Are you one of those people who can’t start their day without a cup of coffee? While coffee can be a great way to boost your energy and alertness, too much of it can leave you feeling jittery and shaky. If you’re experiencing the jitters from coffee, don’t worry, you’re not alone. In this article, we’ll explore what happens when you drink too much coffee, why it makes you shake, and most importantly, what you can eat to calm the jitters.
What Happens When You Drink Too Much Coffee?
Coffee is a stimulant that contains a compound called caffeine. Caffeine works by blocking the action of adenosine, a chemical that makes us feel tired. When adenosine is blocked, the brain produces more dopamine and norepinephrine, which are chemicals that make us feel alert and awake. However, when you drink too much coffee, the levels of these chemicals can become too high, leading to negative side effects such as jitters, anxiety, and an irregular heartbeat.
Why Does Coffee Make You Shake?
When you drink too much coffee, the caffeine can cause your body to release more epinephrine, also known as adrenaline. Epinephrine is a hormone that prepares your body for “fight or flight” by increasing your heart rate, blood pressure, and energy levels. However, too much epinephrine can cause your muscles to become tense and shaky, leading to the jitters.
What to Eat to Calm the Jitters
While it may seem counterintuitive, eating the right foods can help calm the jitters caused by too much coffee. Here are some foods that can help:
Complex Carbohydrates
Complex carbohydrates such as whole grains, fruits, and vegetables can help calm the jitters by releasing serotonin, a chemical that helps regulate mood and relaxation. Some examples of complex carbohydrates include:
- Brown rice
- Quinoa
- Whole wheat bread
- Apples
- Carrots
Protein-Rich Foods
Protein-rich foods such as lean meats, fish, and eggs can help calm the jitters by releasing GABA, a chemical that helps regulate nerve activity. Some examples of protein-rich foods include:
- Chicken breast
- Salmon
- Turkey breast
- Eggs
- Greek yogurt
Healthy Fats
Healthy fats such as nuts, seeds, and avocados can help calm the jitters by releasing serotonin and GABA. Some examples of healthy fats include:
- Almonds
- Walnuts
- Chia seeds
- Flaxseeds
- Avocados
B Vitamins
B vitamins, particularly B6, B9, and B12, can help calm the jitters by regulating nerve activity and releasing serotonin. Some examples of foods rich in B vitamins include:
- Lean meats
- Fish
- Eggs
- Dairy products
- Leafy greens
Herbal Teas
Herbal teas such as chamomile, lavender, and peppermint can help calm the jitters by releasing serotonin and GABA. These teas can be consumed hot or cold and can be sweetened with honey or sugar.
Other Remedies to Calm the Jitters
In addition to eating the right foods, there are other remedies that can help calm the jitters. Here are a few:
Deep Breathing Exercises
Deep breathing exercises can help calm the jitters by releasing serotonin and GABA. To do deep breathing exercises, sit comfortably with your eyes closed and breathe deeply through your nose and out through your mouth.
Progressive Muscle Relaxation
Progressive muscle relaxation can help calm the jitters by releasing tension in the muscles. To do progressive muscle relaxation, sit comfortably with your eyes closed and tense and then relax different muscle groups in your body.
Exercise
Exercise can help calm the jitters by releasing endorphins, which are chemicals that make us feel good. Some examples of exercises that can help calm the jitters include:
- Yoga
- Walking
- Jogging
- Cycling
- Swimming
Conclusion
While coffee can be a great way to boost your energy and alertness, too much of it can leave you feeling jittery and shaky. By eating the right foods and trying other remedies, you can calm the jitters and feel more relaxed and focused. Remember to always drink coffee in moderation and to listen to your body’s signals. If you experience persistent jitters or other negative side effects, consider reducing your coffee intake or switching to decaf.
Final Tips
Here are some final tips to keep in mind:
- Drink coffee in moderation (200-300mg of caffeine per day)
- Eat a balanced diet that includes complex carbohydrates, protein-rich foods, and healthy fats
- Try herbal teas such as chamomile, lavender, and peppermint
- Practice deep breathing exercises and progressive muscle relaxation
- Exercise regularly to release endorphins
By following these tips, you can enjoy the benefits of coffee while minimizing the negative side effects.
What causes coffee jitters?
Coffee jitters are caused by the high levels of caffeine found in coffee. When caffeine is consumed, it can cause an increase in heart rate, blood pressure, and energy levels. This can lead to feelings of jitteriness, anxiety, and an inability to focus. Additionally, caffeine can also cause dehydration, which can exacerbate the symptoms of coffee jitters.
In some cases, coffee jitters can also be caused by other factors such as sleep deprivation, stress, and certain medications. If you are experiencing persistent or severe coffee jitters, it is best to consult with a healthcare professional to rule out any underlying medical conditions.
What are the symptoms of coffee jitters?
The symptoms of coffee jitters can vary from person to person, but common symptoms include feelings of jitteriness, anxiety, and an inability to focus. You may also experience an increase in heart rate, blood pressure, and energy levels. In some cases, coffee jitters can also cause physical symptoms such as tremors, muscle spasms, and digestive issues.
If you are experiencing any of these symptoms, it is best to try to calm down and relax. You can try taking deep breaths, going for a walk, or engaging in a relaxing activity. You can also try eating foods that are high in complex carbohydrates, protein, and healthy fats to help stabilize your blood sugar levels and reduce the symptoms of coffee jitters.
What foods can help calm coffee jitters?
Foods that are high in complex carbohydrates, protein, and healthy fats can help calm coffee jitters. Examples of these foods include whole grain bread, fruits, vegetables, lean meats, and nuts. You can also try eating foods that are high in fiber, such as oatmeal, brown rice, and quinoa. These foods can help slow down the release of caffeine into your system and reduce the symptoms of coffee jitters.
In addition to these foods, you can also try eating foods that are high in potassium, such as bananas, avocados, and sweet potatoes. Potassium can help counteract the effects of caffeine and reduce the symptoms of coffee jitters. You can also try drinking water or other hydrating fluids to help replenish lost electrolytes and reduce the symptoms of coffee jitters.
Can bananas help with coffee jitters?
Yes, bananas can help with coffee jitters. Bananas are a good source of potassium, which can help counteract the effects of caffeine and reduce the symptoms of coffee jitters. Potassium can help slow down the release of caffeine into your system and reduce the symptoms of jitteriness, anxiety, and an inability to focus.
In addition to potassium, bananas are also a good source of complex carbohydrates, which can help stabilize your blood sugar levels and reduce the symptoms of coffee jitters. You can try eating a banana or drinking a banana smoothie to help calm down and reduce the symptoms of coffee jitters.
How long do coffee jitters last?
The length of time that coffee jitters last can vary from person to person, but in general, they can last anywhere from 30 minutes to several hours. The length of time that coffee jitters last will depend on the amount of caffeine consumed, as well as individual factors such as sleep deprivation, stress, and certain medications.
In general, the symptoms of coffee jitters will peak within 30 minutes to 1 hour after consuming caffeine, and will then begin to subside. However, in some cases, coffee jitters can last for several hours, especially if you are sensitive to caffeine or have consumed a large amount.
Can you prevent coffee jitters?
Yes, you can prevent coffee jitters by being mindful of your caffeine intake and taking steps to reduce your sensitivity to caffeine. You can try reducing the amount of caffeine you consume, or switching to decaf or half-caf coffee. You can also try eating foods that are high in complex carbohydrates, protein, and healthy fats to help stabilize your blood sugar levels and reduce the symptoms of coffee jitters.
In addition to these steps, you can also try staying hydrated by drinking plenty of water, and getting regular exercise to help reduce stress and anxiety. You can also try practicing relaxation techniques, such as deep breathing or meditation, to help reduce the symptoms of coffee jitters.