For many coffee lovers when it comes to coffee we most certainly do not play around. Coffee has become the number one most important thing that we look forward to in hopes of starting our day off on the right foot. There is something so addictive about the flavors and notes that coffee provides. The aromas and the makeup of coffee feels as if it is designed to set us into a trance, constantly wanting more and more. We crave the way it tastes and most importantly what it does for us. Coffee can give us a serious caffeine boost which practically everyone needs whether you stay at home and manage the household, go to work, or even attend school. Whatever we do, we work hard at our job, and coffee gives us the confidence and willpower to keep pushing forward no matter how tired we are mentally and physically. That is why many coffee drinkers always drink at the very least one cup of coffee every day. For coffee connoisseurs, one cup a day may seem like training wheels, with many people actually drinking around 2-3 cups of coffee a day. Coffee has become a regular part of our routine that we don’t really realize how much we drink daily. Most people do not even know how much cups are considered okay and most people are too busy to even care. Let’s take a look to see what coffee does to our body and how much coffee we should be consuming to still be considered healthy. Of course, anything in large quantities is going to have serious consequences on the body, so don’t think that you need to cut out coffee from your regular diet. Learn about what levels of caffeine are good for each day and be assured that as long as you stay within the recommended limit of coffee then you are not putting any unnecessary stresses or harm to your body! To start off this article we are going to examine the negative effects of too much coffee for the body as well as the great effects that coffee can have when consumed in the right amount. In addition, we will also examine the right amount of coffee you should be drinking to reap the benefits that coffee can provide your body with!
Too Much Coffee & its Effect on You
Moderation is the key for everything. Too much of anything is never good, but quitting cold turkey and not enjoying anything is no fun at all. Moderation is the key to living the best life for yourself! This includes everything from your sugar fixes, the amount of carbs you intake, your protein levels, and yes your caffeine levels. Caffeine can do great things for your body, but consumed in high quantities can do really bad things as well. Knowing about the bad side of too much caffeine can possibly help you with cutting down on your coffee if you are a person who tends to consume too much! It is very easy for people to know that something is bad for them, but continue anyways because they don’t want to stop. If people became more educated about the specifics of how bad coffee can be for you then people can make more educated decisions about how to moderate their intake on coffee!
It Can Raise Blood Pressure
A Carnegie Mellon study was done on the effects of too much coffee and what it can do to your body. According to this study, coffee can stimulate the heart and cause shallow breathing. This can be really bad because it raises your body’s blood pressure. High blood pressure is something that you should avoid as it puts extra strain on the heart and the blood vessels of the heart. Over time the extra strain will actually increase the risk of having a heart attack or stroke. In other cases, high blood pressure can also cause heart and kidney disease. Either way the results of high blood pressure do not seem good at all so it is best to try to keep your blood pressure at a stable level and that means being mindful of how much coffee you are drinking.
You Can Actually Start Hearing Things
In very extreme cases, too much coffee can actually make you hear things that aren’t there. The University of Melbourne stated that coffee is “the most commonly used and psychoactive drug” and drinking more than 5 cups a day can actually make you experience psychosis-like symptoms. The University of Melbourne ended up performing a study on 92 subjects in which they gave them very large amounts of coffee and then had them listen to white noise. They were told that through the white noise they may be able to hear parts of the song White Christmas and if they do they must press a button. The white noise did not have any parts of the song White Christmas included, but those who had large amounts of coffee became very stressed and thought they heard the song anyways.
Too much coffee can also give you insomnia which is so hard for people who have a tight schedule during the days and really need proper rest. Studies have been done in which people found that a higher intake of caffeine appears to actually increase the amount of time it could take to help you fall asleep. If you are experiencing difficulty sleeping then trying to figure out the source of your lack of sleep may be difficult. Too much coffee can affect your sleep and if you cannot sleep then this may signal that you are drinking too much coffee, yet at the same time this isn’t always the case. You can actually drink a good amount of coffee and still experience difficulty with sleeping if you consume your coffee about 5 hours before the time you sleep. To figure out where your sleeping problem may be coming from, it is suggested that you can try drinking your normal amount of coffee but skip out on drinking coffee about 5-6 hours before you sleep and see if this affects your sleeping. If you still feel as if you are experiencing insomnia then this could be a sign that you are drinking too much caffeine without realizing it.
The Great Benefits of Moderate Coffee Intake
Now do not get me wrong, hopefully after reading the negative side effects of coffee you are not turned away from coffee altogether. Coffee is still really good for you and can provide you with a myriad of benefits that your body will be thankful for. To reap these benefits and avoid all the negative side effects that coffee can bring you, just stay within a moderate amount of coffee intake.
Fight Off Depression
Coffee can be really useful for your mental state. The caffeine in coffee can boost dopamine levels in the bloodstream. Dopamine is a neurotransmitter that is responsible for a myriad of things within your body such as movement, memory, and cognition. It also plays a role in feeling happy or satisfied as well. Studies done by Harvard have shown that women who drank the recommended amount of coffee had a 20% lower chance of having depression. Another study was performed on coffee and its effects on a person’s mental state and mood. In this study of about 208, 424 people who drank coffee, 53% of those people were less likely to be suicidal. It appears that for this study the magical number of coffees seemed to be about 4 cups. In other words, coffee can be great in improving your mental state and improving your quality of life, making you feel happier and more motivated. Depression links a person to feeling unmotivated, lethargic, and sad. These are all feelings that are completely counterproductive to a healthy and successful life. Drinking coffee in a moderate amount could mean having a more productive and active lifestyle for yourself! That could be life-changing!
Come and Get Your Antioxidants!
CGA also known as chlorogenic acid is known to be one of the strongest antioxidants out there. A study done by Cornell University actually found out that coffee is full of CGA and that this amazing antioxidant is linked to reduced death of retinal cells induced by hypoxia and oxidative stress. This study helped find greater link to prevention of retinal degeneration, a degeneration that affects millions of people worldwide and is so very damaging to one’s way of life. Other diseases that moderate coffee intake can prevent include Retinitis Pigmentosa (RP) and Age-related Macular Degeneration (AMD). These diseases can leave you with many hard decisions that you have to make and carry out such as gene therapy, optogenetics, and cell transplants. It is comforting to know that by just drinking a moderate level of coffee that you are a higher chance of avoiding diseases like these.
Say Bye Bye to Heart Failure
It seems almost odd to say that a moderate level of coffee can reduce the chances of heart failure, considering that coffee is linked to an increase in blood pressure. Be sure to remember that the important word here is “moderate.” So long as you are moderate in your intake of coffee than you surely do not need to worry about high blood pressure and all the miserable possibilities that come with it! Coffee can increase blood pressure but so long as you are not drinking too much then the effects are very minimal at only about 3-4 mm/Hg and even then when you become a regular coffee drinker your blood pressure naturally stabilizes. Studies have also shown that women who drink coffee have also showed a reduced risk of heart disease. Furthermore, other studies showed that there is a 20% lower risk of stroke in moderate coffee drinkers as well. You could say thank you to the antioxidants for that!
What is Moderate Coffee Consumption?
Now that I have presented you with the bad effects of too much drinking and the positive effects of moderate coffee drinking, hopefully you are now intrigued by what is considered to be a moderate amount! Many rule out that the amount of caffeine that one consumes in a day should be limited to 400 mg of caffeine a day. When you think about it, that is actually quite a lot of coffee that you are still able to consume. 400 mg of caffeine translates to about 4 cups of coffee. So, you heavy coffee connoisseurs do not need to worry about having to really cut down on the amount of coffee that you drink daily. A cup of coffee (8 ounces) translates to about 95-100 mg of caffeine, so if you are aiming to drink less than 400 mg than you can figure out how much you choose to consume based off knowing the amount of mg in one cup of coffee! If you realize that you may be drinking more than 400 mg of caffeine (you probably just pour your coffee in a really big cup!) than I think it is about time that you work on cutting that down to at least 400 mg. Try to portion your coffees in smaller cups and drink more smaller cups throughout the day. That way it feels like you are drinking a lot of coffee to get you through the day, but you are really just sipping it in small sips throughout the day (which is actually good for you!). Time your coffee out and figure out what times work best for you and also keep in mind that when drinking coffee, it is best to reduce other caffeinated drinks. In our coffee haze we sometimes forget that other drinks we drink also have caffeine as well. If you drink soda, energy drinks, or other beverages that may contain caffeine then do keep in mind that you have to reduce your coffee intake even more to make sure you never go above the daily 400 mg limit. Now that you know this, drink your coffee and carry on!