Tea & Coffee are two of the most renowned drinks globally—they are part of our culture as human beings. Yes, there can be advantages, and there may also be health risks in some instances.
Benefits of Coffee
Over eighty percent of U.S. adults drink Caffeine, and many do so for the positive impacts in vigilance, alertness, attention, attention, reaction time, and even physical performance.
There are some serious psychological and physical consequences of drinking excessive Caffeine:
- Digestive problems
- High blood pressure
- Increased Urination
Healthier Ways to Get Your Caffeine
- Avoid Consuming too Much
- Don’t consume in excess of 400 mg of Caffeine in a day.
To give you a rough estimate, here’s a list of how much you would have to drink to consume 400 mg:
- Twenty-five cups of regularly brewed Coffee (95 milligrams per cup)
- Five energy drinks (80 milligrams per cup)
- 5 cups of green tea (24 milligrams per cup)
[Also Read: Health Benefits of Caffeine]
Never Drink on an Empty Stomach
Taking Coffee on an empty stomach can lead to heartburn, anxiety, and intense mood changes and indigestion.
- Mixing collagen peptides into your Coffee can be a great option.
- Eat something with carbs ie: fruit or bread.
- Don’t Take Caffeine too Late
- Caffeine suppresses adenosine — a chemical that is responsible for being sleepy.
- According to research, having Caffeine six hours before bed can decrease the amount of sleep you get by 60 minutes.
- Set a rule for yourself so that you won’t drink it after 2 PM or 3 PM.
- If anyone is super sensitive to Caffeine, they must also avoid tea and soda as well. Even though they have little Caffeine, they may also cause insomnia.
- Brush Your Teeth and Watch Out for Staining
Caffeine(1) can also impact your dental health. Coffee has tannins, an ingredient that causes staining by making color compounds stick to teeth. Solutions include:
- Visits to the dentist
- Frequent brushing
- Get Smart About Brewing
- Using an electric toothbrush
Coffee that’s way too concentrated will make you feel more anxious, jittery, and stressed. Don’t assume that what is right for a partner or a roommate will work for you. Try out different techniques and see which one works for your caffeine tolerance level.
- French press
- Stove-top espresso maker
As long as you are being smart about how much you’re drinking and its effects on your body, drinking Caffeine can be a positive part of your daily regimen.
Coffee also has more than 800 compounds, including chlorogenic acids and Caffeine. There is data to back positive benefits, including the prevention of several chronic diseases like fatty liver and diabetes.
Plus, it can give coffee lovers that fuzzy and nice warm feeling first thing in the morning.
Adverse side effects of Caffeine
There can be downsides to drinking excessive Coffee, especially if you’re a slow metabolizer of Caffeine. For instance, heartburn is a common side effect of taking more Caffeine.
There have also been some studies suggesting that people who include Coffee in their diet might be more vulnerable to developing IBS (irritable bowel syndrome ).
This syndrome may be due to various reasons, but part of this could be related to altered motility in the gut due to drinking coffee (in other words, Coffee might make you defecate). Since Coffee is a stimulant, it might be one of the main culprits in those with diarrhea and IBS.
Not to mention, many of our favorite coffee beverages are packed full of creamers, syrups, and sugars—this may drive an imbalance of bacteria and inflammation inside the gut microbiome.
When you regularly intake these sugary sources, you have an increased risk of heart disease, diabetes, autoimmune disease, and other medical disorders.
[Also Read: Effective Benefits of Quitting Caffeine]
Here’s How to Effectively Use Caffeine
So what are you supposed to do? Should you avoid it and fight your cravings, or should just gulp it and hope for the best? Well, these are valid questions, and we think you can do both.
There are two key things to consider: How much Caffeine do you really require, and how is the Caffeine being absorbed in your body?
The key comes back to one of the best phrases, “the dose makes the poison.”
Research suggests that fewer doses of Caffeine at frequent intervals across a day can offer you all the advantages of Caffeine you might desire while controlling for the adverse effects that might occur for you when the dose gets too excessive—this is a concept referred to as caffeine microdosing.
For instance, It might be better off taking 200 mg of Caffeine (equivalent to 2 cups of coffee) over the course of 6 to 7 hours rather than drinking all of the 200 mg over the course of 60 minutes.
Moreover, it is essential to consider how smaller doses of Caffeine are being absorbed. One research suggests that Caffeine may be absorbed quicker (within minutes) through the buccal mucosa (i.e., the mouth), through products like all-natural gummies, caffeinated low-FODMAP, and low sugar.
And it will be absorbed slowly in the gut, which takes around forty-five minutes, with products like sports drinks and Coffee. This more quick absorption can be specifically helpful, particularly in a performance scenario.
Whether you’re a student, an athlete, a busy parent, or a busy business owner, or —this is something to ponder.
It’s essential to pay attention to how Caffeine affects you and adjust your regimen accordingly.
Opt for a high-quality, natural source of Caffeine. Check out the ingredients and make sure to look at the label. Avoid caffeine products that are high in allergens, FODMAPs, gut irritants, or other dyes, fillers, and binders.
You can still drink your coffee cup if you like, but there are ways to consume Caffeine without the adverse side effects of higher doses over a brief period. As always, be sure to consult your doctor before attempting something new, to make sure it is suitable for you.