Can't imagine a morning without a cup of coffee? Mornings when the house smells pleasantly of coffee? Did you know that coffee has both positive and negative effects on the body?
Drinking coffee improves concentration and mood, and many people cannot imagine starting the day without it. The benefits of coffee are numerous, but you still need to be careful and moderate when consuming it. Coffee has antioxidant and anti-inflammatory effects, he says dr. Nina Riggins, in addition, moderate coffee consumption may reduce the risk of neurodegenerative conditions such as Alzheimer's and Parkinson's disease.
All these benefits can be yours if you drink it the right way. These are common mistakes when drinking coffee that can reduce its benefits:
1. You drink too much coffee
Moderate amounts of coffee can keep your brain healthy, but excessive amounts can do more harm than good. Research from the journal Nutritional Neuroscience, showed that drinking is more than six cups of coffee a day associated with an increased risk of dementia, which 53 percent.
For healthy adults, 400 milligrams of caffeine per day is generally considered safe, which is about four cups of coffee. So stick to this amount (and don't forget to account for the caffeine you may be getting from other sources, such as caffeinated tea, energy drinks and chocolate).
Photo: Engin Akyurt / Unsplash
2. You drink coffee late
Afternoon coffee is often a source of extra energy, but that cup in the late afternoon can make you too tired and prevent you from relaxing before bed.
Being a stimulant, caffeine stays in your bloodstream long after you've taken your last sip. The half-life of caffeine is about five hours, says Dr. Riggins. This means it can take up to twice as long (10 hours) to completely leave the body. Therefore, drinking coffee late can have a negative effect on your sleep, and poor sleep is not good for brain health.
According to the data According to the National Heart, Lung, and Blood Institute, this can cause problems with learning, focusing, and responding. Over time, sleepless nights can even increase the build-up of beta-amyloid, a protein in the brain linked to cognitive decline and Alzheimer's disease. What is the solution? Avoid caffeine at least six hours before bedtime.
3. Too much sugar
Sugar is the enemy of health, especially of the brain, so drinking sweetened coffee is not doing your brain any favors. The study, published in the journal Clinical Interventions in Aging, showed that excessive sugar consumption in the elderly is associated with poor cognitive functioning.
According to the data Harvard Medical School, chronically high blood sugar can reduce brain volume, affect its functional connectivity, and cause small blood vessel disease.
Watch your sugar intake. Photo: Lena Myzovets / UnsplashGet rid of sugar or at least limit the amount you put in your cup of coffee. Men should not consume more than nine teaspoons of additional sugar per day, and women no more than six teaspoons. Be careful with it because it is found in many processed foods, so you are probably consuming it without even realizing it.
4. Abruptly stop drinking coffee
If you want to stop consuming caffeine, it is best to stop gradually. If you drink coffee regularly, you may experience withdrawal symptoms if you stop drinking it completely. When your body expels all the caffeine, you can develop a headache from the deficiency.
In addition, a sudden decrease in caffeine can cause problems with concentration, research shows Cleveland Clinic. To avoid negative consequences, gradually reduce your caffeine intake and slowly switch to decaffeinated coffee.
