Coffee is a universal beverage consumed the world over. There have been many good attributions & there have been warnings. What is “truth”?
The energy boosting & focus generating features for the day ahead is why many start their day with coffee. It can be a temporary stimulus to stay awake for long work shifts &/or drives. As with many things in life, balance is central. Individual sensitivity to the main constituent, caffeine, varies. Research helps us to learn what is beneficial & what to watch out for.
Coffee is rich in antioxidants, the molecules that damage cells. These polyphenols & chlorogenic acids help cells to combat inflammation & cellular damage. Caffeine improves memory, concentration and alertness. Long term imbibers have a lower risk of brain degenerative diseases like Parkinsons & Alzheimer’s. Caffeine can give a metabolic boost to reduce body fat in concert with a healthy diet. Less fat enhances insulin sensitivity, reducing the risk of Type 2 diabetes. Both regular & decaffeinated coffee are associated with less chance of liver diseases & even lower liver cancer by reducing fibrosis. Drinking 2-3 cups of coffee/day can lower systolic blood pressure. Maximum caffeine intake should not exceed 400 mg with an average 8 oz cup having ~100 mg.
There can be adverse side effects. Drinking coffee too late in a day can interfere with falling asleep as it can take 8-12 hrs. for the body to clear it. It can cause heartburn, indigestion & irritability of the stomach due to its acidity. Too much coffee can interfere with calcium absorption accelerating osteoporosis. Increasing calcium intake can help. Too much can also cause fast heart rates & palpitations which heightens anxiety & can thus raise blood pressure.
For some even two cups/day can lead to dependence & when skipped, caffeine withdrawal with fatigue, headache & general irritability.
If you enjoy coffee & it is a part of your day, there are more benefits than adversities. You have to find your “dose” balance. If you do not drink it, there is no need to start as there are healthy alternatives.
