Over the centuries, it is being part of the debate that- is coffee good or bad for our health? As we know, everything has its own benefits and side-effects – and, coffee is no different.
Caffeine is the most consumed psychoactive substance in the world. It is present in tea and chocolate but it is the best known to be found in coffee. In some recent years, people have become so addicted to it that it has become a type ritual for us to consume at least one cup of coffee per day.
Many doctors and nutritionists have warned people earlier about the damage that excessive consumption of caffeine can cause. But in spite of that many of us are still devoted to it. There is no doubt that coffee is good for our bodies, but it has to be consumed within limits. Excessive consumption can lead to multiple bad effects on our body.
Let us have a look at both the bright side and the weak side of consuming coffee.
Health Benefits of Coffee:
1. Boosts metabolism
Consumption of the average amount of caffeine which is around 100-300mg of coffee can increase your physical performance by 11-12% on average. It makes you feel less tired and boosts energy. It also increases the release of adrenaline hormone, which prepares our body for an intense workout.
2. Reduces the risk of type 2 diabetes
The caffeine decreases insulin sensitivity and significantly decreases the risk of type 2 diabetes. It is noted that in the coffee drinkers the risk of developing diabetes is less by about 50-60%. The risk is decreased daily by 6-7% who consume each cup and nearly 9% in those who consume a cup of decaf daily.
3. Enhances brain function
Coffee is a beverage that affects the brain the most. It helps us focus and increase our concentration. It basically makes our brain function more efficiently. It increases the activity of our brain by blocking inhibitory neurotransmitters adenosine. It makes us smart by making our memory sharper, makes us feel more alert, and reduces tiredness.
4. Loaded with anti-oxidants
Coffee contains an extremely high amount of nutrients and also consists of a high content of antioxidants. It has Vitamin B1, B2, B3, and B5, folate, magnesium, potassium, phosphorus, and manganese. Hence, the increase in coffee intake leads to an increase in our nutrients intake, which is beneficial for our overall health.
5. Reduces stress and lift the mood
Caffeine boosts the release of certain neurotransmitters, which makes us more relaxed and uplifts our mood. It is noted that it reduces the risk of depression and even the risk of suicide by almost 50%.
6. Lowers down the risk of heart disease
The coffee drinkers have almost 20% less risk of heart strokes than others, who don’t. Consumption of an appropriate amount of coffee is good for our heart too.
7. Protects from Parkinson’s and Alzheimer’s disease
Alzheimer’s and Parkinson’s diseases are the two most common diseases caused by the degeneration of our nervous system. The roasted coffee prevents the build-up of brain plaque which is believed to cause this disease. It has been shown in studies that coffee drinkers have about 60-65% less risk of developing these diseases.
8. Likely to increase our lifespan
Coffee drinkers are likely to live longer as compare to those who don’t drink coffee. Because of the presence of anti-oxidants in immense amounts, they have less risk of developing several deadly diseases. It lowers the risk of premature death by almost 25%.
9. Reduces the risk of cancer
The antioxidants present in the coffee fight with the radicals and therefore reduce the risk of cancer. It happens to reduce the risk of developing tumors by about 26% which causes cancer. It also decreases the risk of developing prostate cancer in men by 20% and endometrial cancer in women by 26% by drinking a cup of coffee daily.
The most common and worst type of cancer is liver cancer; consumption of coffee can reduce its risk by almost 40%. It also protects our liver from other diseases, like hepatitis, fatty liver, etc. Thus, the consumption of coffee is good for our liver. It also prevents the formation of basal cells, which develop skin cancer.
10. Helps in weight loss
Coffee controls the craving of sugary food and helps in controlling our appetite. It boosts our metabolism and makes us feel more energetic, which helps in burning more fat. It is one of the most popular fat burning supplements.
Too much caffeine can lead to anxiety, but it depends upon the person. If you are sensitive to caffeine, you should avoid drinking it. It can also lead to panic attacks. The genetic difference between people’s adenosine receptors is responsible for caffeine-induced anxiety.
2. Leads to insomnia
The overconsumption of coffee can also disrupt your sleeping pattern and sleep quality leading to insomnia. You should not drink coffee just before bedtime as it will make it difficult for you to fall asleep. The effect of caffeine is different in people depending on their genetics.
3. Can be addictive
People who consume coffee daily can become addicted to it and it will be difficult for them to give up coffee. They can suffer from withdrawal symptoms like headaches, brain fog, exhaustion, drowsiness, etc.
4. Can raise blood pressure
Caffeine seems to have a temporary effect on blood pressure which can increase the risk of heart stroke and damage arteries over time. It is important to not over-consume caffeine and to consume it at the proper time to reduce the effects.
The people who consume a high dose of energy drinks or caffeine can also face increased heart rate, which can lead to heart failure. But the effect is different in people depends on their tolerance level.
5. Harmful for pregnant women
More than one cup of coffee per day is not good for pregnant women; it can increase the risk of miscarriage too. Your baby can be sensitive to caffeine and if coffee reaches your fetus it can have negative effects on your baby.
The studies have shown that women, who are addicted to caffeine, face worse menopause symptoms in comparison to others. It is also noted that overdose of caffeine can affect the fertility level in women. It reduces the chance of pregnancy by almost 27%.
7. Leads to indigestion
The caffeine overdose can lead to upset stomach or indigestion. Caffeine stimulates bowel movement by regulating contraction in the digestive tract so the overdose of caffeine can lead to loose stools and even diarrhea.
8. Frequent urination
The overdose of caffeine can also affect our bladder and leads to frequent urination. It is noted that it can have worse effects on children and lead to increased bedwetting. It makes it hard to hold for our bladder and increase urgency.
9. Make you lethargic
The overconsumption of caffeine can have opposite effects on some like, rather than increasing energy it can make you fatigue and more tired. It can also cause severe headaches and lead to migraine.
10. Cause Rhabdomyolysis
The ones with low tolerance to caffeine can develop Rhabdomylosis, which can cause muscle breakdown. In this situation, the damaged muscles can enter the bloodstream and leads to kidney failure and other problems. To reduce the risk of Rhabdomyolysis is to limit your daily dosage to 250 mg.
As too much of everything is bad, and coffee is no exception. Like so many foods and nutrients, too much coffee can be bad for health. Various studies have shown that drinking up to four 8-ounce cups of coffee per day is safe. But, everyone has their own tolerance level. As drinking coffee could protect your future self from various unknown health issues, so, make sure, you drink it but in moderation.