Asteaming cup of coffee can brighten up your day, lift your mood and prepare you for a productive day ahead. Its many benefits are proven by research. Some studies have even claimed it boosts longevity and prevents against a whole range of chronic diseases. But to reap all the benefits of this nutritious drink, it's important to consider certain factors while consuming your favourite beverage.
There are many studies that support the consumption of this aromatic beverage, provided you do it moderately. According to studies, 2-5 cups of coffee can cut your risk of early death, developing type 2 diabetes, heart disease, liver, endometrial cancers, Parkinson’s disease, and depression. However, upping the intake to more than 5 cups could reverse the benefits and lead to unwanted side effects like anxiety, depression, restlessness, nausea and other side effects.
If you are still unsure about whether or not you are having coffee, the right, scroll down to know.
Top coffee mistakes
To start with, let's understand the common coffee mistakes we are guilty of making. The good news is that we can correct them easily by making some mindful choices.
1. We tend to go overboard: The risk associated with loving your coffee is that you can get quickly addicted to it. But the downside begins here. Drinking excessive amounts of coffee can lead to insomnia, increased heart rate, anxiety, digestive issues, and even heart palpitations.
2. We let our sweet tooth dominate: You can easily reverse all the good things that come with coffee by adding too much sugar in your cup. Adding large amounts of sugar or flavored syrups can turn a healthy cup of coffee into a calorie-laden beverage, increasing the risk of weight gain, diabetes, and other health issues. Opt for natural sweeteners like stevia or limit the amount of sugar you use.
3. Adding unhealthy additives: "Many commercial creamers contain unhealthy trans fats, artificial sweeteners, and other additives. Choose healthier options like almond milk, coconut milk, or a small amount of whole milk," says Dr G. Sneha Consultant Internal Medicine CARE Hospitals Banjarahills Hyderabad.
4. Drinking coffee on an empty stomach: Wait for an hour before you pour yourself a hot cup of coffee. Your patience can pay you off really well. Drinking coffee first thing in the morning on an empty stomach can increase stomach acid, leading to digestive discomfort, acid reflux, and other gastrointestinal issues. Have a small snack or breakfast before your coffee.
5. Relying on coffee alone to stay awake, active: Using coffee as a primary source of energy instead of getting adequate sleep, proper nutrition, and regular exercise can lead to burnout and a cycle of dependence on caffeine, says Dr Sneha.
6. Not drinking enough water: Coffee is a diuretic, meaning it can increase urine production and potentially lead to dehydration if not balanced with enough water intake. Make sure to drink plenty of water throughout the day to stay hydrated.
The right way to have coffee
Not that we know about the common mistakes we all might be making while having coffee we should also be aware of the right way to have coffee.
1. Journal it, or remember but, but always make it a point to limit your coffee consumption to maximum 4 cups every day, as the dangers of overconsumption may outweigh the benefits.
2. After waking up, wait for an hour to make yourself a cup of coffee. Most coffee addicts or lovers make a cup of coffee as soon as they wake up.
3. Drink a glass of water before having a cup of coffee. This rule will ensure you are hydrating yourself well.
4. Add loads of hydrating fruits to your diet to prevent dehydration due to having coffee.
The right and wrong time to have coffee
Have your first cup of coffee one hour after waking up. It's ideal to have it between 9:30 a.m. and 11 a.m. It's best to avoid caffeine post 7pm as it may interrupt with your sleep.
How many cups of coffee should you have?
It's generally recommended to limit coffee intake to about 3-4 cups per day, says Dr Sneha.
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