Coffee Consumption During Pregnancy
Coffee and other caffeinated beverages can be found in the diets of millions of people around the world. Caffeine is a stimulant, and in some cases can be a good thing, however pregnant women need to be aware that caffeine, in any form, can be dangerous to the mother and baby during growth and development. This article outlines the potential risks of consuming coffee during pregnancy and offers some alternatives for women who want the energy boost.
The World Health Organisation (WHO) advises pregnant women to limit their caffeine intake to 200mg per day, which is equivalent to two cups of coffee. Studies have linked high caffeine intake during pregnancy to an increased risk of miscarriage, as well as low birth weight or preterm birth. However, the jury is still out on whether drinking coffee in lower doses is safe during pregnancy – the findings from some studies are conflicting.
Dr. Marie Dye, an expert in maternal and newborn health, states that “it’s difficult to determine an exact safe limit for coffee during pregnancy. Some studies suggest that drinking fewer than two cups of coffee a day won’t have a large impact, while others argue that any intake should be avoided. She adds that,”It’s important to note the effects of caffeine on the baby, as it can be passed to the fetus through the placenta. This can result in the baby being born with an irregular heart rate and breathing”.
In addition to potential risks to the fetus, caffeine can also have an affect on the mother’s health and wellbeing during pregnancy. Caffeine is known to increase an individual’s heart rate and can cause anxiety and tremors, as well as increasing the risk of developing gestational diabetes. Furthermore, caffeine is a diuretic meaning it can cause dehydration, an issue that can be especially problematic when pregnant.
While there are potential risks associated with drinking coffee, it is difficult to recommend that pregnant women should completely cut out caffeine from their diets. For those who depend on coffee for their energy, there are some alternatives available. Decaffeinated coffee is an option that can still provide that energy boost without the risks associated with caffeine. Furthermore, some women prefer to drink herbal teas as an alternative, many of which are known to have calming and energising properties.
How to Monitor Coffee Consumption During Pregnancy
It’s important for pregnant women to be mindful of the amount of caffeine they are consuming. As coffee is found in many different types of food and beverages, it is easy to lose track of how much caffeine has been taken in. One way to track caffeine consumption during pregnancy is to keep a log of all coffee intake. This way, women can be aware of the amount of coffee that has been drunk and can play it safe by sticking to the WHO’s recommended dosage.
In addition to following the guidelines from the WHO, pregnant women should also speak to their doctor about their coffee consumption. It is important for a doctor to be aware of a mother’s coffee drinking habits as they can advise based on the individual’s health and lifestyle. Ultimately, the choice to drink coffee during pregnancy is a personal one, a doctor can talk through the potential risks and provide feedback.
Ultimately, much of the research around caffeine and pregnancy does not provide conclusive evidence on its safety. Therefore, it is important to be aware of the potential risks before consuming coffee and if possible, reduce caffeine intake and look for other energising alternatives.
Powerful Nutrients in Coffee Substitutes
Whilst many women feel that they need a regular caffeine fix in order to feel energised, there are a host of other naturally-occurring substances that can provide that same sense of vigour. One such example is maca, a Peruvian root crop which contains a range of important nutrients, such as magnesium, and iron.
Maca can be purchased in powder form, and can be added to smoothies and yoghurt, making it a versatile addition to one’s daily diet. Furthermore, maca is one of the few foods that contains four types of vitamin B, a range of carbohydrates and nine essential amino acids. This makes it a great source of energy for pregnant women, giving them the nutrients and energy that they need but with no risk of babies being born too soon or with any other related health issues.
Matcha green tea powder is another alternative to add to a pregnant woman’s diet. Matcha is an exceptionally high-grade green tea powder which is thought to have many anti-oxidative benefits, such as reducing inflammation, and improving concentration. Matcha is rich in the amino acid L-theanine, which is known to have calming properties, meaning that having this as an alternative to coffee may be beneficial in helping pregnant women to manage their anxiety.
A popular form of coffee substitute is oat milk, or oat coffee. This is a vegan-friendly option which is now increasingly available in coffee shops and supermarkets. Oat coffee is rich in complex carbohydrates, which are a great source of energy, as well as providing essential vitamins and minerals. Furthermore, oat coffee contains beta-glucans, which are known to reduce cholesterol and improve the immune system.
Coconut coffee is another rising choice for pregnant women, as it provides an energising boost without the risks associated with coffee. Coconut coffee is coffee which has been infused with coconut oil. This can have a range of health benefits, most notably it helps to improve cognitive performance, reduce heart disease and improve cholesterol levels. The fatty acids in coconut oil are beneficial in helping pregnant women to feel more energised and to remain alert, without the risk of any associated side-effects.
Inclusion of Healthful Sugars and Spices
Including additional healthy ingredients to coffee substitutes can make them even healthier for pregnant women. Adding a tablespoon of raw honey to oat coffee has a number of benefits. Honey is full of antioxidants, which can boost immunity and can help to reduce inflammation. Furthermore, honey can improve blood sugar regulation, making it a suitable option for pregnant women with gestational diabetes.
Including a teaspoon of turmeric to oat coffee can also provide a range of benefits to pregnant women. Turmeric is thought to reduce inflammation and has anti-bacterial properties. It is high in manganese and iron, which are both essential during pregnancy, and can help to boost pregnancy health and simplify digestion.
If women want to reduce their caffeine intake and feel energised without the risks associated with it, there are a wealth of options and substitutes that they can try. In addition to the potential risks and complications linked to drinking coffee during pregnancy, the WHO recommends sticking to the recommended dose of 200mg per day and keeping a log of all caffeine intake. Pregnant women should always speak to their doctor about their caffeine consumption as they are in the best position to advise based on the individual’s health and lifestyle.
Side Effects of Excessive Coffee Drinking During Pregnancy
Women should be aware that drinking too much coffee during pregnancy can have an effect on their energy levels and other aspects of their health and wellbeing. A study published in 2018 found that pregnant women who consumed more than four cups of coffee a day were more likely to suffer from fatigue and insomnia, as well as experiencing increased anxiety, stress, and depression.
Excessive caffeine intake can have a negative effect on a woman’s overall health and wellbeing, both during and after pregnancy. Research suggests that caffeine intake, even in moderate amounts, can cause disruptions in sleeping patterns and can lead to an increased risk of developing postpartum depression or jaundice. Furthermore, other studies have linked excessive caffeine intake during pregnancy to an increased risk of issues such as stillbirth, preterm birth and miscarriages.
Including other food and beverage sources such as chocolate, energy drinks, and tea, women should consider their total caffeine intake when deciding how much coffee to drink. It’s important for pregnant women to be aware of the side effects of caffeine as well as the potential risks associated with drinking excessive amounts of coffee during pregnancy.
Alternatives to Coffee During Pregnancy
For women who are looking for alternatives to coffee, there are a variety of options available, some of which can provide health and energy benefits. Green smoothies, chia pudding, and wheatgrass shots are all easy, convenient and energising options. Furthermore, adding a pressed juice to your daily routine can provide a welcome detoxifying boost.
Kombucha is also growing in popularity among pregnant women as it has a low sugar and caffeine content and is packed with probiotics. Coconut water is also becoming a preferred choice, as it is naturally hydrating and electrolyte rich. Coconut water can help prevent dehydration and is thought to have calming properties.
It’s important to note that pregnant women should always check with their doctor before cutting out coffee and before adding any other new food or beverage sources to their diet. Some ingredients may not be suitable for pregnant women, and it’s important to be aware of any potential complications or side effects.
Health Benefits for Pregnant Women Who Refrain from Drinking Coffee
A recent study conducted in 2020 indicated that pregnant women who avoided drinking coffee were more likely to experience an improved quality of sleep and reduced anxiety. This is down to the fact that caffeine is a stimulant, and can cause an increase in heart rate and blood pressure, leading to feelings of restlessness and sleeplessness.
Furthermore, pregnant women who reduce or avoid consuming coffee or other caffeinated beverages are more likely to experience improved hydration levels. Caffeine acts as a diuretic, meaning it can cause dehydration when taken in large quantities. It is important for pregnant women to stay hydrated as dehydration can cause headaches, dizziness and fatigue.
Finally, a reduction in coffee consumption can also benefit pregnant women’s hearts. Studies suggest that reducing caffeine intake can help to reduce the risk of high blood pressure, which is a common issue for pregnant women. Furthermore, a decrease in caffeine consumption can also help to reduce the risk of developing heart palpitations or arrhythmias.
Whilst reducing or eliminating coffee may not be possible for pregnant women who rely on it for energy, cutting down on coffee consumption can have potentially beneficial effects on both the mother and baby. Women should consider the potential risks associated with coffee consumption, and speak to their doctor before cutting coffee out of their diet.
