Ingredients in Coffee and Their Effects
Coffee contains many ingredients which might have an effect on our bodies if we drink it every day. Caffeine is one of the main ingredients in coffee and it’s what makes coffee so popular. It is classified as a stimulant and gives us an energy boost, making us feel more alert and focused. However, too much caffeine can have an adverse effect, causing jitters, headaches, and sleepless nights. Other ingredients like antioxidants and polyphenols, which help protect us from free radicals, can also be found in coffee. They provide disease prevention, anti-inflammatory, and cancer fighting properties.
Effects of Too Much Caffeine
Caffeine consumption with moderation is generally considered safe. However, too much caffeine can be damaging to the body in several ways. It can affect our heart, leading to an increase in heart rate and blood pressure. Additionally, it can irritate the gastrointestinal tract, making it difficult to absorb some essential vitamins and minerals from our food. Caffeine can also cause dehydration because it is a diuretic, meaning it can make us excrete more fluids than we consume. Lastly, for those who are sensitive to caffeine, when consumed in high doses it can cause anxiety, restlessness, and irritability.
Long-Term Effects
Long-term effects of drinking too much coffee may include increased risk for some types of cancer, digestive issues, and even effecting our mental health. Excessive consumption of caffeine may increase our risk for anxiety and depression. Also, heart problems such as arrhythmias, or irregular heartbeat, and heart failure can result from drinking too much coffee every day. High intake of caffeine on a regular basis could also lead to osteoporosis, decreased fertility, and increased risk for stroke.
The Bottom Line
Drinking coffee regularly is not the same as consuming it in excess. As long as the intake is moderated, studies have shown that coffee drinkers benefits from its antioxidant and other protective properties, including lower risk for type 2 diabetes, Parkinson’s disease, and cardiovascular disease. Additionally, it improves physical performance, alertness and can even help burn fat. However, it is advisable to limit caffeine intake to 400 mg (4 cups) per day and to avoid drinking coffee late in the day as it can affect our sleep.
Tips for Reducing Caffeine Intake
If you plan on decreasing your intake of caffeine, it is best to do it gradually. Cutting it cold turkey could cause withdrawal symptoms such as headaches and irritability. Here are some tips to help you get on the path to consuming less caffeine:
- Start by reducing the number of cups you drink in a day.
- Choose decaf or half-caf. That way you’ll get a reduced amount of caffeine, but still be able to enjoy the flavor of regular coffee.
- Drink other beverages instead of coffee. Tea, hot cocoa, and herbal drinks can provide you with a tasty alternative with lower caffeine content.
- Make sure you’re getting enough sleep. Too little sleep or an irregular sleep schedule will make it harder to cut down and could leave you feeling tired and cranky.
- Eat healthy. Having a well-balanced diet will help you get the energy you need and make it easier to reduce your caffeine intake.
The Pros of Drinking Coffee Everyday
Coffee can also provide many positive effects if we drink it in moderation. Considering all of its ingredients, coffee is a complex drink full of essential nutrients like folate, riboflavin, calcium, magnesium, and potassium. Consuming coffee can also help us focus and be more productive. Studies have also shown that coffee can reduce the risk of Alzheimer’s, Parkinson’s, and Type 2 diabetes, as well as improve our moods. When caffeinated, people even tend to be more sociable.
What Happens When You Stop Drinking Coffee?
It isn’t uncommon to form a dependency on coffee, especially if we’re drinking multiple cups every day. Symptoms of quitting coffee cold turkey can include headaches, fatigue and even anxiety. Thus, another way to cut down on your coffee intake is to develop a gradual reduction plan. This way, after some time, you will naturally find yourself wanting less coffee, and thus have fewer cravings, headaches and other symptoms of withdrawal.
Conclusion
Drinking coffee every day is generally recommended in moderation and it might bring some benefits. We should always be aware of its contents and the health effects it can have, both positive and negative. Additionally, if we want to reduce our coffee intake, it’s important to remember to do it gradually and to replace it with healthy alternatives and enough sleep.
