Have you ever witnessed someone rolling their eyes and scoffing when asked if they drink coffee in the morning? Caffeine is the most widely used psychoactive drug in the world, with up to 90% of people in the U.S. drinking some kind of caffeinated beverage daily. But, is there really anything wrong with drinking coffee first thing in the morning? Or, is the eye-rolling just for show?
Recent research on the subject gives us some insight into the positive and negative effects drinking coffee every morning can have on our bodies, and the way we think. It turns out that there can be both positive and negative effects when it comes to how we consume coffee, and how often.
In moderation, drinking coffee every morning can provide useful health benefits. It can jump start your metabolism, increase alertness and focus, and improve cognitive performance. Coffee even has antioxidants and possibly anti-inflammatory properties that can help protect against certain diseases. However, it is important to be aware of the risks of drinking coffee consistently, as over consumption can lead to cardiovascular problems, digestive issues and insomnia.
How much you should be drinking each day is still slightly up for debate. Most experts suggest drinking 2 to 3 cups per day, which provides the same benefits as drinking coffee in the mornings. Anything more than that and the risks start to outweigh the benefits. So, before making coffee a daily habit, it is important to consider both the benefits and risks.
Experts also suggest monitoring the amount of sugar and cream added to each cup, as this can have a great influence on overall health. Choose low-fat milks and coffees, and use natural sugars – such as honey and maple syrup – for sweetness. Additions such as vanilla, cinnamon and espresso can also boost flavor and can kick up the caffeine content.
At the end of the day, everyone’s body has its own unique responses to caffeine. It is important to be mindful and research what exactly is going into each cup, and how these ingredients will affect you. So, while an eye-roll can be contagious, they key is to research what works best for you and your body.
Ingredients
Coffee is much more than just caffeine. It has a plethora of organic compounds and minerals ranging from nutrients to antioxidants. Most popular are caffeine, polyphenols, methylpyridines and caffeic acids. Caffeine is a stimulant, polyphenols have antioxidative effects and can provide protection against certain diseases, and methylpyridines have both stimulant and aromatic properties.
Coffee can also be harvested from many different sources which can affect its taste. The two most popular sources are Arabica beans and Robusta beans. Arabica beans are slightly more expensive and generally provide a smoother, richer flavor without the harsh intensity of Robusta beans. However, Robusta beans are generally more affordable and provide an alternate flavor.
It is important to be aware of the contents of each cup and how it stacks up against the suggested portion sizes of 2-3 cups each day. Counting out the micronutrients such as magnesium, phosphorus and zinc can provide helpful insight into balancing our diets.
Alternatives
Coffee is not the only caffeinated beverage available. For those who are wanting to cut down on caffeine but still reap the benefits of caffeine, few alternatives are available. Decaffeinated coffees and teas are available, but it is important to note that some still contain up to 15-20% of the original caffeine content.
Other alternatives such as yerba mate, guayusa and matcha are also sold in markets, but again can still contain up to 50-90% of the original caffeine content. Ultimately, the best way to decrease caffeine levels is to make gradual cuts instead of a drastic change. By slowly reducing the amount of caffeine consumed, the body is better able to gradually adjust to the change.
Lifestyle Considerations
With all of this information, it is important to remember that coffee is a personal choice. Not everyone is affected the same way, and caffeine levels vary greatly from person to person. It is important to listen to the body and be aware of how coffee makes the body feel. If drinking coffee in the morning does not provide positive effects for the body, it might be time to reconsider habits.
If coffee does not provide positive effects, one way to supplement energy is to prioritize sleep. Sleep is the cornerstone of healthy living, and it is important to get seven to eight hours per night in order to fully recharge and energize the body. Supplementing sleep with healthier snacks during the day can also help to reduce fatigue and increase energy levels.
Social Considerations
Coffee can provide an opportunity for social bonding, but it is important to remember that coffee should not define habits. Bonds should not be attached to drinks, but instead to memories and experiences. By not tying coffee to memories, it will become easier to break away from unhealthy habits surrounding coffee consumption and to consciously appreciate what coffee can offer.
It also helps to find alternate activities to coffee that could enhance life. Whether this means taking up a new hobby, creating a new workout routine, or going out for dinner with friends, it is important to be open to creating meaningful experiences with coffee, not just depending on coffee for the experiences.
Mental Impact
Coffee is not only for physical stimulation, it can also have a great impact on mental wellbeing. Coffee provides encouragements for relaxation, reflection, and self-care. In addition to physical benefits, coffee can provide emotional awakenings and improve mental outlook.
Studies have shown that coffee drinkers experience higher levels of well-being and their overall satisfaction with life is higher than non-coffee drinkers. It is important to remember to drink coffee away from screens and tune into the moment. Not only can this help to relax the mind, it can provide an opportunity for connection and self-reflection.
Education
Educating oneself and staying informed is key when it comes to caffeine consumption. By learning more about the ingredients, and the effects of coffee overall, individuals can better adapt their habits to best suit their own lifestyle.
Compiling a list of all ingredients, portion sizes, and overall health benefits can, help keep everything organized and in check. It may also help to have an accountability partner in order to keep habits in check, as well as a median for guidance and support in making good choices.
At the end of the day, it is important to make sure that coffee is not driving unhealthy habits. Coffee provides an opportunity for much more than just a daily pick-me-up. It provides us with pleasure and an opportunity for self-reflection. Ultimately, it is important to be aware of the side effects, and what works best for our bodies.
