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How to Drink Coffee in a Healthy Way?
Coffee is a popular beverage that offers numerous health benefits, such as increased alertness, improved focus, and even reduced risk of certain diseases. However, drinking coffee incorrectly can have negative effects on your health, especially your nervous system. Here are some coffee drinking habits to avoid and tips on how to drink coffee properly.
Drinking Too Much Coffee Can Harm Your Brain
While coffee can help you feel more alert and energetic, consuming too much can be harmful to your brain. Specifically, drinking more than 6 cups of coffee a day can increase the risk of developing dementia.
Some symptoms of caffeine overdose include:
Diarrhea, thirst.
Headaches, dizziness, insomnia, irritability.
Fever.
More severe symptoms requiring immediate medical attention include:
Difficulty breathing, chest pain.
Vomiting, hallucinations.
Irregular or rapid heartbeat.
Uncontrolled muscle movements, seizures.
According to the Mayo Clinic, the recommended amount of caffeine is 400 milligrams per day for healthy adults, which is equivalent to about 4 cups of coffee. This amount helps maintain alertness and improves mood without harming your health.
Timing of Coffee Consumption Affects Sleep
Caffeine's elimination half-life in the blood ranges from 1.5 to 9.5 hours. This means it can take 1.5 to 9.5 hours for the caffeine concentration in the blood to decrease by half from the initial amount consumed. The prolonged half-life makes determining safe caffeine levels challenging because it varies based on age, weight, and overall health.
Due to caffeine's lasting effects, the American Academy of Sleep Medicine (AASM) recommends avoiding caffeine for at least 6 hours before bedtime. Therefore, you should limit coffee consumption after the afternoon and opt for caffeine-free beverages in the evening.
Adding Too Much Sugar to Coffee Can Impair Cognitive Function
Adding too much sugar to your coffee not only increases your calorie intake but can also harm your brain. Excessive sugar consumption can impair cognitive function, as prolonged high blood sugar levels can lead to brain shrinkage and affect neural connections. This also increases the risk of small vessel diseases, impacting overall health.
Symptoms of Abruptly Quitting Coffee
If you are a regular coffee drinker, abruptly stopping can cause symptoms such as headaches, fatigue, and difficulty concentrating. This is because your body has become accustomed to daily caffeine intake, and a sudden lack of it can trigger unwanted reactions. According to the American Heart Association, you may experience symptoms within 12 to 24 hours after stopping caffeine. These symptoms can include:
Headaches (the most common symptom), dizziness.
Depression, anxiety.
Sleepiness and fatigue.
To avoid these symptoms, gradually reduce your caffeine intake instead of quitting abruptly.
Safely Reducing Caffeine Intake
To reduce caffeine intake without experiencing unpleasant symptoms, do it gradually. You can consider lowering your daily caffeine consumption to 300 mg a day, equivalent to about 3 small cups of brewed coffee.
If you usually drink about 450 ml (about 15.22 oz) of coffee a day, reduce it to 350 ml (about 11.83 oz). After a few days, reduce it further to 250 ml (about 8.45 oz), and continue to decrease it gradually until you can stop completely. This allows your body time to adjust to the change and helps avoid symptoms like headaches and fatigue.
It's important to find other methods to maintain natural alertness without relying on caffeine, such as:
Drinking more water.
Getting at least 7 hours of sleep each night.
Eating more plant-based foods can provide energy without the crash from processed foods.
Exercising daily, but not too close to bedtime.
Conclusion
Coffee can provide many health benefits if consumed correctly and in moderation. By following the guidelines above, you can maximize the benefits of coffee while avoiding negative effects. We hope this article helps you adjust your coffee drinking habits to maintain optimal health. Drinking coffee in a scientific and balanced way will not only make you feel better daily but also protect your long-term health.
