Coffee – you either love it or hate it. Whatever camp you’re in, if you’re a coffee drinker then there’s something that you should know. Even though coffee is an enjoyable part of your daily routine and comes with a few physiological benefits, it’s wise to think about the effects that it may be having on your body.
Coffee is composed of a range of chemical compounds that interact differently in our bodies. The biggest active ingredient, caffeine, is a central nervous system stimulant.
Research has shown that this stimulant is able to boost alertness, soak up fatigue and even improve short term memory and overall cognitive functioning, much more than other caffeinated beverages. For this reason it has become the most popular legal drug in the world.
Short-Term Effects
The mental effects of coffee manifest soon after bringing that first sip of cappuccino to your lips. The surge of caffeine will attack your brain almost immediately, increasing alertness and improving attentiveness.
Afterwards, the powerful stimulant will rush through the body’s bloodstream, bumping off adenosine – the chemical which promotes fatigue while also causing blood vessels to expand, though not enough to cause hypertension. This increases the amount of oxygen that is delivered to the brain and other muscles in the body.
Caffeine also has the ability to increase adrenaline levels, which will further boost alertness and focus, and even provide you with short terms boosts of confidence.
But it’s not all roses for coffee drinkers. A study from Johns Hopkins in 2012 found that too much coffee can cause jitteriness and anxiety, which could very easily be mistaken for increased alertness. Similarly, caffeine can also cause crashes when your body’s alertness isn’t needed anymore.
Long-Term Effects
While however it might make you feel in the short-term, the long terms effects of drinking coffee are uncertain. While some studies have pointed to moderate consumption beautifying the live expectancy of people, other studies have second-guessed the legitimacy of those findings.
Drinking coffee however does not cause addiction in the same way that other stimulants do, such as cigarettes. Caffeine isn’t nearly as habit forming as other drugs, though drinking too much of it can lead to habituation – where you become accustomed to the effects of it and need it in order to feel normal.
Despite all of this research however, the health benefits of caffeine are still uncertain and any drastic changes to the body caused by drinking coffee are often seen in the short-term. Many of the long terms benefits are circumstantial and the weight of these studies should be taken with a pinch of salt.
Dietary Effects
Similar to its effects on the body, coffee’s effects on dietary habits are just as uncertain. Over the years a number of studies have been conducted, but it seems as if caffeine has a neutral effect on the subject.
Independent of whether or not caffeine is boosting metabolism, which its powdered form can do to an extent, it is able to stave off hunger in some cases. Coffee can also provide you with an energy boost to help you focus better, rather than relying on snacks. In regards to weight loss however, everyone is different and the effects of coffee on an individual’s diet will vary.
Drinking coffee however does appear to have a positive effect on the body’s insulin sensitivity, which can improve digestion and reduce the risk of diabetes in individuals. In addition to this, moderate coffee consumption can help regulate levels of cholesterol and reduce the risk of intestinal disorders.
Heart Health Effects
When taken in small amounts, coffee can provide numerous health benefits due to its antioxidant and anti-inflammatory properties. By drinking coffee, the risk of developing type two diabetes and heart disease is lowered, owing to the positive effects that the chemical compounds have on the body.
By stimulating the same feel-good chemicals in the brain found in exercise and play, drinking coffee can have a calming effect on the heart. Similarly, the expanded blood vessels that coffee can create will reduce blood pressure and ease the work of the heart.
Coffee can also slightly reduce the risk of stroke and heart failure – but only in short terms situations. In the long-term, constant caffeine consumption causes the body to build up a tolerance, reducing the effectiveness of the heart-healthy chemicals.
Alertness Effects
For many people, coffee is an essential part of the day and they rely on it to keep them sharp and focused through the hours of productivity. Research has found that these effects are indeed legitimate, as there is definite scientific proof that coffee boosts alertness and focus in individuals.
By blocking adenosine (the fatigue-inducing chemical) and stimulating the production of dopamine makes us more alert and consequently more productive. The effects of caffeine Vary from person-to-person, but in general they can improve overall concentration and make prolonged tedious tasks easier to complete.
Decaffeinated Coffee
It is widely accepted that consuming caffeinated coffee comes with a range of health benefits, though not all of us are eligible to drink them. In cases of young people and pregnant women for example, it is recommended that caffeine is avoided.
For this reason, special decaf coffees have been developed in order to still provide an authentic coffee experience without including the stimulant. Decaf coffees have developed a reputation for tasting dull and artificial, though of the many varieties available to the public this is slowly changing.
Overall, the absence of caffeine in decaffeinated coffee means that its effects are severely diminished and since biologically it’s similar to regular coffee, it follows that it wouldn’t cause the same physical reactions. In other words, decaf coffee won’t give you as much energy, won’t increase focus or alertness and won’t cause jitteriness or anxiety.
Mental Health Effects
Coffee can do more than just improve your physical wellbeing – it also has the potential to help with your mental wellbeing too. By blocking adenosine receptors, coffee can eliminate fatigue which can have a profound effect on the psychological state and motivation of an individual.
Coffee can temporarily reduce the feeling of depression, lift one’s mood and reduce the feeling of stress. As well as this, coffee can help to improve work performance, help stave off distractions, and make it easier to stay focused and engaged with the task at hand.
However, too much coffee beyond the healthy range can also have negative psychological effects. These include sleep deprivation, mood swings, irritability and anxiety. Therefore, knowing your limits and drinking coffee within moderation is the best course of action for those looking for mental health benefits.
Final Thoughts
As seen in this article, coffee can be a useful ally when it comes to the physical and mental wellbeing of an individual. But, even though there are plenty of positives associated with drinking coffee, it’s very easy to feel the negative side effects – particularly if you’re drinking too much of it.
In conclusion, coffee has both positives and negatives, and so it’s important to consider your drinking habits in order to avoid any long terms health risks. Finally, it’s best to consult a healthcare provider before making any (substantial) changes to your lifestyle or diet.
