You’ve likely heard that too much of anything isn’t good for you — even coffee. But the effects of several cups of java on your body are much more complicated than you might think. With its energizing effects, many people have come to rely on coffee on a daily basis, so it’s no wonder the debate of whether drinking coffee is bad for you continues.
One of the strongest indicators that coffee has a major role in our lives is the sales figures. According to the International Coffee Organisation, global coffee consumption has been increasing for years; in 2020, it exceeded 180 million bags for the first time in history.
Most of the scientific studies suggest that in the majority of cases, two to four cups of coffee a day may be good for your heart. “Considering an average cup of coffee contains approximately 95 milligrams of caffeine, that’s within a safe range,” says Dr. Kirtly Jones, an associate professor at the University of Utah School of Medicine. Recent research indicates that drinking two to four cups of coffee each day can reduce the risk of stroke, coronary artery disease, and some cancers.
Still, not every report is a glowing review. One study published in the journal Heart showed that drinking over four cups of coffee a day increased a person’s risk of heart failure and death from any cause by more than 20%. Coffee increases your blood pressure, according to Dr Jones; if you have high blood pressure, then regular consumption of coffee means you have a higher risk of heart disease.
Furthermore, people with anxiety or trouble sleeping should watch their daily intake of coffee. Caffeine stimulates your body, and this could be beneficial when you need to stay alert, but if consumed too late in the day, it could make it harder for you to catch some zzz’s at night. Additionally, coffee increases alertness, which can aggravate your already high blood pressure, leading to further health complications.
Ultimately, the decision to reduce your coffee consumption or give it up entirely depends on how you feel. Regular consumers may experience the strength of coffee’s effects more than somebody who drinks one cup of coffee every once in a while. For those who are experiencing health risks due to their daily intake of coffee, it might just be worth reducing the number of times you reach for a mug of java.
Consequences of Too Much Coffee and the Risk of Addiction
Being dependent on coffee can result in a number of side effects like headaches, feeling weak, fatigue, sleeping difficulties and anxiety. A study in the International Journal of Mental Health and Addiction showed that as much as 80 percent of individuals with Generalised Anxiety Disorder had some form of addiction, with coffee being the number one substance that they had developed an addiction to.
The feelings of relief and elevated mood are what lure people in and the regular consumption of coffee builds the body’s tolerance and leads to increased intake. It may even start to affect daily routine and basic functioning. If a person finds it difficult to start their morning without a steaming mug of coffee, it is an indication that it may be an addiction.
As such, for those who are prone to addictive behaviours, it is recommended to be mindful of the amount of coffee you drink in a day. Significant amounts of caffeine can increase stress levels and the mental burden you are carrying which, if left unmanaged, could lead to much more serious mental health disorders.
Generally speaking, drinking coffee in moderation is unlikely to have any detrimental effects on your health. One or two cups a day can improve mental dexterity and other physical response, as well as providing a great source of minerals, vitamins, and antioxidants. However, if you are feeling your reliance on caffeine and are exhibiting withdrawal symptoms, ensure that you discuss this with a qualified professional.
The Potential Benefits of Coffee Consumption
Despite the warnings, coffee can be quite helpful. Its stimulating nature can help reduce fatigue, increase alertness, focus, and concentration. Because of these positive physical effects, drinking coffee before work or studying can be an effective method to stay productive. Generally, the effects work within minutes and last for a few hours.
Additionally, studies have shown that coffee contains antioxidants, especially flavonoids that protect the cells from oxidative damage. This improves the overall immune system and can reduce the risk of certain illnesses. Coffee has also been found to reduce the chance of certain cancers in people who drink more than four cups per day, as well as reducing the risk of developing type-2 diabetes.
Finally, a study published in the journal Clinical Nutrition found that coffee could boost heart health. Moderate coffee drinkers have an 11% reduced risk of death due to heart problems compared to non-drinkers, and lower levels of LDL (bad) cholesterol.
The Impact of Decaffeinated Coffee
Decaffeinated coffee is one way to cut back on the amount of caffeine you are consuming. Many people are under the impression that decaffeinated coffee is entirely caffeine free, but the truth is that this process only removes 97% of the caffeine, leaving three percent or less within the drink.
Replacing caffeinated coffee with decaffeinated won’t necessarily have detrimental effects for your health, as caffeinated coffee does have many potential benefits like those mentioned previously, such as antioxidants and vitamins, as well as providing a convenient daily drink.
The main issue with decaffeinated coffee is that the process of extraction removes more than just the caffeine. Some beneficial compounds are also removed during this process, so it’s best to check the labels carefully if you’re looking for the nutritional benefits of coffee without the caffeine.
The Potential Health Benefits of Coffee Substitutes
If you’re looking to cut back on coffee consumption or simply want to experience the caffeine-free benefits of coffee-like drinks, then there are plenty of alternatives out there. Roasted barley or chicory is a substitute option with a similar taste, less caffeine and a stronger flavour that gives an added boost to coffee or tea.
Another option is dandelion coffee, a caffeine-free beverage made from dandelion root. It’s a good source of manganese, potassium and vitamins B6 and B12, plus it gives the same roasted, coffee-like taste that can help with digestive issues. Plus, it has no calories, so if you’re looking to cut down on your coffee consumption without having to sacrifice your daily coffee fix, dandelion coffee could be a great option for you.
Coffee substitute drinks have some potential health benefits. They can provide a coffee-like taste without the stimulating effects of coffee, plus they are low in sodium, sugar and calories. Plus, many coffee substitutes are naturally caffeine free, and can be beneficial if you are looking to limit your caffeine consumption.
The Takeaway
It’s safe to say that there are risks associated with drinking too much coffee, but more often than not, it can be enjoyed safely in moderation. In many cases, coffee can have positive benefits for your health, provided that you have no underlying health conditions or mental disorders. Ultimately, if you feel any negative side effects from drinking coffee regularly, then it is advised to cut back on your intake.
For those looking to reduce their caffeine intake without missing out on the coffee fix, there are plenty of coffee substitutes available. Opting for decaffeinated or caffeine-free substitutes can help ensure that you are able to enjoy coffee without the risks.
