Is your daily cup of coffee starting to become a habit? While many people enjoy their morning cup of coffee, few are aware of the potential long term side effects of drinking coffee every day. To understand the effects of this habit, we will need to consider a few key factors.
First and foremost, there is a strong relationship between your age, weight, gender and your sensitivity to caffeine. Some research claims that participants who drank coffee daily were more likely to become dependent or even addicted to caffeine.
Caffeine itself has both positive and negative effects on the body. If you drink coffee in moderation and with a balanced diet, your body can handle modest amounts of caffeine intake. However, excessive caffeine intake can cause insomnia, restlessness, irritability and even an accelerated heart rate.
Health experts agree that coffee, in moderation, can have some positive impacts on the human body. Coffee can help encourage the liver to process toxins efficiently and prevent cell damage. It can also aid in weight loss by boosting metabolism and suppressing appetite. Coffee is also packed with antioxidants that can reduce inflammation and protect you from diseases.
It is important to note that coffee is still a stimulant and therefore can overwork your cardiovascular system if consumed in excess. People with hypertension should also avoid coffee, as it can cause an elevation in blood pressure. Women, who are pregnant and consume large amounts of coffee, may also find that their baby has an increased risk of congenital birth defects.
Most people who drink coffee daily are aware of these risks, but the positive effects outweigh the negatives.
Ketosis and Coffee
For individuals looking to lose weight, ketosis and coffee can be an effective combination. This is because high doses of caffeine are known to reduce hunger and cravings in the body, while ketosis helps to burn fat instead of sugar. As a result, people on keto diets who drink coffee can achieve ketosis quickly, suppress their appetite and curb cravings. Furthermore, coffee can give you an energy boost to help you be more productive and burn fat even faster.
Although, it is important to note that all individuals will respond differently to caffeine intake, and so to find the optimal dosage for weight loss, the individual needs to experiment with different amounts.
Coffee and Liver Damage
Consuming coffee in moderation can help cleanse and protect your liver from damage. Coffee contains certain antioxidants called polyphenols that can help reduce inflammation and protect the liver from damage caused by substances such as alcohol or cigarette smoking.
However, one potential drawback of coffee is its potential to increase bilirubin levels. Bilirubin is a byproduct of the body’s natural metabolic process, but high levels in the blood can be a sign of liver damage. Studies show that coffee drinkers may have a higher bilirubin level than non-coffee drinkers, although this was not considered to be a significant difference.
But, to ensure the health of your liver, it is important to drink coffee in moderation. Individuals who already have liver problems should avoid coffee altogether, or at least speak to a doctor about how much caffeine is safe for them to consume.
Coffee and Mental Health
The short-term psychological effects of coffee can be positive or negative, depending on an individual’s level of caffeine sensitivity and consumption. Generally, a single cup of coffee can help improve mental alertness, concentration and energy. Of course, too much coffee can lead to an energy crash and restlessness.
It may also be beneficial for those who have become dependent on drinking coffee to take regular breaks and avoid drinking it when tired. This can help prevent caffeine dependency and negative psychological side effects.
In terms of long-term effects on mental health, research suggests that drinking coffee every day may be linked to a reduced risk of depression, a decreased risk of dementia and a slowed cognitive decline. The data suggests that a few cups of coffee can reduce the risk of age-related cognitive decline, although these data should be taken with a grain of salt as no large-scale randomized controlled trials have been conducted on this topic.
Coffee and Sleep Quality
If you’ve ever had one too many cups of coffee before trying to fall asleep, you know how difficult it can be to actually fall asleep. That’s because caffeine is a stimulant and its effects can last up to 8 hours, meaning if you drink a cup of coffee at 7 PM, you can expect its effects to last until 3 AM.
This doesn’t mean that you have to give up coffee entirely, as research has also shown that drinking a moderate amount of coffee (1-3 cups per day) can improve sleep quality. It’s important to be mindful about when you drink coffee; for instance, try drinking your last cup of coffee at least 4-6 hours before bedtime to ensure it doesn’t affect your sleep.
Coffee and Cancer
There are many factors that can influence one’s risk for cancer and coffee drinking is just one of many. Some studies suggest that drinking coffee every day may be linked to a reduced risk of some types of cancer, including breast, prostate and colorectal cancers.
This isn’t to say that coffee can outright prevent cancer; instead, the potential risk reduction comes from polyphenols, which are present in coffee and have been found to have antioxidant and anti-inflammatory properties that may help protect against cancer.
However, further research is needed to fully understand the impact of these antioxidants on cancer risk. It should also be noted that, in some cases, drinking large amounts of coffee can actually increase the risk of bladder cancer, although this may differ from person to person.
Coffee, Teeth and Acidity
Coffee can also affect the teeth colour and health especially if it’s consumed in large quantities or sugary flavours or additives are added. The tannins present in coffee can stain teeth and the acidity of coffee also has a weakening effect on enamel. This can lead to tooth sensitivity and cavities.
However, some forms of coffee such as espresso, cold brew and French press contain less acid than regular coffee. So, if you want to reduce the damage to teeth from coffee, you can opt for these options. Drinking coffee through a straw or using a toothpaste with fluoride and calcium can also help reduce coffee’s negative effects on teeth.
Summary
These are just some of the potential long-term effects of drinking coffee every day. As with anything, it is important to be mindful of your caffeine intake and drink coffee in moderation. With mindful consumption, coffee can help improve mental performance, sharpen concentration and even reduce the risk of some diseases while causing minimal negative effects on the body.
