When many of us are looking to grab a cup of coffee during the afternoon slump, the thought of drinking coffee at 6:00PM may cross our minds. After all, we may feel exhausted and could benefit from the quick pick-me-up from a double shot of espresso. But is it okay to drink coffee this late in the day or does it do us more harm than good?
Nutrition experts agree that caffeine has a half-life of about 5 hours and its effects can be felt up to 10 hours after drinking. Therefore, drinking coffee at 6:00PM would still bring about some central nervous system stimulation which can interfere with the sleep-wake cycle. Caffeine is a mild stimulant that disrupts the body’s natural cycle and its effects can be felt up until one’s bedtime.
However, the effects of caffeine vary according to individual people’s body weights, tolerance levels, and general health status. Some may be able to tolerate higher doses of caffeine without any effects on their sleep. Other people may notice that drinking coffee late in the day causes them to be awake for hours after their usual bedtime.
Generally, it is best to avoid drinking caffeine for 6 hours before bedtime. This would mean that for most people drinking coffee at 6:00PM or shortly afterwards may not be ideal. It is important that we monitor our individual reactions to caffeine-containing beverages and confine these to earlier in the day if possible. It is best to have the last cup of coffee by 4:00 pm to ensure that the effects have worn off before going to bed.
It is recommended to have three to four cups of coffee a day to get the benefits of the antioxidants found in the beverage. For most people this means having the last cup at 2:00PM, but if drinking coffee late in the day seems to have no affect on your sleep, then you can drink it with caution at 4:00PM. It is essential to be mindful of how much you are consuming and keep in mind that caffeine intake has to increase to get the same effect.
Coffee and Health
Coffee is an inviting beverage, but if consumed in excess, it can also be detrimental to our health. Caffeine consumption can lead to restlessness and irritability, and in some cases, hypertension and other heart-related issues. A study by the Harvard School of Public Health showed that long-term excessive consumption of coffee can increase your risk of developing diabetes, stroke, and heart disease. It is advisable to never drink more than 4 cups of coffee per day to reap the benefits of the health-promoting components of the drink, without running the risk of health complications.
impacts on the Gut
For people who are sensitive to coffee, one cup could cause gut issues such as bloating and cramps. For people with pre-existing conditions such as irritable bowel syndrome (IBS) coffee can exacerbate symptoms. Some coffee varieties may also contain mould, which carries toxins that further irritate the gut, leading to indigestion, diarrhoea and stomach cramps. If you’re experiencing any of the above, experts suggest reducing your caffeine intake or sticking to decaffeinated coffees.
Nutritional Value of Coffee
Although popularly misunderstood as an unhealthy beverage, a single cup of coffee contains several beneficial nutrients. Just one cup provides 11% of a healthy person’s daily intake of riboflavin, 6% of vitamin B5 and 3% of manganese, niacin and potassium. Coffee can also improve our concentration and alertness, and reduce fatigue and fatigue-related brain fog.
Summary
In summary, drinking coffee at 6PM is not generally recommended. Caffeine has a long half-life and its effects can be felt for many hours afterwards, making it difficult for the body reset for a night of restful sleep. Moreover, having more than four cups of coffee a day can put individuals at risk of several health-related issues. Finally, coffee is an inviting beverage, but it is important to remember that overconsumption can have several detrimental health implications.
Coffee and Diabetes
Research suggests that coffee consumption may be associated with a lower risk of diabetes. A meta-analysis of 17 cohort studies and 5 intervention trials, involving more than 1.2 million individuals and over 270,000 cases of diabetes, analysed the association between coffee consumption and the incidence of type 2 diabetes mellitus. The research found that individuals who are habitual coffee drinkers may have a lower risk of developing type 2 diabetes.
Coffee and Cancer
Coffee has long been rumoured to increase the risk of cancer — but studies examining a connection between the two have largely been inconclusive. This is due to the complexity of the molecule; there are many chemicals in coffee, and many of them have complex ways of interacting with the body — from both beneficial and detrimental standpoints. Although the evidence is far from conclusive, it appears that coffee may be beneficial in the prevention of certain types of cancer, such as liver, pancreatic and breast cancer.
Coffee and Weight Control
Drinking coffee can be beneficial for weight loss — to a certain degree. When it is consumed without a lot of added sugars or creams, it can be considered a low-calorie beverage that can be expected to contribute negligible calories to the diet. However, while coffee may work as part of an overall healthy diet, it cannot offer the same benefits as other healthy foods and exercise, and should not replace them.
Coffee and the Immune System
Coffee has been found to have many beneficial effects on the human body, including its ability to boost the immune system. Studies show that coffee can help to protect against viruses and bacteria, as well as potential infections. Caffeine has been found to increase the number of circulating lymphocytes and monocytes, as well as neutrophils and eosinophils, which are all components of the immune system.
