Do you start the day with a cup of coffee? Many people need a caffeine kick to get them on their way to work. But some people drink a few more cups when they get to the office, and then a few more after lunch. Many people drink several cups of coffee every single day. Does this put your health at risk? How much caffeine is too much for good health management?
Health management: the health benefits and risks of drinking coffee
Caffeinated drinks like coffee are not bad. In fact, studies show that coffee drinkers are at a lower risk for some health conditions. On the other hand, caffeine is a central nervous system stimulant, and too much caffeine can cause unpleasant side effects such as anxiety, palpitations, tremors, increased blood pressure, and insomnia. It is also not a healthy drink for people with uncontrolled high blood pressure or heart disease.
How much caffeine does it take to cause problems?
The answer to this question depends on the individual and their tolerance to caffeine. When you drink coffee every day, you gradually develop tolerance for its effects. This is because caffeine blocks adenosine receptors in the brain that cause drowsiness, but over time the brain produces more of these receptors, so the effects are less pronounced. The risk of side effects is greater if you consume more than 500 milligrams of caffeine per day, which is about four to six cups. For this reason, it is best to limit caffeinated coffee to no more than four cups a day.
As mentioned earlier, over time, the brain responds to continuous caffeine exposure by producing more adenosine receptors, and the effects of caffeine are less pronounced. If you abruptly stop drinking caffeinated drinks, you may experience withdrawal symptoms such as irritability, difficulty concentrating, headache, drowsiness, and tiredness. This usually happens to people who drink five or more cups a day and then suddenly stop. People who regularly drink caffeinated coffee at work and then stop over the weekend sometimes have withdrawal headaches and sleep disturbances.
Coffee and indigestion
A significant number of people experience nausea or heartburn when they drink coffee. Drinking caffeinated drinks like coffee stimulates acid production and can aggravate digestive problems. If you have pre-existing problems with heartburn, drinking coffee and other caffeinated drinks can make it worse. Some people have chronic indigestion and do not realize that it comes from all the coffee they drink.
For better health management, be satisfied with less
You have probably heard the saying “everything in moderation.” This also applies to caffeine and coffee consumption. Limit caffeinated coffee to four cups or fewer per day and then stop instead of drinking it all in the morning. Switch to decaffeinated coffee to half of the cups you drink to reduce your caffeine load.
Pay attention to sugar too
It’s easy to turn a calorie-free cup of coffee into a dessert drink when you add a ton of sugar. Drink four of them a day, and you can tilt the scales a bit too high. That’s not good for health management. If you want sugar without the calories, use a natural, calorie-free sweetener like Stevia instead of sugar and substitute skim milk for whole milk. The calorie savings will add up.
The final result? Coffee has health benefits, but do not overdo it. You will probably feel better if you are not always under the influence of caffeine.