Coffee Consumption and its Pros and Cons
Coffee drinking has become a part of regular life for many individuals in the modern world. Whether it’s enjoyed at home, in the workplace, or when out and about, coffee continues to be a popular beverage for many, with many individuals developing a connection to the hot drink in their own way. While coffee is hundreds of years old, it is only in the last few decades that it has been heavily consumed and mass-produced at the level we see today.
However, as with all consumables and beverages, there is a healthy level to which they can be enjoyed, and an unhealthy level at which they can be abused. This is true in the case of coffee, where it is important to establish a clear answer to the question of: Is it bad to drink too much coffee?
According to experts, too much coffee – or more specifically, caffeine – can produce both beneficial and harmful side-effects. While the caffeine in coffee has shown to produce mental alertness and improve overall cognitive function, too much caffeine can lead to anxiety, headaches, and irritability. Other harmful side-effects that can become apparent with extended high levels of caffeine consumption include an irregular heartbeat, palpitations, increased stress levels, and restlessness.
It is also important to remember that when consumed in excess, coffee can act as a diuretic and reduce the body of essential minerals and vitamins. For example, calcium, potassium, iron, and magnesium are all essential nutrients to healthy bodily function, and when coffee is consumed in excess, these are quickly depleted, leading to deficiencies that can result in adverse side-effects.
Overall, experts suggest that consuming no more than 400 to 500mg of caffeine per day – the amount in four to five cups of coffee – is a good limit to ensure that any potential side-effects are avoided. At this rate, they state that any adverse side-effects sink further and further into the background the more adapted to coffee an individual’s body becomes.
Nonetheless, there are still some beneficial side-effects of coffee to consider. Research has shown that coffee – if consumed in the form of an expensive grade of espresso or in small doses of decaffeinated coffee – can still produce a sense of focus, clarity, and concentration. Moreover, coffee also contains a number of essential nutrients that, when consumed in moderation, can be beneficial to the body’s overall health.
Coffee and Your Body
Coffee, now a staple beverage for many all over the world, can affect the body in more ways than most people may think. The combination of the main active ingredient in coffee, caffeine, and the possibility to overload it, means that it is important to be aware of how coffee affects the body and how too much of it may be detrimental to overall wellbeing.
The first thing to be aware of is that coffee, when consumed, is broken down by the body and absorbed rapidly through the digestive tract into the bloodstream. From there, the caffeine is dispersed throughout the body and absorbed, resulting in an immediate physical impact. Most commonly, this would be taking the form of increased heartbeat rate, heightened levels of alertness, and better concentration levels. This has led to many utilizing coffee as a means of segueing into a productive day or study session.
However, prolonged and excessive consumption of coffee can result in adverse side-effects, including an inability to relax, irritability, anxiety, restlessness, shakes, and headaches. In these cases, lessening the amount taken could lessen the severity of the symptoms and potentially reverse them. In this regard, it’s important to be aware of how your body is responding to coffee and regulate consumption to prevent overloading the system.
Coffee and Mental Health
The ability for coffee to affect mental health is often disputed, but there are studies suggested that a link between the two can be found. Studies have suggested that individuals may become hooked or dependent upon coffee and its effects, leading to a reliance or habit-forming inclination being developed. This is caused by caffeine’s addictive-like properties and its dopamine-related effects on the brain.
In addition to this, too much coffee has been associated with manic depression and bipolar disorder, as an overload of dopamine in the brain can result in manic symptom flare-ups in susceptible individuals. Again, this doesn’t mean that every cup of coffee poses a risk, as individuals with these conditions consuming one cup of coffee will not be affected as heavily as someone consuming large quantities in excess.
Behind the effects of coffee on mental health, it’s also important to consider the interactive effects that the consumption of coffee can have alongside pre-existing conditions. For those with mental health issues, the sudden rushes of caffeine produced by coffee can be impacting existing problems, such as anxiety and depression. This means that it’s always important to consult a physician or relevant professional if any changes are noticed or if you’re considering giving up caffeine altogether.
Coffee and Diet
While its addictive energy-based effects have made it popular amongst a worldwide audience, it’s important to be aware that this alone does not make it an ideal beverage for maintaining a sustainable healthy lifestyle. In this regard, added sugar, artificial sweeteners, dairy, and cream can quickly max out the calorie quota a cup of coffee requires, as well as bulking it up on all fronts in terms of macro and micronutrients.
It is, of course, possible to enjoy a calorie-conscious cup of coffee, but it’s important to be mindful of what goes into it. Strong black coffee and decaff coffee are great options for creating a calorie-friendly cup of coffee, and there are numerous dairy alternatives available, such as soy or almond milk.
Moreover, coffee can also have an effect on the G.I. tract, with it becoming an irritant when taken in excessive quantities. This can lead to an inflamed or aggravated stomach and intestine, with coffee also having a diuretic effect that can cause gastric and stomach acidity to increase.
Coffee and Dehydration
One of the most commonly known effects of coffee is its dehydrating properties. Caffeine, which makes up around 95% of coffee, is a diuretic drug and when consumed in excessive quantities can lead to dehydration and the loss of fluids and electrolytes. Caffeine can also cause vasoconstriction and increase blood pressure as well as reduce the body’s ability to absorb water.
Overall, for those who are looking to regulate the amount of coffee they are taking, it is essential to replace any fluids lost with an equal – if not more – amount of alternates. This includes consuming larger quantities of water, tea, and other hydration-friendly beverages to counteract the effects of coffee and lessen the possible impact of hydration levels.
What to Consider When Drinking Coffee
When looking at coffee, there’s no one-size-fits-all answer as to whether it is bad to drink too much coffee. Depending on a variety of factors such as age, health, genetics and lifestyle, the effects and side-effects of coffee can vary hugely from person to person.
That said, it is always important to consult a medical professional alongside considering all the pros and cons of coffee before beginning or continuing to consume it. Coffee should also be viewed and consumed in the same way as any other beverage – not as an energy-based elixir, but as an enjoyable healthy beverage that can provide a lift and an introduction to the day ahead.
Side-Effects of Coffee to be Aware of
While coffee can bring a whole host of benefits, it is important to be aware of the side-effects that can be brought about by consuming it. The following spectrum of side-effects are commonly associated with excessive coffee consumption.
- Headaches
- Anxiety
- Agitation and restlessness
- Heart palpitations
- Irritability
- Muscle tremors and shakes
- Dehydration and/or an electrolyte imbalance
Long-Term Benefits of Drinking Coffee
The side-effects of consuming too much coffee may be off-putting, but there are still numerous long-term benefits that can be yielded from a moderate daily cup or two of coffee. It is believed that coffee can improve mental alertness, clarity, and focus, as well as improving cognitive performance, concentration and alertness.
Moreover, some studies have suggested potential antioxidant properties of coffee – believed to be thanks to the presence of polyphenols – that may have the potential to protect the body from oxidative stress, cognitive decline in aging adults, and even cardiovascular disease.
On top of all this, researchers have also said that coffee may possibly contain health-promoting bacteria that stimulate the immune system as well as aid digestion, further supporting the moderate consumption of coffee as a beneficial part of a healthy lifestyle.
Alternative Drinks to Coffee
For those who don’t drink coffee and wish to benefit from the energy boost that comes with it, there are plenty of alternatives to try. Energy-boosting teas, such as matcha and green tea, are great for providing extra energy, as are cup additions such as honey, hot chocolate, and maca.
Other alternatives include natural energy drinks such as Yerba Mate and Kombucha, guarana-infused drinks and smoothies, and mocktail-style drinks such as flat Sodas and flavored sparkling waters. All of these contain energizing ingredients that can provide a burst of energy, but in healthier and more natural ways than coffee can.
