Is your morning routine putting your heart at risk? What experts say about a common habit
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You’re a few hours into your day when it hits—that sluggish, mid-morning slowdown.
Maybe you’ve already checked a few things off your list, but now your energy is dipping fast.
For many, the go-to fix is simple: another cup of coffee.
But what if that seemingly harmless habit is doing more than just waking you up?
As it turns out, a common part of the average morning routine may be putting extra strain on your heart—especially if you’re over 50 or dealing with certain health conditions.
Cardiologists are now urging older adults to rethink how—and when—they reach for caffeine.
The caffeine trap: why timing matters more than you think
Cardiologists, including Dr. Marschall Runge of University of Michigan Medicine, are urging Americans to think twice before reaching for that extra cup of coffee on an empty stomach.
Here’s why: caffeine naturally increases cortisol, the hormone that helps you stay alert. But that extra boost also raises your heart rate and blood pressure—something that can be risky if you haven’t eaten.
“An empty stomach accelerates caffeine absorption,” explains Dr. Runge.
That means your body gets hit with all of the effects—good and bad—all at once.
For many, that can lead to jitters, racing heartbeat, and a spike in anxiety instead of the calm, steady energy you’re hoping for.
Who should be extra cautious with caffeine?
While most healthy adults can enjoy coffee in moderation, certain people are more sensitive to its effects.
According to Dr. Runge and other cardiologists, this includes:
For these groups, even one cup on an empty stomach can set off uncomfortable symptoms.
And for older adults in general, the body tends to process caffeine more slowly with age.
Also read: Is your daily coffee the secret to healthy aging? Here’s what the research says
Better ways to beat the mid-morning slump
Instead of relying solely on coffee to push through the day, experts suggest a few heart-friendly ways to restore your energy—without the extra risk:
1. Have a light snack
Try pairing your coffee with a small snack containing protein and healthy fat, like almonds or toast with avocado.
It slows down caffeine absorption and keeps your energy more stable.
2. Try a gentler beverage
Decaf green tea or rooibos tea are great alternatives.
They’re calming, hydrating, and rich in antioxidants.
Also read: Is mushroom coffee the secret to better health? Here’s what you need to know
3. Move around
A short walk or a few stretches can increase circulation and help reset your focus—no caffeine needed.
4. Drink water
Sometimes fatigue is actually dehydration.
Before grabbing another cup, sip a glass of water first.
5. Rethink breakfast
If you’re crashing mid-morning regularly, try a more balanced breakfast with complex carbs, protein, and healthy fats to start your day on the right foot.
Also read: The simple pantry trick that makes your iced coffee taste like it came from a café
Coffee isn’t the enemy—but the way we drink it matters
Caffeine, when consumed wisely, isn’t bad for your heart.
But piling on extra cups without food, especially during a natural cortisol dip, can trigger symptoms that are best avoided—especially for older adults or anyone managing heart health.
So next time you reach for a refill around 10:30 a.m., check in with your body first!
A few small tweaks to your routine might just keep you feeling better—and help protect your heart in the long run.
Read next: Cardiologists reveal the one type of coffee that's damaging your heart health every day!
Have you had to change your caffeine habits over the years? What do you do to stay energized in the morning? We’d love to hear your tips in the comments!
Maybe you’ve already checked a few things off your list, but now your energy is dipping fast.
For many, the go-to fix is simple: another cup of coffee.
But what if that seemingly harmless habit is doing more than just waking you up?
As it turns out, a common part of the average morning routine may be putting extra strain on your heart—especially if you’re over 50 or dealing with certain health conditions.
Cardiologists are now urging older adults to rethink how—and when—they reach for caffeine.
A common mid-morning caffeine fix may be doing more harm than good, especially for heart health. Image Source: Pexels / Andrea Piacquadio.
The caffeine trap: why timing matters more than you think
Cardiologists, including Dr. Marschall Runge of University of Michigan Medicine, are urging Americans to think twice before reaching for that extra cup of coffee on an empty stomach.
Here’s why: caffeine naturally increases cortisol, the hormone that helps you stay alert. But that extra boost also raises your heart rate and blood pressure—something that can be risky if you haven’t eaten.
“An empty stomach accelerates caffeine absorption,” explains Dr. Runge.
That means your body gets hit with all of the effects—good and bad—all at once.
For many, that can lead to jitters, racing heartbeat, and a spike in anxiety instead of the calm, steady energy you’re hoping for.
Who should be extra cautious with caffeine?
While most healthy adults can enjoy coffee in moderation, certain people are more sensitive to its effects.
According to Dr. Runge and other cardiologists, this includes:
- People with high blood pressure or existing heart issues
- Women during menstruation or perimenopause
- Those with anxiety disorders
- Anyone who metabolizes caffeine slowly
- People on medications or with certain genetic traits that affect caffeine breakdown
For these groups, even one cup on an empty stomach can set off uncomfortable symptoms.
And for older adults in general, the body tends to process caffeine more slowly with age.
Also read: Is your daily coffee the secret to healthy aging? Here’s what the research says
Better ways to beat the mid-morning slump
Instead of relying solely on coffee to push through the day, experts suggest a few heart-friendly ways to restore your energy—without the extra risk:
1. Have a light snack
Try pairing your coffee with a small snack containing protein and healthy fat, like almonds or toast with avocado.
It slows down caffeine absorption and keeps your energy more stable.
2. Try a gentler beverage
Decaf green tea or rooibos tea are great alternatives.
They’re calming, hydrating, and rich in antioxidants.
Also read: Is mushroom coffee the secret to better health? Here’s what you need to know
3. Move around
A short walk or a few stretches can increase circulation and help reset your focus—no caffeine needed.
4. Drink water
Sometimes fatigue is actually dehydration.
Before grabbing another cup, sip a glass of water first.
5. Rethink breakfast
If you’re crashing mid-morning regularly, try a more balanced breakfast with complex carbs, protein, and healthy fats to start your day on the right foot.
Also read: The simple pantry trick that makes your iced coffee taste like it came from a café
Coffee isn’t the enemy—but the way we drink it matters
Caffeine, when consumed wisely, isn’t bad for your heart.
But piling on extra cups without food, especially during a natural cortisol dip, can trigger symptoms that are best avoided—especially for older adults or anyone managing heart health.
So next time you reach for a refill around 10:30 a.m., check in with your body first!
A few small tweaks to your routine might just keep you feeling better—and help protect your heart in the long run.
Read next: Cardiologists reveal the one type of coffee that's damaging your heart health every day!
Have you had to change your caffeine habits over the years? What do you do to stay energized in the morning? We’d love to hear your tips in the comments!
