Coffee has a long history of being a morning favorite amongst many caffeine-lovers around the world. From those languid days at the local coffee shop to quick stops for an espresso a coffee fix accompanies some of the best parts of each day. But, does coffee offer you more than just a quick pick-me-up every now and then? Can it be an everyday staple of your diet?
Research has shown that coffee can actually have some health benefits if enjoyed in moderation. Its antioxidants can reduce the risk of developing certain illnesses, while its caffeine can give you a boost in energy that can help you focus on the task ahead. For example, a 2020 study concluded that regular moderate coffee consumption could decrease risk of type 2 diabetes. It’s also been linked to lowering risk of Alzheimer’s disease, Parkinson’s disease, and dementia. Additionally, it has been observed that drinking coffee can improve physical performance, cognitive ability, and general alertness. Furthermore, certain components of coffee can also improve emotions, making it a sort of natural anti-depressant.
However, drinking coffee includes more than just its benefits. Like any other addiction, drinking coffee can lead to caffeine dependency, if done on an excessive basis. Research has shown that people who start drinking coffee in their teens are twice as likely to become addicted compared to adults. This risk is higher with energy drinks, which are typically much higher in caffeine than regular coffee. Other side effects can include difficulty sleeping, feelings of nervousness, and digestive issues.
With that said, experts agree that it is healthy to integrate one or two cups of coffee into your daily routine. The general consensus is that the best way to do so is by drinking coffee first thing in the morning, ensuring that it does not affect your sleeping schedule. If you are planning to drink more than that, it is recommended to spread out coffee consumption throughout the day, allowing your body to adjust. Additionally, it’s a good idea to drink coffee in-between meals, and to limit coffee intake to no more than 400 to 500 mg of caffeine per day.
In the end, whether or not drinking coffee daily is healthy depends on your lifestyle and how your body tolerates it. Everyone reacts differently to caffeine and it is important to be mindful of how much you are consuming.
Alternatives to Coffee
Coffee may be the preferred choice for many when looking for a morning or afternoon energizer, however there are various alternatives to coffee that can provide the same pick-me-up feeling. Natural sources of caffeine like green tea, cocoa, and matcha can give your body a bit of an extra boost, without having to resort to the more common caffeine sources. Additionally, herbal teas such as chamomile, peppermint, and ginger can have calming effects, thus helping you to manage stress levels.
If you are looking for a healthier and more sustainable option for your daily caffeine fix, there are some plant-based alternatives to coffee, such as chicory root coffee and dandelion root coffee. Unlike regular coffee, these are made from plants that are naturally caffeine-free, taste somewhat similar, and can also offer other health benefits.
Unique energy drinks such as yerba mate, guayusa, and búlgama are also options that can offer a variety of nutrients, such as antioxidants, vitamin C, and potassium, which can help to improve your overall wellbeing. Certain natural energy drinks can even alleviate stress by providing vitamins and minerals that can enhance mood and mental clarity.
Is Coffee Good for Weight Loss?
Coffee is among a few substances that can help the body burn fat and lose weight. Therefore, it is often a choice for those who want to lose weight. But how effective is it really?
In short, research suggests that integrating coffee into your daily routine can help you lose a few pounds. Caffeine found in coffee can boost your metabolism, which helps to burn body fat and increase basal metabolic rate. It also helps to reduce appetite and helps you feel fuller longer. However, the effects of coffee on weight loss can vary from person to person – some can lose weight faster, while others may not. Therefore, it is important to monitor your progress and adjust your diet and exercise routine accordingly.
Moreover, adding in creamer, syrup, and other ingredients to your coffee can lessen its benefits and even reduce its weight-loss effects. This is because these ingredients contain high levels of calories and sugar, which can play a role in weight gain. Therefore, it is recommended to enjoy your coffee without any additives, or add a few teaspoons of milk instead.
Mental Health Benefits of Coffee
Caffeine has been well-known to help improve mental alertness and focus, and thus, more and more people are turning to this stimulant to give their productivity levels a boost. However, coffee is considered to be much more than just a single-task worker. Studies have also shown that this drink helps to alleviate feelings of depression, anxiety, and stress.
Coffee functions as a mild stimulant that helps to increase attention, alertness, and energy, which is why it’s so popular to consume. Moreover, thanks to its energizing effect, engaging in activities after drinking coffee can be made easier, and it can even help to reduce stress. Coffee can also be beneficial to mood, as it has been known to increase concentration, alertness and general cognitive function. Therefore, it can be a great help when it comes to taking on a tough task or studying. Increasing your intake of coffee moderately on days requiring high mental performance can be beneficial.
Whilst coffee is a good stimulant for mental health, it is recommended that you avoid consuming it late in the day. This is due to the fact that coffee can disrupt sleep patterns and make it more difficult to relax and wind down effectively in the evenings. Furthermore, it is not recommended to drink more than 400 mg of caffeine per day.
Tips for Drinking Coffee Every Day
Whether you are a fan of the more classic Americano or the sophisticated latte, coffee provides an enjoyable way to start your day with a boost of energy. Yet, it can be a challenge to drink coffee every day without its stimulant having a bad effect. Here are a few tips to help you maintain your daily coffee routine:
- Hydrate: It’s important to remember to drink plenty of water when consuming coffee, to keep your body hydrated.
- Pick the right type: Instant coffee tends to contain more caffeine than normal coffee, so if possible, try to opt for regular coffee or decaffeinated.
- Mix it with herbal tea: To reduce the amount of caffeine you’re consuming, try mixing coffee with other beverages such as herbal teas.
- Snack in between: A good way to keep your energy levels up is to eat a small snack in between coffee consumption.
Finally, it is essential to consider the amount of coffee you are consuming and ensure that it does not go beyond what is recommended, as over-consuming can have adverse effects.
