General Health Effects Of Coffee
Coffee is one of the most popular beverages in the world and people have been drinking it for centuries. But, is it really helpful to start your day with a cup of coffee first thing in the morning? Let’s look at the research and the potential health benefits and drawbacks that accompany drinking coffee.
An analysis of the data from over 450,000 people showed that those who drank coffee in the morning had a lower risk of several illnesses and diseases, including, stroke, cardiovascular disease, Type 2 diabetes and a few types of cancer. Furthermore, drinking coffee in the morning was also associated with healthier fat levels in the blood, indicating a lower risk of metabolic syndrome.
Despite these benefits, caffeine can also be a stimulant, meaning that it can increase heart rate, blood pressure and cause nervousness. This is why experts recommend people limit their caffeine intake to 500mg per day, which is the equivalent of four to five cups.
In addition, it’s important to remember that coffee is not a substitute for food. Eating breakfast is crucial to give our bodies the energy and essential nutrients that we need to function well during the day. Furthermore, drinking coffee can also interfere with the absorption of certain vitamins and minerals.
The Digestive System Effects Of Coffee
Coffee can also have an effect on our digestive system, as it can cause gastrointestinal problems in some people. Studies have shown that drinking coffee can cause an increase in stomach acid production and gastro-oesophageal reflux (GORD). In addition, people with IBS might experience flare-ups when drinking coffee.
Coffee has also been known to increase motility in the colon, which for some people can lead to diarrhoea. To avoid this, try having coffee later on in the day, or switching to decaffeinated coffee. In any case, if you notice stomach pain or diarrhoea after drinking coffee, it’s best to stop drinking it altogether.
The Mental Effects Of Coffee
Drinking coffee has also been linked to improved concentration and alertness. It increases the levels of neurotransmitters in our brain that are responsible for learning, memory and complex thought processes. Caffeine is thought to improve our mood and even reduce the risk of depression.
At the same time, it’s important to note that overconsumption of caffeine can cause the reverse effect. Too much coffee can interfere with our sleep, which can lead to mood swings, irritability, fatigue and even anxiety.
Additives in Coffee
In addition to the effects of coffee itself, we have to also consider the additives that are often added to it. Common additives such as sugar, cream and other syrups can significantly increase coffee’s calorie content without us even being aware of it. This can lead to digestive and dental issues, as well as other health problems such as weight gain and an increased risk of Type 2 diabetes.
To reduce the health risks of coffee, try to use natural and healthy additives, like honey, cinnamon, almond milk or coconut oil. If you do need a creamier coffee, try adding a splash of oat milk to make it more nutritious. Additionally, try to avoid adding too much sugar and artificial sweeteners,as they can disrupt our blood sugar levels and can potentially increase cravings for unhealthy foods.
The Best Time To Drink Coffee
Given all this information, there are two main recommendations when consuming coffee: the quantity and the time of day. If you are a regular coffee drinker and not sensitive to caffeine, then going for small amounts and having it later on in the day is the best way to go.
Experts agree that caffeine is best metabolized between noon and early afternoon but, for those of us who are caffeine sensitive, the best time to drink coffee is shortly after waking up, as this can help reduce the chances of experiencing negative side effects.
The Alternatives To Coffee
For those of us who would rather avoid drinking coffee first thing in the morning, there are several alternatives that we can opt for. One great option would be to drink a herbal tea, like chamomile or ginger, which not only provide several health benefits but also sufficient energy to start our day.
In addition, having a breakfast smoothie is a great way to start the day. Use whole-food ingredients like fruits, vegetables, nuts, seeds and plant-based proteins. This type of meal will provide the best nutrients to start a healthy day.
Hydration Before Any Beverage
Finally, no matter what beverage you choose, make sure to always focus first on hydration. Aim to drink two cups of water first thing in the morning and spread out your caffeine intake over the course of the day. Consider drinking it alongside snacks or meals and make sure to check your caffeine levels over time to ensure that you’re not overconsuming it.
Foods and Supplements To Help With Coffee Dependence
If you find that you are heavily dependent on coffee and cannot seem to break the habit, there are several things that you can do. Eating foods high in magnesium and iron, such as leafy greens, nuts, and fortified cereals, can help to reduce physical dependence on caffeine and promote an overall healthier lifestyle.
Additionally, some natural supplements can help reduce caffeine withdrawal symptoms, as well as anxiety and fatigue. Some of the most popular ones are Ashwagandha, Rhodiola and B-Vitamins. Stocking up on these supplements can help to ensure that you have something in case you do experience coffee withdrawal.
How To Reduce Caffeine Consumption Safely
It’s important to keep in mind that our bodies need time to adjust to reduced amounts of caffeine. This means that simply cutting out coffee entirely is not the best option. Instead, research suggests that decreasing your consumption slowly and gradually over several weeks is more beneficial in avoiding withdrawal symptoms.
The best way to start is by reducing the number of days on which you drink coffee. Perhaps start by replacing the three daily cups with two and then, over the following weeks, replace it with just one or alternate with green tea. This will allow your body to adjust and make sure that you’re still getting some of the health benefits of coffee without the negative side effects of overconsumption.
In Conclusion
In conclusion, even though coffee can have some health benefits if consumed in moderation, it’s still important to look at each person’s individual situation. Consult your doctor to find out what would be the best option for you.
