Asking for a well-caffeinated friend.
As I’m sitting at a cozy corner of a café, sipping the steaming hot, aromatic, and energizing cup of coffee, I can’t help but feel that on most days, coffee is like the glue that holds everything together. It turns you from a zombie to a human in the morning. It gives you a nice afternoon pick-me up. And keeps you moving on all those hours in between.
But is coffee really good for you? What are the potential pros and cons of this all-time favorite beverage for your health and wellness?
Coffee, as it turns out, packs some surprising health benefits when drank in moderation. You probably don’t need another reason to pour yourself a fresh cup. But just in case, keep reading.
How much caffeine is too much?
The FDA says healthy adults should have no more than 400 milligrams of caffeine per day, which amounts to four or five cups of coffee. Although caffeine amounts depend on what you’re drinking — these estimates can guide you in your assessment:
- Mug of filtered coffee: 140 mg
- Mug of instant coffee: 100 mg
- Mug of black tea: 75 mg
- Can of soda: 40 mg
- Mug of decaffeinated coffee: 12 mg
- Mug of hot chocolate: 9 mg
Caffeine’s Positive Side
Coffee gets its kick from caffeine, a natural stimulant that makes you feel more energetic. And turns out, coffee does more than just wake you up. It acts on your brain to improve memory, mood, reaction times and mental function. Studies even show that caffeine can improve endurance and performance during exercise.
Provides nutrients
Coffee contains a number of useful nutrients, including riboflavin (vitamin B2), niacin (vitamin B3), magnesium, potassium, and various phenolic compounds, or antioxidants.
Lowers risk for diabetes
Multiple studies have shown that regular coffee consumption lowers the odds of developing Type 2 diabetes. That’s true for decaf, as well as the high-octane variety.
Prevents neurologic disease
Regular daily caffeine intake is linked to a lower risk of developing Alzheimer’s disease, as well as Parkinson’s disease.
Protects the liver
Coffee has been shown to help protect against liver cirrhosis in people at risk of the disease, such as those with alcohol use disorder or fatty liver disease.
Lowers cancer risk
Researchers have found that coffee drinkers have a lower risk of liver cancer and colorectal cancer — two of the leading causes of cancer deaths in the world.
Wards off depression
That pick-me-up you get from a foamy cappuccino may not be a figment of your imagination. Several studies have found that the more coffee a person drinks, the lower their risk of depression.
Are there risks associated with coffee?
Coffee may be a healthy little bean, but it isn’t an all-out magical one. To get more pros and fewer cons, here are some suggestions:
Don’t go overboard.
Excessive caffeine can cause dehydration. However, a moderate amount of coffee isn’t dehydrating at all. Some people may find caffeine makes them jittery or anxious. Hence, experts recommend sticking to less than 400 milligrams of caffeine per day or three to four cups a day, max.
Skip coffee late in the day.
Caffeine in a coffee can stay in your system for several hours after your last sip. So a late-afternoon latte or post-dinner café au lait may leave you tossing and turning at night. To play it safe, stick to decaf in the evening.
Manage caffeine withdrawal.
If you’re used to guzzling a lot of caffeine, your body can go through withdrawal when you stop. Skip your usual pot of coffee and you’ll probably be rewarded with a splitting headache or rebound fatigue.
How to cut back without withdrawal headaches?
Recognize how much caffeine you’re consuming. The stimulant is found in many sources, including: tea, soda, coffee, chocolate, energy drinks, and some pain medications. Once you know where your caffeine is coming from, cut back gradually over several weeks. Swap your usual coffee for half decaf or try replacing every other can of soda with fizzy water or herbal tea. Finally, with some trial and error, you’ll find a balance that leaves you alert and energized, but without the unpleasant side effects. So, yes, go on and enjoy that coffee with the confidence that you’re doing a good thing for your body. Just don’t go overboard.
Dr. Salma Siddiqua earned her MBBS from Batterjee Medical College for Sciences and Technology in Jeddah, Saudi Arabia. She is currently working as a pediatrician in the Ministry of Health Hospitals in Riyadh. She has particular interests in Research and Pediatric Cardiology. She is also a mental health advocate.
