For some people, coffee is an absolute necessity and can be an addiction. Kicking the habit is difficult for some, however, forgoing caffeine—especially for a prolonged period of time—may be more beneficial for your overall health. While moderate consumption of coffee is generally safe, drinking too much can have serious medical implications for your physical and mental health.
According to the National Institute on Alcohol Abuse and Alcoholism, moderate consumption of coffee is defined as 1 to 2 cups of coffee per day. Drinking beyond that, like 4 to 5 cups a day, could have a few detrimental effects. Research conducted in 2016 found that even when consumed below the recommended levels, people may still find they experience side effects of drinking too much coffee. Adverse reactions include physical and mental fatigue, insomnia, irritability, heart palpitations, headaches and gastrointestinal problems.
Dr. Robert Glatter, a board-certified emergency physician at Lenox Hill Hospital in New York City, states: “If you drink excessive amounts of coffee, you may be at risk for elevated cortisol, a stress hormone that’s released in excess when your body is under physical or psychological stress. Chronic elevation of cortisol can lead to disturbances in sleep, increased hunger, increased feelings of stress, and even greater risk for anxiety and depression.” In addition, overconsumption of coffee has been linked to an increased risk of bone fractures. It’s also believed multiple cups of coffee a day can make it more difficult for the body to absorb minerals like calcium, iron and zinc, which are vital for optimal health.
Coffee can also interact with certain medication. When taken with certain antibiotics, coffee can reduce the effectiveness of the drugs, reducing their potential benefits. Furthermore, coffee may interact with thyroid medication and high blood pressure medication. Therefore, it’s always important to speak with a doctor in order to ensure optimum health.
Swapping coffee for green tea is a much healthier alternative. Green tea has many of the same caffeine levels as coffee, however, it also contains a compound called ‘EGCG’ which may help to prevent cancer. Green tea also has higher levels of antioxidants and is believed to reduce the risk of certain metabolic conditions.
It’s also important to be aware of the added ingredients in coffee. Thousands of coffee shops around the world now offer a variety of gourmet coffee options, most of which contain various concentrations of sugar and syrup. That’s not even counting a variety of “energy drinks” that have huge amounts of sugar and caffeine. If a person drinks a sweetened, flavored coffee every morning, they may eventually find themselves gaining weight or suffering from conditions such as type 2 diabetes.
In conclusion, being aware of the possible side effects of overconsumption of coffee is important for maintaining optimal health. Moderation is key to curbing any potential implications for drinking too much coffee and awareness of its possible effects means medical supervision is always the best option.
Sleeping Patterns
Caffeine from coffee enters your bloodstream within 15 minutes and reaches peak concentrations in your body within 45 minutes. This means for some people, drinking coffee in the evening can cause agitation and interrupt their sleeping patterns. This is because it takes up to 12 hours for your body to completely process the caffeine and clear it from your system.
Drinking too much coffee can lead to insomnia, largely due to its stimulant effect on your nervous system. The stimulating effects of coffee are thought to reduce the amount of time it takes to fall asleep and decrease the amount spent in deep stages of sleep, which is important for memory consolidation. A 2019 research paper found that people who drink more than three cups of coffee per day experience more fragmented sleep compared to those who abstain.
In addition, dependence on coffee can lead to changes in your overall body clock. Drinking coffee can cause you to become reliant on the energy boost it provides and your body starts to cultivate a dependence on it. This decreased responsiveness to caffeine can mean you need more to help you perform your daily tasks and feel alert.
Furthermore, consuming too much coffee can lead to caffeine-withdrawal symptoms. In the past, caffeine was added to the list of substances causing mild physical dependence. These may manifest as headaches, fatigue and reduced concentration. If you’re a heavy coffee drinker for more than seven to ten days, abstaining suddenly could lead to withdrawal symptoms.
Cardiovascular Health
One of the biggest criticisms of overconsumption of coffee is its effects on cardiovascular health. Research has shown that people who consume more than four cups of coffee a day have a greater risk of having a heart attack or stroke. One study concluded that the risk of stroke increased among people drinking more than four cups per day.
Overall, people with pre-existing heart conditions who drink coffee may experience palpitations. This is because caffeine is a stimulant which affects the speed of the heart by boosting its rate, which may lead to an irregular heart rhythm and cause a number of health conditions.
Furthermore, caffeine may be linked to higher levels of ‘bad’ cholesterol in your blood. Studies have found that when people regularly consume coffee, it can lead to an increase in their low-density lipoprotein (LDL-C) levels, which is the major type of cholesterol that can lead to several cardiovascular problems.
In addition, coffee can also cause an entire range of issues that could be detrimental to your overall health. Too much caffeine can also trigger an arrhythmia in some people, where your heart suddenly begins to beat irregularly for a brief period of time. Both coffee and caffeine can also increase your blood pressure, causing further long-term issues.
Alertness and Focus
The most well-known benefit of coffee is its ability to boost energy levels and provide alertness and focus. This is because coffee provides caffeine and stimulates your nervous system. This results in an increase of energy and improved alertness.
In a 2019 study, participants who consumed coffee reported feeling more alert compared to participants who drank nothing. Also, caffeine has been said to improve physical performance, reaction time, focus and overall mood.
Many creatives and workers require a sudden burst of focused energy to tackle their creative and cognitively demanding tasks. This is where coffee plays an important role. A cup of coffee may boost focus, allowing a person to stay productive during sex-consuming projects or tasks.
There are also a number of cognitive benefits associated with drinking coffee. Studies have shown that coffee can reduce the risk of developing Alzheimer’s and Parkinson’s disease. It’s thought their long-term use of coffee can reduce the risk of such conditions by up to 25%.
Coffee is also thought to act as a mild antidepressant and reduce feelings of anxiety due to its ability to temporarily improve our alertness, boost our moods and help us to relax. This may be attributed to the caffeine, as well as the presence of ethyl acetate which is found naturally in coffee.
Dietary Changes
An important factor to consider when discussing executive overconsumption of coffee is the impact it can have on our diet. In recent years, coffee has been presented in an increasingly creative manner, with an array of sweetened and flavored options. Excessive intake of coffee with added sugars can cause weight gain and various metabolic issues including type 2 diabetes.
This issue lies in the high concentration of sugar found in many coffees, with one large topped mocha containing around 33g of sugar on average. Recent studies concluded that people who drink this much sugar in one cup of coffee are 28% more likely to be overweight or suffer from issues such as type 2 diabetes.
High levels of sugar intake can also lead to sleep disturbances. When people consume a lot of sugary food and drinks, the glucose levels in their body spike, leading to an increase in cortisol and adrenaline production which disrupts the body’s natural sleep cycle.
Another potential health risk is that consumption of coffee can lead to dehydration. This is because coffee is a diuretic, meaning it encourages your body to release more water, whereas water flushes toxins from your system. People who already have digestive issues may find drinking too much coffee even more irritating on their system.
Overall, it’s important to be mindful of how much coffee you’re drinking on a daily basis, even when it’s sugar-free or iced. Dehydration and digestive issues should also be taken into consideration, so it’s best to ensure you’re also drinking a lot of healthy, hydrating fluids like water in order to keep yourself feeling well.
