Drinking Coffee to Stay Awake
For many people, coffee is their best friend when they need an instant energy boost. Research shows that coffee can reduce exhaustion and can help focus concentration too. It’s one of the most effective ways to give our body and mind the extra spark it needs to stay energised throughout the day.
That said, drinking coffee is not always as easy as it looks. Improper consumption of caffeine can cause side effects such as nervousness, insomnia and even a headache. It’s important to drink coffee the right way to reap maximum benefit from it.
Drinking the right amount is key. The University of Amsterdam suggests that an intake of up to 250 mg of caffeine per day is considered safe for adults. This comes down to having about three eight-ounce cups of freshly brewed coffee a day, according to the US Food and Drug Administration (FDA) recommendations.
When drinking coffee, timing is also critical. Our bodies are designed to have an energy cycle throughout the day – however, one or two cups of coffee in the morning can impact this cycle. Having too much caffeine too late in the day can disturb our sleeping schedule which is why experts suggest maximizing the benefit of coffee by drinking it in the morning and not late in the evening.
Costa Rican nutritionist and health expert, Luis Chaves, suggests that if you need more alertness during the day, a cup of coffee before going to bed can surprise you with a strong, long-lasting charge of energy for the morning.
Food and Coffee
Another factor to consider is the food we have with our coffee. Eating sugary breakfast items with our coffee can lead to an energy crash due to sudden changes in blood sugar levels. A nutritious balanced breakfast is key if we’re hoping to benefit from our coffee.
The Brain and Behaviour Centre at Harvard Medical School suggests drinking a cup of coffee with healthy complex carbohydrates like oatmeal or whole wheat bread alongside our coffee to ensure a more stable release of energy.
Adding a few table spoons of coconut oil to the coffee has also been found to reduce the spike in blood sugar levels after drinking coffee, according to a study by the American Society of Nutrition.
Cream and sugar should not be added to our coffee as they can bring back the unwanted energy crash that often follows a cup of coffee. Low-fat milk with non-nutritive sweeteners can be used instead.
Strength of Coffee
Strength of the coffee is also important for sustaining energy for a longer period. Regular coffee has about 95 mg of caffeine per 8-ounce cup, while espresso delivers 80 mg of caffeine per 1-ounce shot.
It is recommended to not go over 95 to 100 mg per cup and stick to plain, strong coffee or espresso for maximum benefit. Coffees with flavours, syrups and creamers can add extra sugar and calories, so if you’re looking for more value in terms of energy, it’s always better to stick to black coffee.
Supplements
Supplements like caffeine tablets can be a great way to stay energised, but caution must be taken when consuming them. According to the National Library of Medicine, an adult should not have more than 400 mg of caffeine a day, which comes down to 4 tablets of caffeine consumed per day.
A supplement should be used in addition to the daily coffee intake and never as a direct substitute. Although supplements may provide a quick burst of energy on days we don’t have access to coffee, long-term use of supplements can cause physical dependency and also disrupt our sleep cycle.
According to Experts
According to nutritionist Dr. Susan Yuen, it’s best to drink coffee when we’re feeling a bit sluggish and need an extra energy boost – and not just because it’s become a part of our routine. Having coffee for the sake of an automatic daily routine won’t really help us recharge and become energised. Instead, we should drink coffee when we really need it.
In conclusion, as we can tell, drinking coffee when in need of an energy boost is a great idea, however following all the advice mentioned above is key to reaping its maximum benefit and avoiding any detrimental side effects.
The Brain Benefits Of Coffee
The beneficial effects of coffee on the brain have been studied extensively and the results are in general quite promising. Studies by Harvard Research and Kings College in London suggest coffee may help improve certain cognitive functions and in some cases delay the progression of Alzheimer’s and Parkinson’s diseases.
Coffee helps also reduce the risk of depression by boosting the number of “positive” neurotransmitters in the brain. Neurotransmitters are chemical messengers responsible for communicating between neurons, and are responsible for emotions and mood. Coffee has also been linked to improved memory and an increased ability to learn.
Coffee can help us reduce stress levels, which in turn helps us stay mentally alert even during the most challenging of days. Insulin resistance, a major risk factor for developing diabetes, sees a reduction in those who regularly consumed higher-than-average amounts of coffee.
Main Ingredients
The two main ingredients in coffee are caffeine and antioxidants. Caffeine is the most widely used psycho-stimulant and is known to provide a short-term improvement in mental alertness and improved concentration. It’s also known to increase endurance and reduce fatigue during exercise.
Antioxidants on the other hand, are thought to help protect cells from potential oxidative damage caused by free radicals. Studies have found that coffee is one of the single most important sources of antioxidants in the diet.
Make Mine Decaf!
Decaffeinated coffee is often seen as the best alternative for those who are unable or choose not to drink caffeinated coffee. Decaffinated coffee still contains small amounts of caffeine but also contains valuable antioxidants which can improve its overall health benefits.
However, one should also be aware that since decaf has smaller amounts of caffeine, it won’t be able to provide the same short-term boost of energy as caffeinated coffee can, and should therefore be consumed just for the nutritional benefits.
Herbal Alternatives
For those looking for even more health benefits, herbal coffee alternatives are a good option. The most popular herbal coffee alternatives are chicory root and dandelion root.
These herbal non-coffee drinks contain much lower levels of caffeine and create a full-bodied taste similar to that of coffee, without any of the anxiety or sleep disturbances.
In addition to having no caffeine, these herbal alternatives also contain valuable antioxidants and vitamins such as Vitamin C, B-6, Magnesium and Potassium for added health benefits.
Advantages of Coffee
Research shows that drinking coffee can offer numerous benefits. Since caffeine helps increase energy levels and concentration, these may be the two main reasons why many of us choose to drink a cup of coffee.
Coffee can also help prevent diseases such as certain types of cancer and Type 2 Diabetes, as the high levels of antioxidants found in it can help reduce the risk of cell damage. Regular consumption of coffee can also lead to a decrease in inflammation, boost the immune system, and aid in weight management.
Coffee has also been linked to improved heart health and better circulation. The American Heart Association has found that coffee can reduce the risk of heart disease, stroke and other forms of cardiovascular diseases in individuals.
Overall, drinking coffee can be great for those needing an energy boost, as long as it done the right way. Understanding the different types of coffee and their benefits, in addition to proper consumption, is key to taking full advantage of all the benefits coffee can provide.
