Coffee is a staple part of many people’s lives, and with its numerous potential health benefits, it has become increasingly popular in recent years. From improving focus and alertness to cutting the risk of certain chronic diseases, some assurances have been given as to the potential health benefits of coffee. While beneficial up to a point, it is important to be aware of the amount of coffee consumed, as drinking excessive amounts could lead to serious health repercussions.
Coffee generally contains quite high levels of caffeine, an energizing chemical that can affect different people in different ways. According to a study conducted by the American Medical Association, drinking up to three cups of coffee per day, or up to 400mg of caffeine, is harmless to most individuals. Studies further indicate that people who already consume 450mg of caffeine daily can increase their intake to three to four cups, however, drinking more than four cups per day increases the risk of heart diseases and stroke.
Experts advise limiting coffee consumption to ensure the highest benefits can be had from it. Dietitian and nutrition specialist, Dr. Luke Larry, recommends that “it’s best to stay under six cups daily because everyone is metabolically different, and what is safe for one person may not be safe for another. It is best to watch for the associated side-effects with too much caffeine, such as anxiety, restlessness, agitation and difficulty sleeping.”
People with pre-existing conditions such as high blood pressure, diabetes and heart disease in particular, should be mindful as to how much coffee they are consuming, as drinking too much could exacerbate their symptoms. It is best to consult with a healthcare professional to accurately assess the necessary intake.
In addition to the side-effects linked to excessive caffeine, too much coffee can pose a risk to the liver and bones. Caffeine is a mild diuretic, and can in turn increase the loss of water and calcium in the body. It is recommended that if consuming four or more cups daily, an adequate amount of water must be taken in to counter this effect.
Different types of coffee, like filter and espresso, can also be taken into consideration, as filter coffee contains notably less caffeine than espresso. To cut down on caffeine overall, decaffeinated coffee is also available, but the quality of this may vary. Lastly, some people may be more vulnerable to the effects of caffeine, and in those cases, any amount of coffee can be harmful for one’s physical and mental health.
Overall, the healthiest amount of coffee to drink is up to three to four cups a day. To maximize the desired effects of coffee while avoiding its potential risks, it is best to listen to one’s body, and to be attentive to any changes that may indicate excessive caffeine intake.
How Does Coffee Affect Mental Health?
While coffee can improve one’s alertness and focus, drinking too many cups per day can lead to anxiety and agitation. Feelings of anxiety can signal the start of a mental health disorder, such as panic attacks, and it is important to be aware of any such changes. Poorly managed anxiety can also lead to more serious mental health issues, and if someone is already dealing with such issues, avoiding excessive amounts of anything with stimulants, such as coffee, is strongly encouraged.
By cutting down on the amount of caffeine in one’s diet, the effects can become more manageable. Additionally, getting enough sleep and exercising regularly can also help with minimizing symptoms of stress. It is advised to seek immediate help if one’s mental health deteriorates, as it can be an indication of a deeper issue, and such should be addressed with the help of a healthcare professional.
Additionally, drinking coffee can provide one with a sense of satisfaction and comfort. In moderate amounts, it can be enjoyed throughout the day without being overly accustomed to it. Some may find the effects coffee has on them calming, and even a pleasure activity, which can be a great way to enjoy a cup or two without taking it to an unhealthy level.
Are There Any Benefits to Regular Coffee Consumption?
One of the main benefits of consuming coffee daily is its potential to lower the risk of certain chronic diseases, including liver and colorectal cancer. Additionally, some studies shown that coffee consumption might also stimulate workflow and alertness, as well as reduce the risk of depression and suicide.
Moreover, coffee is beneficial for athletes, as it can give them an energy boost and even improve endurance. Multiple researches have shown that coffee also helps minimize the appearance of aching muscles after physical work or exercise.
Lastly, coffee may have prebiotic effects, meaning it can support the digestive system by increasing the amount of probiotics in the body. Drinking coffee regularly can, therefore, lead to improved digestion and gut health.
What is the Most Healthful Type of Coffee to Drink?
Traditionally, there are two main types of coffee: filter and espresso. Filter coffee does not contain as much caffeine as espresso, and for this reason, some health experts recommend drinking filter coffee as it may provide the boost of energy that espresso contains without being overly stimulating.
Alternatively, some people may find that decaf coffee is the best choice, as it still allows the person to enjoy the taste of coffee without the caffeine content. Decaf coffee can also have positive health effects, such as boosting energy. However, it is important to be mindful of the quality of decaf coffee purchased, as some products may not be as natural or beneficial as they claim to contain.
What Substitute Is Available for Those Who Cannot or Choose Not to Drink Coffee?
There are multiple alternative options to coffee that can provide the energy boost that one is after, without having to be overly dependent on any one drink. For example, consuming herbal teas, such as matcha, chamomile, nettle and ginger, can be beneficial for one’s health and can reduce stress levels. Additionally, there are certain foods, such as nuts, which contain amino-acids like L-Treonine and L-Tyrosine that can give the required boost of energy.
Moreover, certain exercise routines, such as taking a walk or doing asanas, can help give one energy through stimulating the lymphatic system. Similarly, meditation can help still the mind and provide a sense of clarity and concentration.
What Are Some Important Precautions to Take During Coffee Consumption?
One precaution to take when drinking coffee is to make sure that the beans used are of high quality. While relying on the aid of coffee to increase focus and concentration, it is important to make sure that coffee is of better quality and low in toxins.
When it comes to coffee consumption, being aware of one’s body, and any changes that may indicate excess consumption is key. Additionally, while coffee can often be drank without many calories, it is possible to add additional ingredients that can add quite a few calories and sugars, such as flavored syrups, creams and chocolates, so it is important that if such ingredients are added to the coffee, an account for them is kept.
Lastly, it is important to be attentive to any allergies one may have when drinking coffee. People with allergies should keep an eye out for mainstream coffee ingredients, such as nuts and dairy, which can be found in some coffee drinks.
