Coffee is an undeniable part of the culture in many countries. Most people can’t even begin their days without a cup of coffee. Many swear by the energizing effects of their favourite morning cup, but what do we really know about the effects of drinking coffee every day?
First off, it is important to realize that as with everything else, moderation is key. According to experts, it is recommended to take no more than 3 to 4 cups of coffee a day. Overindulgence can cause several side effects including increased heart rate, headaches, feeling of restlessness, increased risk of stroke and even cancer.
When it comes to the caffeine element of coffee, the stimulating effects in body and mind can be both beneficial, as well as harmful. Caffeine is scientifically proven to cause alertness and reduce fatigue. However, intake of more than 200 milligrams of caffeine a day, which is equivalent to two to three cups of coffee, can prove to be detrimental as an overload of caffeine can lead to excessive nervousness, irritability and further fatigue.
Having said that, regular consumption of coffee brings with it several benefits. Studies have linked it to the prevention of certain types of cancer, stroke and even premature skin aging. Coffee can also slow the progression of Parkinson’s disease, decline in cognitive abilities and even certain types of diabetes. That being said, an overload of caffeine has been known to reduce these effects or have no effect at all.
A downside of drinking coffee too often is that it can lead to addiction. Regular coffee drinkers often face withdrawal symptoms, such as shakiness, headaches, irritability and even depression. Moreover, conditions such as loss of sleep and medical problems caused due to the intake of too much coffee can also seem daunting.
An important factor that warrants consideration is that the effects of coffee differ from person to person and as aforesaid, depend on how much coffee is consumed. Medical experts suggest that caffeine intake should be regulated, depending on how sensitive a person is towards the said stimulatory effects. Furthermore, the effects of coffee vary with age too, as the elder people might be more susceptible to its effects than the younger ones.
That being said, according to the FDA, it is safe to drink up to 3 to 5 cups of coffee per day, although the amount can vary depending on certain factors as mentioned above. Preferably, these should be standard cups of 8 ounces or 240ml each.
Your doctor should be informed if you are facing any issues related to your intake of coffee per day and they will be the best judge of whether you should lower the amount or not. Additionally, make sure to enquire if coffee or caffeine influence any medicines you are taking or have any potentially risky interactions.
Effects of drinking coffee on Mental Health
Apart from the physical effects, caffeine affects mental alertness and productivity. Its effects may be short-lived and can lead to an increase in negative effects like stress, anxiety and jitteriness. Because of its short-lived effects, coffee becomes addictive, as more is needed to restore the alert state.
Excessive drinking of coffee can cause a condition known as “caffeinism”. This condition is marked by excessive anxiety, insomnia, muscle twitching, nervousness and palpitations. Excessive coffee drinking might also cause depression, irritability and flu-like symptoms.
Excessive coffee drinking can cause users to become emotionally unstable and aggressive. It can also cause fatigue and interfere with sleep patterns which in turn can lead to physical and mental exhaustion. In general, coffee is not beneficial for mental health and in some cases aggravates the side effects.
In some cases, caffeine may work as a proactive element in creating greater levels of concentration and alertness. This is beneficial if coffee is consumed in reasonable amounts at the right time of day. However, if abused or misused, it can backfire and have some serious implications to mental health.
Apart from the direct effect of coffee on mental health, factors such as habits and lifestyle also play an important role in improving or worsening mental health. Eating healthy, regular exercising, socializing, learning new skills and engaging in activities like playing musical instruments are all ways to boost mental health.
Health Benefits of Coffee
Besides the obvious effects of coffee, it has several benefits on health as well. Studies have found that drinking coffee regularly is associated with a lower risk of mortality from all causes including heart diseases, cancer and diabetes.
A moderate intake of coffee can also protect against type II diabetes. Its anti-inflammatory effects on the body can help reduce joint pain and inflammation, which is commonly seen with arthritis and other inflammatory conditions.
Coffee consumption is also linked to a lower risk of depression and anxiety disorders. Coffee contains plant compounds which have shown to improve cognitive performance and alertness. Its consumption also boosts physical performance, as caffeine helps in mobilizing fatty acids from the fat tissues, thereby allowing them to be used as a source of energy.
Apart from these, coffee drinkers usually have lower risk of stroke and Parkinson’s disease, amongst certain types of cancer too. The polyphenols present in coffee have potent antioxidative effects, thus helping in combating oxidative stress.
Dangers of Excessive Coffee Intake
It is clear that coffee has some beneficial effects, but like everything else, too much of it is harmful. As mentioned before, it is recommended to consume no more than 3 to 4 cups of coffee per day, depending on individual preferences and sensitivities.
Excessive coffee consumption can interfere with the sleep pattern and can lead to chronic insomnia. Intake of more than 5 cups of coffee in a day can result in increased anxiety and uncontrolled panic attacks, majorly due to too much stimulation from the caffeine.
High consumption of coffee is linked to higher heart risks and higher risk of dying from heart related diseases. Too much consumption of coffee can weaken bones and is associated with bone density loss and higher risk of fractures in people.
The danger of obesity and weight gain are also associated with Starbucks and other coffee-based drinks, as they are usually high in sugar and calories. Coffee consumption usually leads to dehydration and can cause Minerals like magnesium, potassium and calcium to be excreted from the body.
In women, excessive consumption of coffee can cause fertility issues, while in men, it is linked to low sperm count and increased risk of birth defects.
Risks of Excessive Caffeine intake
Caffeine is the primary stimulant in coffee and as said before, moderation is key. Too much caffeine can lead to several issues and caffeinism is the medical term used for excessive caffeine intake and its associated symptoms.
Caffeinism causes mental issues like anxiety and depression. It can also lead to physical symptoms like nervousness, tremors, palpitations and even headaches. In some cases, it is possible to become physically dependent on coffee and develop a tolerance for it, which leads to further increase in daily coffee consumption.
Caffeine is known to be addictive and its withdrawal symptoms can linger for days and even weeks. Withdrawal symptoms include headaches, irritability, fatigue and even depression. People who have additional health conditions should keep their caffeine intake in check or it could have serious consequences on their health.
Caffeine can also interact with certain types of medications and might render them ineffective. For instance, caffeine can interfere with the absorption of antidepressants. People with cardiac issues might experience an irregular heartbeat once they consume caffeine in excess.
Closing thoughts
Overall, the effects of coffee depend on individuals and their sensitivity to caffeine, as well as its intake. A moderate amount is safe but too much can cause serious health issues. Therefore, it is better to limit the intake to 3-4 cups per day and consult with a doctor if facing any issues related to coffee consumption.
