine pain is often attributed to inflammation, which increases blood flow and causes blood vessels in the brain to dilate. Serotonin can counteract this by constricting arterial size, thereby limiting blood flow. A shortage of serotonin can allow inflammation to persist.

Triptans, a common abortive medication for migraines, work by boosting serotonin levels to reduce inflammation and constrict blood flow, sometimes providing relief from migraine pain. However, this short-term relief can come with a cost, as triptans are powerful medications with various short and long-term side effects.

While caffeine is generally considered safe in reasonable amounts and can even improve mood, memory, and cognitive function, it's still a drug capable of altering your mental and physical state. It causes a rapid change, particularly in the brain's Circadian Responsivity, and triggers the release of adrenaline, which, in high levels, can actually increase migraine frequency and severity.

The Downside of Overdoing It

Excessive caffeine can bring along unwelcome companions like anxiety, insomnia, digestive issues, fatigue, and dehydration. If these symptoms are impacting your daily life – especially if you're taking medication for them – reducing or eliminating caffeine might be beneficial not only for your overall health but also for finding relief from migraines.

Dependency forms when the brain anticipates its next caffeine dose. If this expected dose isn't received, a withdrawal syndrome can occur, with symptoms like headaches, fatigue, difficulty concentrating, nausea, and others that can mimic a migraine. This withdrawal can even manifest as the "weekend migraine," often occurring on Saturdays or Sundays due to sleeping in and delaying the morning coffee.

Individual Differences: Genetics and Lifestyle

It's important to remember that caffeine affects individuals differently, influenced by factors like genetics, lifestyle, and body chemistry.

Genetically, researchers have identified two variations of the CYP1A2 gene, which helps the liver break down caffeine: a fast-metabolizing version and a slow-metabolizing version. Approximately 50% of people inherit two copies of the fast-metabolizing gene, allowing them to process caffeine up to four times faster than those with the slow-metabolizing version.

While most people can likely tolerate around 200mg of caffeine per day without significant adverse effects, individuals prone to migraines might need to experiment with this threshold, as it could be too high for many. Also, remember that the caffeine content in coffee can vary, so always check the specifics of your preferred source.

Furthermore, as we age, the enzymes involved in caffeine metabolism become less efficient, leading to a slower clearance rate. Other factors, such as pregnancy, certain medications (like oral contraceptives, antidepressants, and some heart medications), and smoking can also slow down caffeine metabolism and increase its half-life in your body.

Making Informed Choices

Whether you're a dedicated coffee lover or simply enjoy the occasional caffeinated treat, understanding how caffeine interacts with your body is crucial for maintaining your well-being, especially when it comes to finding freedom from migraines.

As always, if you need any support, please don't hesitate to reach out.

And if you’re not inside already, make sure to join the FREE Women’s Migraine Freedom™ Facebook Group and say hi. See you over there!

ABOUT THE AUTHOR

Debbie Waidl is the Owner of In The Balance Health Coaching LLC, and Founder of The Freedom From Migraines Method™ & The Migraine Freedom Protocol™
She supports busy moms living with Migraines.

Debbie will uncover what is holding them back from migraine freedom so they can live their life pain and symptom free, work productively, spend the time they want with family and friends, and stop missing out on the things they enjoy.

A message from Debbie:
"I was once right where you are now. 100% believing there was NO WAY to end migraines and my only option was to learn how to live with them or find that magic pill that maybe would work for a while. If anyone told me back then that I could end my pain once and for all, I would have called BS and popped another pill!

Skeptical times 10 was my middle name for sure because when you try it all and everyone tells you they can help you and they don’t. You stop believing… you lose HOPE!

I now realize I was approaching my migraines all backward.

I was trying to cover up symptoms versus trying to end my pain."

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