It’s easy to be tempted to jump the gun and indulge in an extra cup of coffee in the morning than what is advised. The caffeine-laden drink has become a staple in almost everyone’s life, and with its supposed positive effects, why not overindulge? However, can too much of a good thing really be a bad thing? If you’re thinking of getting your daily caffeine fix at the café, you may want to think twice before ordering refills.
Experts agree that the risk of having too much coffee will depend on the sensitivity of the individual, as can an individual’s daily dose of caffeine. For some, two or three cups of coffee a day is just fine. But for those who are highly sensitive to caffeine, ingesting any more than 500 milligrams of caffeine can cause mental stress,faster heartbeats and difficulty sleeping. A 12-ounce cup of brewed coffee contains 95 milligrams of caffeine, and with that amount, someone with caffeine sensitivity may already have had their daily dose.
It’s often easy to overlook that caffeine comes from other beverage sources, such as energy drinks and soda. Many energy drinks contain more caffeine than a cup of brewed coffee, so just one drink can put someone into their daily caffeine limit. Moreover, caffeine is found in some over-the-counter medications as well, meaning that if someone is taking a medication with caffeine as an ingredient, they’re likely drinking too much coffee if they start to feel the effects.
People are quick to discuss the benefits of consuming coffee, without taking into account the dangers of drinking too much coffee. Aside from potential anxiety, increased heart rate, and sleeplessness, the caffeine found in coffee can also work as a diuretic, meaning frequent trips to the bathroom are likely. In the long run, consistently drinking coffee can be quite taxing to the bladder and kidneys, increase blood pressure and even cause more damage to the heart.
Despite the difficulties with over-consumption, doctors and nutritionists still recommend moderate coffee drinking. Harmful effects from coffee are rare, and studies have found there are benefits from drinking coffee such as an increased focus and alertness, lower risk of many diseases and improved physical performance in athletes. The key is to remain moderated and only drink coffee when necessary.
Calcium Depletion
One of the biggest dangers of drinking coffee is the deposition of calcium. This is because coffee has a high acid content and its caffeine can interfere with calcium absorption. If the calcium balance in the body is hampered, it can accelerate the aging process, lead to osteoporosis and various other health issues. Furthermore, coffee has tannins, which have been linked to promoting calcium depletion in humans.
Despite this, drinking coffee regularly in moderation has not been found to cause health problems due to calcium deprivation. One study found that after 6 months of drinking coffee daily, no decrease in calcium was observed in the participants’ diets.
Nonetheless, this doesn’t mean that calcium should be completely overlooked. Nutritionists suggest that the calcium lost when drinking coffee can be replenished by simply adding milk to daily coffee intake, as milk contains calcium that has been shown to be easy for the body to absorb.
Insulin Resistance
The body processes caffeine at the same rate as sugar or carbohydrates, and so, drinking too much coffee can lead to metabolic diseases, such as insulin resistance. This is because caffeine stimulates the body’s production of insulin, which increases blood sugar levels. Oftentimes, people don’t realize that they are drinking too much caffeine and are unaware of how much it is impacting their body chemistry.
However, some studies have found that moderate consumption of coffee may not lead to insulin resistance. One meta-analysis concluded that ingesting 3-4 cups of coffee each day does not greatly increase one’s risk for the condition. While the occasional cup of coffee may be beneficial, those who are consuming more than 4 cups per day should be more aware of their body’s level of caffeine intake, as further studies are needed to understand the effects of moderate versus excessive coffee drinking.
Coffee Addiction
While the idea of becoming addicted to coffee may sound incomprehensible to some, it is important to recognize the potential negative effects this habit can have on one’s physical and mental health. Those who are dependent on coffee or addicted to caffeine may experience unwelcome side effects such as jitters, dizziness, and the inability to concentrate. This can be linked to an excessive caffeine intake, as consuming large amounts of this stimulant can reduce its effectiveness over time, leading to people increasing their intake further.
In order to keep a healthy balance and avoid potential addiction, it is best to limit coffee intake, and to consume when feeling fatigued rather than depending on it to simply get through the day. For those concerned with addiction to caffeine, look out for online support groups or speak with a health professional who can provide advice on how to reduce caffeine intake.
Alternatives to Drinking Coffee at the Roost
Rather than drinking coffee at the roost, those looking for an energy boost could explore healthier option such as green tea, smoothies, or fruit juice, as these beverages offer energy boosting plant-based compounds, and are less likely to have the same adverse effects of coffee.
The acidity of coffee can also be an issue for those with sensitive stomachs, and so having alternatives that don’t damage the stomach lining can not only help maintain good digestive health but can also be necessary if someone notices they cannot properly digest foods after drinking coffee.
Other sources of energy include coconut water, black tea, oolong tea, and chai tea. All of these can be beneficial replacements for coffee as they offer amplified energy without the anxiety or jitteriness caused by coffee.
Potential Health Benefits of Drinking Coffee
Despite the risks associated with its over-consumption, coffee can also provide some beneficial effects on the body. Medical research has found many potential health benefits of daily coffee intake, such as a lower risk of certain types of cancer, alcohol-related issues, and type 2 diabetes. In addition, coffee is believed to have anti-inflammatory properties, reducing redness and swelling.
When drinking coffee in moderation, it can also help improve cardiovascular health, due to its ability to reduce bad cholesterol levels, as well as reduce the risk of stroke and heart attack. Furthermore, as coffee is made up of antioxidants, drinking it may reduce the chances of developing Alzheimer’s and Parkinson’s disease.
Coffee can also reduce instances of depression, as the caffeine increases levels of the neurotransmitter dopamine in the human brain. However, caffeine in coffee must be taken in moderation in order to benefit the body.
Maintaining Intense Social Lives
Coffee has always enjoyed a powerful presence in social gatherings. Whether it’s a morning coffee to kick-start the day, or a nightcap alongside a pleasant conversation, coffee can bring people together in a unique environment. In this sense, coffee drinking can become very valuable for those who look to maintain a strong social circle.
While many of us try to avoid over-consumption, coffee can still be embraced socially, as long as its intake is moderated and respected. Having a cup of coffee with a friend can create an inviting atmosphere, allowing individuals to reduce stress, heighten attention and most importantly, create an avenue of communication.
Coffee has also been linked to increased creativity, which could be beneficial to those looking to break through creative blocks or generate ideas with a group. While these effects are present during coffee drinking, it is important to continue to practice moderation and respect one’s coffee intake, as over-consumption can damage creative benefits and lead to unwanted health effects in the future.
Life on the Go
With its energizing effects, coffee has become one of the most valuable resources for those who maintain a busy life – from students to businessmen. With increased productivity, alertness and focus, coffee has become a savior for those who have to stay up for extended periods of time, such as during studies, or for those hoping to get more done after a tough day at work.
In this sense, having post-work coffee can be beneficial, as long as its consumption is not abused. To limit harmful effects, those who require increased productivity should prepare accordingly, such as by being well rested, having a balanced breakfast, and taking regular breaks while they work. This way, when people drink coffee as an aid, they are better prepared to take on the task and also reduce potential health effects.
Comparing Coffee to Other Caffeine-Laden Beverages
When comparing coffee to other sources of caffeine, such as energy drinks and soda, the biggest difference that needs to be considered is the harmful ingredients. Although the effects of caffeine may be similar, others can be concerning, such as the high sugar content in some beverages, which can have awful side effects on the body.
Studies have found that energy drinks have a higher caffeine concentration than coffee, and this can be an issue for those with a sensitive constitution. Having an occasional energy drink can be okay as long as it is not abused and people are aware of their body’s tolerance level.
Energy drinks have also been linked to heart issues, due to the high sugar and caffeine content, and so those who consistently drinking them should be aware of the potential harm it can do. Alternatively, coffee should be the preferred beverage for those looking for a healthy, extended energy boost.
