Caffeine Inside
Coffee is renowned for its energising properties, and it’s no surprise when you consider that it’s packed with caffeine. Depending on the type of coffee, the size of the mug and the type of brewing method, the amount of caffeine in one cup can range from about 90mg to over 200 mg. That’s why it’s essential to pay attention to the type and amount of coffee that you’re drinking on a regular basis—you could be consuming far more caffeine than you realise.
The Physical Effects of Caffeine
No matter what type of coffee you’re drinking, most people can safely consume up to 400mg of caffeine a day without experiencing any ill effects. This is the equivalent of around 3-4 cups of coffee, depending on the type and size. Beyond this point, drinking more than 400mg of caffeine can lead to headaches, nausea, trouble sleeping, and nervousness.
Other Health Benefits of Coffee
While drinking too much caffeine can cause physical issues, it’s important to remember that there are also health benefits to reasonable consumption of coffee each day. Coffee can be a good source of antioxidants, and it can also help to boost cognitive functions like memory and alertness. Studies have also suggested that regular, moderate consumption of coffee can help to reduce the risk of Type 2 diabetes and cardiovascular disease.
Alternatives to Coffee
There are many alternatives to coffee that can help to provide you with the same energising effects, without the risks associated with caffeine. Here are some of the best alternatives:
•Herbal teas: Most herbal teas are naturally caffeine-free, and there are a huge range of options that are perfect for a mid-afternoon pick-me-up such as ginseng, hibiscus, and lemon balm.
•Matcha: Matcha is a type of green tea that contains caffeine, but it also contains an amino acid called L-theanine, which helps to counteract the negative effects of caffeine by providing a calming effect.
•Yerba mate: Yerba mate is a traditional South American drink that contains antioxidants, vitamins and minerals. It also has slightly less caffeine than regular coffee and has a longer-lasting energy boost.
•Coconut water: Coconut water is full of electrolytes and is a great option for an energising, rehydrating drink in the afternoon.
Sleep and Coffee
If you’re already having problems with insomnia, it’s best to steer clear of coffee, as it can make sleeping issues worse. Caffeine has a half-life of about six hours, so it can stay in your system for several hours after drinking it. This means that for some people, drinking coffee in the evening can make it difficult to fall asleep. It’s best to avoid coffee at least six hours before bedtime.
Conclusion
As with many food and drink items, it’s all about moderation. Consumption of coffee in reasonable amounts can be beneficial to your health, while too much coffee can have some unwanted side effects. If you’re sensitive to caffeine or you have any existing sleep-related issues, then it’s important to explore some of the alternatives to coffee instead.
