The burning question on many people’s minds is ‘can I drink coffee every morning?’ The answer does depend on the type and amount of coffee consumed, although an overall consensus is a resounding yes. There is evidence to suggest that drinking coffee in moderation can offer health benefits, such as decreasing the risk of cancer, reducing incidents of heart disease and even improving cognitive performance.
Coffee has some of the highest levels of dietary antioxidants. A study conducted by the National Institutes of Health concluded that those who drank more than four cups of coffee a day were at a reduced risk of dying from any cause. On the downside, there are some risks associated with drinking too much coffee. Caffeine withdrawal symptoms range from headaches to fatigue. Too much caffeine can also lead to insomnia and increased heart rate.
The key is moderation. Studies from the Mayo Clinic show that up to 400 milligrams of caffeine a day – which adds up to about four 8-ounce cups of brewed coffee a day – can be consumed by most adults without any significant health risks. To manage caffeine intake, people should spread out their coffee consumption over the day and avoid caffeine late in the day so that it does not interfere with sleep.
Nutritionally speaking, drinking a cup of coffee containing cream and sugar is not the healthiest option. If you do choose to opt for a latte, cappuccino or iced mocha, then consider reducing the number of portions per day. Drinking black coffee has a very low-calorie count, so it is generally seen as the healthier option.
It is also important to work out the type of caffeine you are drinking; as well as coffee, there are a number of other sources including tea, energy drinks and soft drinks. Scientific research has shown that consuming too much caffeine can affect your ability to concentrate, your memory, your alertness and reaction time.
Ultimately the decision whether or not to drink coffee every morning is yours, and the key is to be aware of all the facts. Nutrition experts advocate a balanced diet with plenty of nutrient-rich foods, as well as a variety of beverages. If you choose to include coffee in your daily routine then it is important to keep an eye on the amount consumed, to ensure it does not exceed 400 milligrams a day.
Health Benefits
The health benefits of coffee continue to be studied, and findings so far show that it can be beneficial in more ways than just its ability to help alertness and focus. It can reduce the risk of developing certain types of cancer, including kidney cancer, liver cancer, and pancreatic cancer. It also has been known to lower the risk of heart disease, with a study conducted in 2005 suggesting that those who drank coffee daily were 20 percent less likely to die from a heart attack. Furthermore, coffee is a good source of dietary antioxidants and has been linked to protection from free radicals, which have been associated with increasing risk of some chronic diseases.
Coffee has also been attributed to a myriad of other potential health benefits, for example, it has been associated with improved mental wellbeing, a lowered risk of type 2 diabetes, Alzheimer’s and Parkinson’s. It can also improve creativity, reduce stress, help treat inflammatory illnesses and provide a good source of polyphenols.
When it comes to choosing between caffeinated and decaffeinated coffee, this decision ultimately comes down to individual preference. It is important to be aware though, that decaffeinated coffee still contains caffeine albeit much lower levels than regular coffee.
Effects on Cognitive Performance
Recent evidence has shown that moderate consumption of coffee can offer cognitive benefits. Although these may be a result of the physical stimulation caffeine provides, both psychological and psychomotor performance seem to be improved after drinking coffee.
A study published in the Journal of Alzheimer’s Disease revealed that those who drank between one and six cups of coffee a day had a lower risk of cognitive decline, compared to individuals who rarely drink coffee. The research found that drinking coffee was associated with a 35 per cent lower risk of cognitive decline, while those who drank six or more cups a day had a 28 per cent lower risk of decline.
Studies also suggest that coffee can provide a temporary brain boost with improvements in alertness and focus. For example, in a number of studies involving healthy adults it was concluded that they had better performance on tests that assessed memory, reaction time and attention.
Although the effects on cognitive performance are not yet clearly understood, the evidence so far suggests that it may be useful for a wide range of individuals. In particular, for those who are suffering from a cognitive decline or those who need to refresh their concentration levels.
Risks of Drinking Too Much Coffee
As with anything, too much of a good thing can be bad for you. Drinking too much coffee can increase the risk of health problems, such as hypertension or headaches. Additionally, drinking large amounts of coffee can lead to dehydration, since both water and the hydration benefits found in coffee are rapidly exhausted after too much caffeine intake. Dehydration can result in minor symptoms, such as headaches and constipation, or even more serious complications, such as organ failure.
Other potential risks associated with drinking too much coffee include anxiety, restlessness, and insomnia. Caffeine is a stimulant, so this means that it can interfere with sleep and make it harder to relax. Additionally, too much caffeine can lead to acid reflux and irritable bowel syndrome, as well as other gastrointestinal issues.
For those who want to make sure that they are not drinking too much, it is important to monitor the amount of caffeine consumed each day. Generally, for healthy adults, the recommended amount of caffeine is about 400 milligrams per day. This equates to about four 8-ounce cups of brewed coffee, but it is important to keep an eye on the type and amount of caffeine consumed from all sources, as this level can be easily exceeded.
Coffee Alternatives
If you are concerned about consuming too much caffeine, then there are a number of alternatives that can contribute to your daily intake. Turmeric lattes, for example, provide a healthy alternative to traditional coffee and contain a natural source of caffeine. Similarly, caffeine-free herbal teas and Juices are great options for providing a hydration boost and providing some essential vitamins and minerals.
Other caffeine-free energy boosters include smoothies and energy balls, as well as nut milks, such as almond and oat milks, which are high in nutrients and low in caffeine. There are also various adaptogen-based protein shakes, which are becoming more popular due to their natural sources of energy.
If you’re looking to cut down on your caffeine intake, then you could also try adding natural caffeine substitutes to your diet, such as guarana, green tea and matcha. These are all popular choices that can deliver a caffeine-like effect without the same side effects associated with large amounts of coffee consumption.
Conclusion
In conclusion, the answer to the question ‘can I drink coffee every morning’ is yes, as long as it is done in moderation. The key is to make sure that you are aware of all the potential risks and to take measures to ensure that your caffeine intake is kept to a healthy level. There are also a number of viable alternatives that can provide energy and hydration without the same level of risk.
