Coffee is one of the most widely consumed beverages in the world, with over two billion cups consumed each day. It is a popular drink of choice for those looking to give themselves a much-needed boost of energy. But while the short-term benefits of drinking coffee can be beneficial, what are the long-term effects?
The most significant long-term effect of drinking coffee is that it can protect against some types of cancer. There is research to suggest that drinking coffee can lower the risk of certain types of cancer, such as lung, breast, and colorectal cancer. Additionally, coffee consumption has also been associated with a lower risk of developing type 2 diabetes, Parkinson’s disease, and Alzheimer’s disease. In fact, a study from the Harvard School of Public Health found that people who drank four to five cups of coffee per day were 15% less likely to develop type 2 diabetes.
However, it is important to note that not all of the long-term effects of drinking coffee are positive. Coffee can also have negative effects on the body, such as increased levels of stress and anxiety, insomnia, heartburn, and headaches. Coffee is also a diuretic, which means it can increase urination, leading to dehydration and a loss of important vitamins and minerals. It can also increase blood pressure and cholesterol levels over time.
Dr. Rick Kausman, a GP and author of the book “A Balanced Life”, suggests that moderation is the key when it comes to drinking coffee. He recommends that people limit their coffee intake to no more than two to three cups per day. He also suggests that people try to drink coffee before 10am as caffeine levels linger in the body for several hours and can affect sleep if consumed too close to bedtime.
However, many experts also agree that coffee is not necessarily bad for you. In fact, some studies have even linked coffee to having beneficial effects. Dr. Eva Selhub, a leading physician and author of the book “Your Brain on Nature”, suggests that coffee can improve mental alertness and cognitive performance. She recommends that people drink coffee in moderation to enjoy its potential benefits.
Oral Health
One of the lesser known long term effects of drinking coffee is that it can have a negative impact on oral health. Coffee is acidic and has a drying effect on the mouth, which can lead to an increase in bacteria and make the mouth more vulnerable to tooth decay and cavities. It can also stain the teeth and make them look yellowish. To protect your oral health, it is important to brush your teeth or use a mouthwash after drinking coffee.
It is also important to be aware of the effects coffee can have on your teeth. If you drink coffee regularly, it is best to use a straw to avoid direct contact with teeth. Additionally, drinking water throughout the day can help keep your mouth hydrated, preventing it from getting too dry.
In addition to its effect on oral health, coffee can also stimulate gastric acid secretion, which can lead to abdominal discomfort and heartburn. If this is a problem for you, it is best to limit the amount of coffee you drink to two or three cups a day and avoid drinking it on an empty stomach.
Finally, volatile organic compounds found in coffee can produce an unpleasant smell when it is broken down by bacteria in the digestive system, leading to bad breath. To counteract this effect, drink plenty of water and practice good oral hygiene.
Addiction
Another long-term effect of drinking coffee is that it can lead to an addiction. Coffee consumption can result in a phenomenon known as “neuroadaptation”, wherein the body becomes physiologically dependent on the presence of caffeine. Over time, the body will become accustomed to the presence of caffeine in the system, resulting in an increased tolerance that can lead to an addiction.
Additionally, withdrawal symptoms associated with coffee can be severe. These can include headaches, irritability, fatigue, and trouble concentrating. To avoid addiction and the associated withdrawal symptoms, it is important to limit your time spent drinking coffee and to be aware of any potential signs of addiction.
Finally, those with pre-existing conditions such as high blood pressure and anxiety should be cautious when drinking coffee. Caffeine can cause further increases in blood pressure and anxiety, and can worsen the symptoms of these conditions.
Caffeine Content
The caffeine content of coffee can vary, but most coffees contain between 100 and 200 milligrams of caffeine per 8-ounce cup. To put this into perspective, an 8-ounce cup of brewed black tea contains about 47 milligrams of caffeine and an ounce of dark chocolate has about 25 milligrams. It is important to be aware of how much caffeine you are consuming, as drinking too much can lead to irritability, difficulty sleeping, and increases in heart rate and blood pressure.
If you are sensitive to the effects of caffeine, there are alternatives to traditional coffee, such as decaffeinated coffee, which can still provide the flavor and aroma without the extra caffeine. Additionally, there are other low-caffeine options such as green tea and yerba mate that can give you a caffeine boost without all the side effects.
Lifestyle Choices
Ultimately, it is important to take into account your lifestyle choices when it comes to drinking coffee. If you are a frequent coffee drinker and are looking to lessen the long-term effects, it is best to limit your coffee intake to no more than two or three cups per day and to be aware of the potential risks. Additionally, try to drink coffee before 10am and make sure to stay hydrated throughout the day to avoid the negative effects.
It is also important to bear in mind that coffee is not a magic solution for everything. If you are feeling tired, stressed, or need a boost of energy, try exercising, getting enough sleep, and eating a healthy, balanced diet. These lifestyle changes can be far more beneficial in the long run.
Genetic Factors
Another factor to consider when looking at the long-term effects of coffee is genetics. Studies have found that the way people respond to coffee is largely determined by genetics. For those with certain genetic variations, the effects of coffee can be different in terms of metabolism, heart rate, blood pressure, and other factors.
Additionally, those with certain genetic variations may be more prone to experiencing adverse effects from coffee, such as increased anxiety and restlessness. It is important to be aware of your genetic makeup when drinking coffee and to be mindful of any potential side effects.
Quality Matters
Finally, it is important to take into consideration the quality of the coffee you are consuming. Whether you are drinking brew, instant, or espresso, it is important to choose a good quality product with minimal additives and artificial flavors. Additionally, opt for organic and fair trade options, as these can provide extra assurance as to the quality of the coffee.
Additionally, cold brew and espresso can contain more caffeine than traditional brewing methods, so it is important to be aware of the amount of caffeine you are consuming when drinking these options. And be sure to drink your coffee black to avoid unnecessary calorie and sugar intake.
