Coffee Consumption and Health: Is Drinking Too Much Coffee Bad for You?
Coffee is one of the oldest and most popular beverages in the world, enjoyed by millions of people on a daily basis. But, with recent research indicating potential health risks associated with heavy coffee consumption, the question arises…is drinking too much coffee really bad for you?
First of all, let’s examine the amount of coffee generally consumed by people daily. According to the 2020 National Coffee Association statistics, 64% of U.S. adults take a cup of coffee at least once per day, with the average American drinking 1.8 cups a day.
In varying degrees, coffee comes with known health benefits, but the most recent studies seem to indicate there may be dangers associated with consuming too much. One of these potential dangers include increased blood pressure, but this risk may not actually be caused by caffeine, nor coffee itself. It is believed that the correlation between coffee drinking and blood pressure is actually linked to people’s lifestyle choices, and lack of physical exercise.
In regards to the much-talked about caffeine content of coffee, a cup of filter coffee contains about 70 mg of caffeine. While caffeine has been linked to potential health issues such as erratic heart rate, or difficulties sleeping, the recommended daily intake is considered low – around 300 mg. It should also be taken into consideration that coffee beans are extremely variable when it comes to caffeine content, and opting for decaffeinated coffee can significantly reduce any potential side-effects.
Aside from caffeine, other compounds found in coffee beans have been linked to potential health issues. For instance, acrylamide, a compound produced during the roasting process, is known to be carcinogenic. Fortunately however, research has shown that the small amounts found in coffee – around 0.3 mg per cup – is not likely to cause any real harm. Interestingly, recent studies now suggest that coffee may even be beneficial for you, in terms of reducing the risk of many diseases including type 2 diabetes, dementia and liver cancer.
All in all, the conclusion is that while it is important to enjoy coffee in moderation, the potential risks are minimal provided a few simple tips are followed. For instance, start off with the lowest possible caffeine intake if having daily coffee, reduce the amount if feeling any untoward side effects, and opt for organic or decaffeinated if concerned about potential toxins.
Coffee and Mental Health
One of the most talked about effects of moderate to high coffee consumption is its relationship to mental health. Caffeine has been linked to mood degradation amongst other factors, but recent evidence suggests that the positives may outweigh the negatives.
Studies have shown potential benefits to do with preventing the risk of developing depression, with thousands of trials appearing to link moderate coffee intake with a lower likelihood of developing the condition. This evidence specifically highlights three cups of coffee per day, as having the greatest impact on reducing this risk.
In addition to depression, caffeine has also been associated with boosting cognitive functions, increasing productivity and alertness, and delaying the onset of fatigue. It appears to do this promoting the release of adrenaline, which in turn increases levels of dopamine.
Experts are still divided on the exact effects of caffeine consumption in general, while some believe the positive results far out way the negative, others argue that separating the direct effects from any lifestyle changes can be difficult. That being said however, it appears that ingesting moderate amounts of coffee may have multiple benefits to mental health.
Coffee and Physical Performance
Traditionally, caffeine has been used as a performance enhancer to increase alertness and physical performance. But, what does the science say in regards to coffee, and will having too much have any detrimental effects?
To date, a catalogue of evidence suggests that moderate to high coffee consumption can actually improve physical performance and strength, particularly when exercising. It works by helping to increase the release of adrenaline, alongside providing a source of quick energy.
In addition to this, athletes and sportspeople may be particularly taken by its ability to increase pain tolerance, as well as reduce the feeling of fatigue often experienced during exercise. With this improved endurance, coffee appears to produce the perfect opportunity to push any physical activity to the next level.
On the other hand, consuming too much coffee could result in jitteriness and lightheadedness, as a result of impinging levels of caffeine in the body. This could lead to poor, or even potentially dangerous performance. As such, it is generally recommended that heavy coffee drinkers take extra breaks when doing any physical activity as to reduce the chance of this happening, or alternatively switch to decaffeinated coffee.
Coffee and Sleep
As one of the main side-effects of caffeine, sleep is one of the main reasons why people opt to avoid coffee altogether. But, is there evidence to suggest a link between coffee and sleep, or is this bad reputation undeserved?
Caffeine is a stimulant and has been linked to sleep deprivation in some cases. Studies have indicated that heavy coffee drinkers do not always receive an adequate amount of rest at night, often feeling lethargic and tired during the day. But, this may not be linked to coffee itself.
The caffeine content found in coffee may actually improve sleep quality in some cases, if taken correctly. Caffeine tablets, for instance, have been known to help people entering deep sleep quicker, and with this improved quality of rest.
In general, it is advised that people reduce their intake of caffeine close to bedtime, as to avoid any possibility of sleep disturbances. This means avoiding coffee a few hours beforebed, and opting for more herbal or decaffeinated teas.
Effects on the Stomach
One of the main downsides to coffee consumption is its tendency to irritate the stomach. This can range from anything like acid reflux to feeling bloated and uncomfortable.
The main factor to this is believed to be the presence of caffeine in coffee, which relaxes muscles in the digestive tract, often leading to acidity. While there is no direct evidence to suggest that coffee causes ulcers, the pH levels present in the drink is believed to irritate and inflame any existing ulcers.
Coffee can also act as a diuretic which could be particularly problematic for those with kidney problems, or may lead to dehydration. In some cases, drinking coffee with meals can impede the digestion process, causing your stomach to take longer to empty.
The best way to avoid potential stomach pains is by drinking water before, during and after drinking coffee, in order to stay hydrated. You can also switch to decaffeinated when possible, or try cold brews, as these contain lower levels of caffeine and acidity.
