Khaberni - Coffee forms an integral part of many people's mornings around the world, as it provides alertness, energy, and supports the ability to exercise or continue work.
Despite its many health benefits, including reducing the risk of cancer and heart disease, coffee has potential negative effects on some people, such as increasing stress levels, sleep disturbances, or digestive disorders.
The nutritionist, Dr. Federica Amati, said: "Listen to your body, as there is no one-size-fits-all approach".
Coffee and Stress
Studies indicate that drinking coffee, especially in the morning, raises the level of cortisol, the stress hormone. This can lead to anxiety, increased heart rate, or insomnia in sensitive individuals.
Amati also confirms that genetic metabolism of caffeine plays an important role, as some people can tolerate coffee easily while others remain more sensitive to its effects.
Advice for reducing stress: Wait thirty minutes to two hours after waking up to drink your first cup, as natural cortisol decreases after its morning peak.
Coffee and Sleep
Although it enhances alertness in the morning, coffee can disrupt sleep if taken late in the day. Studies have shown that two cups in the afternoon can keep the brain too active, reducing sleep quality and affecting your energy the next day.
It is advised to avoid coffee after noon or six hours before bedtime.
Coffee and Mineral Absorption
Coffee can reduce the absorption of iron and some other minerals, especially if drunk with iron-rich meals. However, this effect is minor within a balanced diet, and can be minimized by waiting at least an hour after drinking coffee before eating and increasing iron sources.
Coffee and the Digestive System
Coffee stimulates digestion and bowel movement, but this can sometimes lead to heartburn or worsen symptoms of irritable bowel syndrome. To avoid these issues, it is recommended to wait an hour after waking up before drinking coffee and monitor caffeine intake and symptoms.
Coffee, Blood Pressure, and Cholesterol
Some types of unfiltered coffee, such as Turkish or French, contain compounds that may raise harmful LDL cholesterol, while filtered coffee is a better choice for those with high cholesterol or heart issues.
Regular Coffee or Decaf?
Regular and decaffeinated coffee both offer similar health benefits, but some people, like pregnant women or those with anxiety disorders or heart issues, may need to reduce caffeine intake or opt for decaffeinated coffee.
Adding sugar and cream may reduce the health benefits of coffee, while black coffee is the best choice.
How to Reduce Caffeine
For those wishing to reduce caffeine, it is advisable to follow a gradual approach to avoid headaches or fatigue, and coffee can be delayed until after breakfast to reduce craving. In general, consuming 3 to 5 cups daily, about 400 mg of caffeine, is considered safe for most adults.
