Coffee is a drink that almost everyone enjoys. Whether you drink it because you love the taste or use it as a “pick-me-up,” it can be beneficial to your health—but how much is too much? And should you be cutting back on how many cups you drink?
What is in Coffee?
Coffee is made from coffee beans and contains a variety of compounds, the most well-known of which is caffeine. Caffeine blocks receptors in the brain, preventing neurotransmitters from binding to these sites and effectively blocking feelings of tiredness and lethargy. Coffee is typically made with water and milk, although there are many different ways to enjoy it. Some people add milk or cream, while others add sugar to sweeten the drink.
How Much is Healthy?
Coffee has had a bad reputation in recent years, but research is now showing that it may have benefits for your health. The Harvard School of Public Health notes that the risk of type 2 diabetes may be lower in people who regularly consume coffee. They also report that coffee drinkers may have a lower risk of liver cancer, liver cirrhosis, and Parkinson’s disease. Additionally, coffee consumption may reduce the risk of stroke in women.
Research published by the American Association for Cancer Research revealed that the risk of head and neck cancer may be decreased by 39% in individuals who drink four or more cups of coffee a day. As caffeine is a stimulant, it can also improve mental alertness. A study of shift workers in the Cochrane Library found that those who consumed caffeine performed better (showing better memory scores, attention, perception, and reasoning) than their colleagues who took a placebo or had a short nap. Caffeine drinkers also made fewer errors on the job.
Further research conducted at the Harvard School of Public Health found that people who drink up to six cups of coffee a day had no higher risk of death than those who consumed less. With a balanced diet, coffee can be part of a healthy lifestyle, provided you don’t have any medical conditions that could be affected by caffeine or coffee intake.
Who Should Limit Their Coffee Intake?
Certain groups should be cautious about their coffee consumption, including pregnant women, children, young adults, and those with high blood pressure or caffeine sensitivity. While there is conflicting research on whether caffeine increases the risk of miscarriage, it’s recommended that pregnant women reduce and limit their caffeine intake for safety. Caffeine can pass through to the growing fetus, and this may be problematic as the fetus is still developing and sensitive to caffeine.
The effects of caffeine on the brain of a growing child or adolescent are still not fully understood. Since caffeine is a stimulant, it may be harmful, potentially leading to sleep problems and mental performance issues. It’s well known that children and adolescents need sleep for healthy development, so any disruption to their sleep patterns may affect their overall health and performance.
Caffeine can also increase blood pressure, so individuals with high blood pressure should limit their coffee intake. It can also lead to overstimulation, causing symptoms like anxiety, fidgeting, and restlessness. These effects can disrupt sleep patterns and impair concentration.
How to Determine How Much Coffee is Too Much for You
If you drink so much coffee that you feel unwell or overstimulated (anxious, jittery, or restless), you’re consuming too much and should cut back. If you enjoy a cup or two a day and don’t experience any side effects, then it’s fine to continue. However, if you drink more than six cups a day—even without noticeable side effects—you might consider reducing your intake by one or two cups. Additionally, if you add sugar to your coffee, reducing the number of cups you drink can significantly lower your daily sugar consumption.
How to Cut Back If You Need To
If you need to reduce the number of cups you drink each day, consider switching to decaffeinated coffee. You’ll still enjoy the same taste without the caffeine. Alternatively, you might want to try herbal or fruit tea if you enjoy hot drinks. Always make sure to drink plenty of plain water, aiming for at least one glass of water for every cup of coffee.
Coffee can be part of a healthy diet and may help reduce your risk of several diseases. If you’re unsure of how much caffeine you consume or if you have concerns about how coffee might affect your health, it’s a good idea to consult your doctor.