Most people are familiar with the dreaded afternoon slump, but the mid-morning crash? That can feel even more abrupt and exhausting.Because, unlike the slow fade of post-lunch fatigue, the 11 a.m. lull hits fast, thanks to a natural dip in cortisol levels. "Cortisol dips naturally around 10 to 11 a.m," Dr. Marschall Runge, MD, PhD, a cardiologist, CEO and dean at University of Michigan Medicine and executive vice president for medical affairs at the the University of Michigan, tells Parade.And how do most of us respond? By reaching for a second (or third) cup of coffee.?SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week?But you might want to rethink that coping mechanism, Dr. Runge warns. "Caffeine raises cortisol, potentially amplifying sympathetic tone," he explains, which basically means your body enters a low-level “fight or flight” state. "[This] may heighten blood pressure or heart rate more than if caffeine is consumed earlier."The bigger issue? How you're drinking that second cup—because mid-morning often means it's not yet time for lunch.Related: Drinking Coffee Has One Very Surprising Health Benefit
The mid-morning habit that's quietly hurting your heart health? Having that second cup of coffee (or any caffeinated beverage) on an empty stomach. "[Having an] empty stomach accelerates caffeine absorption, potentially intensifying its effects," Dr. Runge explains. "Caffeine also raises cortisol levels, which can amplify anxiety or jitteriness."While moderate caffeine use “doesn't increase cardiovascular risk,” Dr. Runge notes that making this a daily habit can add up. "Repeated stimulation might stress the system over time," he says.Related: Cardiologists Warn That This Is the #1 Worst Habit for Your Heart (And What to Do Instead)
How Much Coffee Is Too Much?
In moderation, caffeine is generally safe—and potentially beneficial. "Caffeine at reasonable amounts does not stress your heart in a dangerous way," says Dr. Runge. "However, higher doses—or even moderate amounts in sensitive individuals—can trigger arrhythmias, elevated blood pressure, palpitations and anxiety."He recommends keeping daily intake between 200 and 400 mg—roughly two to four cups of coffee. Beyond that, especially if consumed quickly or on an empty stomach, the risks may increase."The most common cardiovascular effects are a systolic BP increase of 5 to 10 mmHg, faster heart rate, and jitteriness, largely due to catecholamine activity," he explains. "Although caffeine hasn’t been linked to atrial fibrillation, it can cause palpitations, usually harmless but uncomfortable."Related: How Much Caffeine Is Too Much? We Asked Experts
According to Dr. Runge, some groups are especially vulnerable to caffeine's effects, particularly mid-morning, when consumed without food:
Individuals with hypertension or known cardiovascular risksWomen, especially during menstruation or perimenopauseThose with slower caffeine metabolism (including during pregnancy or while taking oral contraceptives)People with anxiety disordersIndividuals with prehypertension, especially above 200 mg/dayThose with a slow CYP1A2 gene variant, who may be at greater risk for hypertension or heart attack with high caffeine intakeIf any of the above applies to you, caffeine should be taken in moderation, Dr. Runge advises. "And always check with your doctor or healthcare provider if you have questions."
Related: The One Thing You Should Never, Ever Do if You're Over 60 and Want to Keep Your Heart Healthy
Heart-Healthy Alternatives
Before you pour that second cup on an empty stomach, consider these gentler alternatives. "Consider switching to decaffeinated green tea," suggests Dr. Runge. "It contains calming theanine, flavonoids and minimal caffeine." You could also consider Rooibos tea, he adds: "It's caffeine-free and rich in antioxidants." And, of course, have a snack when you have caffeine.
Another option? Light physical activity or a brief walk. "This increases alertness naturally," Dr. Runge explains. (It's true!) Finally, be sure you're staying hydrated—you might be thirsty, not tired. "Dehydration often mimics fatigue," Dr Runge concludes.
Up Next:
Related: Cardiologists Are Begging People to Stop This Common Habit ASAP
Sources
Marschall Runge, MD, PhD, a cardiologist, CEO and dean at University of Michigan Medicine and executive vice president for medical affairs at the the University of Michigan Read More Details
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