Benefits of Drinking Coffee First Thing in the Morning
For the many people who enjoy their morning cup of coffee, the ritual can trigger an immediate alertness and rush of energy. For these individuals, the possibility of dosing their bodies with the benefits of coffee before any other food or drinks in the morning can be an attractive option.
So can you drink coffee first thing in the morning? The short answer is yes, as long as you practice moderation and have transparent goals in mind.
According to scientists, drinking coffee right away in the morning is natural way to kickstart your metabolism. The stimulant found in caffeine has been known to produce thermogenic properties, meaning it can help you burn fat effectively. Drinking coffee first thing in the morning can give your metabolism a boost in the right direction and help you feel energized.
Additionally, coffee has a plethora of antioxidants to shut down free radicals that have been linked to disease. A study conducted by the University of Freiburg in Germany yielded that antioxidant-rich coffee helps reduce inflammation and protect the body from oxidative stress.
The type of coffee consumed is a factor as well. To reap the most benefits, avoid any added processed ingredients. This means a cup of premium black coffee is ideal, however, a naturally flavored cream is acceptable. Stay away from any added sweeteners and creamers that are loaded with sugar and fat. Also, make sure to drink organically and prevent consuming some of the undesirable pesticides used in non-organic coffee production.
When it comes to the timing of caffeine intake, it really comes down to personal tolerance levels and how it effects the individual’s body. Coffee is known to affect people in various ways and can impact different people in different ways at different times. Some drinkers feel energized for quite a long period, while others crash quickly. Drinking coffee first thing in the morning can be about trying to balance the desired effects of its content for your own personal goals.
Coffee and Stress Management
There is a stigma that coffee increases stress levels. To some degree, this is true under certain circumstances. Too much coffee can accelerate the heart rate and put the body under a flurry of activity which is linked to stress growth. On the other hand, if taken in moderation, coffee can provide a pleasant effect and a much needed break during a stressful day.
A study published in the Journal of Psychopharmacology conducted on rats who had caffeinated coffee first thing in the morning showed a direct correlation to lower stress levels when compared to those given only water. This result was due to the animals being subject to a variety of stress tests on a daily basis.
The study found that rats given caffeine experienced a boost in adrenalin and corticosterone, two hormones related to stress regulation which were the culprits for the reduced anxiety levels. While the results may differ from human correlations, it still provides attractive data for those looking for stress relief.
So if taken lightly, coffee can be an effective tool to manage levels of stress throughout the day. Those looking for stress relief and caffeine can benefit tremendously from starting the day with a cup of coffee.
Coffee and Proper Nutrition
Despite coffee having health beneficial properties, it is still important to consume a balanced, nutritious diet on a regular basis. Caffeine can have an appetite-suppressing agent in those who consume coffee on a regular basis which can have adverse effects over time.
It’s important to emphasize that caffeine is not a need but rather a luxury. When structuring breakfast in the morning, try to have healthy options such as oatmeal, fruits, eggs, and yogurt with your coffee to achieve balanced nutrition.
As far as coffee consumption over time is concerned, studies have found that heavy drinkers can often become tolerant to the effects of caffeine. Therefore, over time, it can become more difficult for coffee to have an energizing effect on the body.
In the case of heavy drinkers, cycling the consumption of caffeine is encouraged, meaning avoiding it for a few days to up to two weeks. This will help normalize the body and help someone become “re-sensitized” to the drug’s effects.
Coffee and Mental Performance
Apart from boosting one’s metabolism and reducing stress levels, there is also potential for coffee to enhance mental performance. Studies have found that those who consume coffee first thing in the morning can have a direct advantage in tests that measure reaction time and vigilance.
The study conducted by the University of Freiburg in Germany involved 61 participants with ages ranging between 18 and 40. In this experiment, the subject group was given caffeine in either pill or capsule form in the morning and the other one was given a placebo. The results found that the group given the caffeine supplement was more alert, active, and was able to produce results faster than the placebo group.
Moreover, the team concluded that the caffeine was consumed at the peak of the body’s alertness period and therefore has the potential to boost mental performance with the right dosage.
Coffee Can Help Sports Performance
In addition to mental performance, coffee has also been studied for its potential role as an ergogenic aid, or a performance enhancer in athletics.
A study conducted by the University of Georgia saw eight male cyclists partake in a time trial after being given caffeine supplements of 375 mg and 975mg. The study found that the group given the higher dose of caffeine was able to hold a higher power output and was 4.2 % faster than the group given the lower dose of caffeine.
The team concluded that the ergogenic response to higher doses of caffeine intake is maximized when the person begins the exercise with a “caffeinated state”, suggesting that drinking coffee first thing in the morning can yield higher performance results.
Coffee and Sleep Quality
When it comes to sleep, typically it is recommended to avoid caffeine a few hours before bedtime. However, some individuals have strange circadian rhythms where they have peak alertness later on in the day, meaning that ingesting caffeine first thing in the morning could in fact be beneficial for a better quality of sleep at night.
A study performed by the University of Queensland involved more than 8,000 survey results and found that those who drank coffee first thing in the morning prior to 9 a.m. had better quality of sleep than those who drank coffee later in the day.
By drinking coffee early in the morning, it can lead to a better sleeping pattern, meaning you won’t have to stay up late past your bedtime and wake up groggy. It’s important to find the right balance to reap the most benefits for your body.
Coffee and Potential Side Effects
Although coffee can bring a variety of certain health benefits, too much of a good thing can turn bad and can be potentially dangerous.
Caffeine is known to produce some slight side effects such as indigestion, nervousness, disturbed sleep, muscle twitches, and increased excretion of urine.
When it comes to coffee consumption, moderation is always key as this can set you up for success in achieving your desired outcome. For instance, having coffee first thing in the morning but avoiding overindulging later in the day can be vital in obtaining the desired effects of caffeine.
Coffee and Disease Prevention
Apart from the potential benefits discussed, coffee is known to have a positive correlation with reduced risks of contracting certain illnesses.
According to a study conducted by the Harvard T.H. Chan School of Public Health, drinking one cup of coffee per day was associated with a 12 percent lower risk of death compared to abstainers over the course of a 16 year study period.
The same researchers found that drinking up to five cups of coffee did not increase the mortality risk, however, it appears that drinking more than 5 cups could put people at a higher risk of death.
In another study, researchers also found that coffee drinkers’ risk of Type 2 diabetes was reduced by 7 percent, with each additional cup resulting in a 7 percent lower risk.
While correlation does not equal causation, the studies associated with coffee consumption and its role in disease prevention remain impressive to this day.
