Is coffee good for you? A deep dive into the benefits + drawbacks of caffeine
Caffeine is a controversial topic in wellness culture, and a lot of times it gets a bad reputation.
But just like everything in wellness, it all comes down to how it affects your body and makes you feel. The beauty of being human is that what works for you may not work for the person standing next to you. So, remember that just because someone chooses not to drink caffeine doesn’t mean that you are “unhealthy” by keeping coffee in your morning ritual.
You also might be surprised to learn there are actually many health benefits to consuming coffee mindfully. When it comes to caffeine, context is key: what kind, how much, how often, what time, and how it relates to everything else you’re consuming will determine whether or not it’s good for you.
If you want to learn how to consume caffeine in a healthy, mindful way, keep reading!
Benefits of caffeine
While you may have heard that your morning coffee isn’t good for your health, caffeine actually has many health benefits, including:
Alertness, focus, & productivity
Improved mood
Decreased risk of certain chronic diseases like Alzheimers
Improved metabolic health
Improve exercise performance/energy
Antioxidant rich
Anti-inflammatory properties
This, of course, assumes you enjoy caffeine in moderation. People might believe that caffeine is unhealthy because the way our culture consumes coffee is, well, not very healthy. It’s common in our culture to consume way too much caffeine, way too often, way too late, and with way too much sugar & chemicals. It’s not all that uncommon for people to sip on coffee all morning without a drop of water in their system and wonder why they feel dehydrated, fatigued, and crappy.
So while there are many benefits to caffeine, those benefits start to decline rapidly when you overdo it, which is when it takes a toll on your mental & physical health. And even if you’re consuming caffeine in healthy amounts, it’s still not for everybody.
Let’s explore some of the drawbacks of caffeine + how to know if caffeine is healthy for you & your lifestyle.
Drawbacks of caffeine
Most drawbacks of caffeine are a result of over consumption, time of day, or how it’s consumed in relation to everything else. But in general, caffeine can cause…
Increased anxiety
Jitters
Heart palpitations
Addiction/dependence
Headaches
Heartburn
Dehydration
Can worsen depression symptoms when consumed in excess
Disturbed sleep when consumed in excess or later in the day
Harmful impact on pregnancy, breastfeeding & fertility when consumed in excess
Avoiding these symptoms can be as simple as bringing a little more mindfulness to the way you drink your morning brew.
How to consume caffeine mindfully
Here are some guidelines to follow to make sure your caffeine intake is supportive to your health.
Less than 400 mg (32 ounces) per day: This may seem like a lot, but note that the standard mug in your cabinet is not the 8oz cup that’s recommended. It’s likely closer to 12 or even 16 ounces. A standard coffee from a coffee shop is even more deceiving, and can be around 12-30 ounces! As you can see, your four 8oz cups can add up quickly if you’re not careful. If sipping on coffee is more about the taste, try experimenting with half regular/half decaf. If it’s about the energy boost, try to rely on balanced meals instead of turning to a cup of coffee.
Stick to natural sources like tea leaves, cocoa/cacao plants, yerba mate, and of course - coffee beans! Avoid getting caffeine from things like energy drinks, caffeine pills, and soda: these usually have way too much caffeine in them, or they’re paired with lots of hidden sugar & chemicals.
Hydrate: sufficient water intake is important for coffee drinkers, since caffeine is a diuretic and therefore a dehydrant. The combination of coffee + alcohol is also something to be mindful of. As delicious as those espresso martinis might be, your hydration will suffer, so enjoy your espresso martini, but make sure you’re drinking lots of water with it!
Watch out for sugar: Most of the drinks you get at coffee shops, particularly seasonal lattes and fancy drinks, are loaded with added sugar. Too much sugar paired with too much caffeine is a recipe for fatigue later in the day. When ordering at a coffee shop, opt for unsweetened drinks. You can sweeten it yourself with maple syrup or honey, which many coffee shops have available. You can also replace regular milk/cream with oat milk, which typically has a little bit of sugar, but not an exorbitant amount, if you like a little sweetness.
Relying on caffeine for digestion. If you only feel like things are “moving along” after you have your cup of coffee, it might be time to take a closer look at your nutrition. Increase fiber by adding in more whole grains, avocados, berries, sweet potatoes, apples, bananas, and/or legumes.
Relying on caffeine for energy: A boost in the morning or before a workout is one thing, but if you find you’re sipping on coffee throughout the day just to get through your normal tasks, nutrition is worth looking at again. Balanced, nourishing meals will give you more energy than coffee ever will, and it won’t cause a 2pm crash later in the day.
If you want to enjoy the benefits of caffeine but don’t like coffee…
There are many delicious ways to get your caffeine fix!
Matcha is a popular Japanese green tea that’s deliciously earthy and looks beautiful in a mug due to its vibrant bright green color.
Chai is perfect for cooler fall/winter temps as it offers a wonderful combination of warming spices like cinnamon, ginger and cloves.
Iced green tea with a splash of lemonade is a great way to cool off in the summer or after a workout.
100% cacao is a great way to add chocolate-y flavor to smoothies & drinks. You can make a nourishing hot cocoa, add cacao to a chocolate peanut butter banana shake, or sprinkle over yogurt & granola.
Kombucha: this spritzy drink not only provides a bit of caffeine, but also some healthy bacteria for your gut. Just be mindful of added sugar levels.
Energy boosting alternatives to caffeine
Questioning caffeine altogether?
While there are many benefits when consumed mindfully, if caffeine makes you anxious, messes up your sleep patterns or just doesn’t feel good in your body, then it might make sense to let it go. If you want to remove caffeine altogether, here are some alternative energy boosting foods & practices you can try.
Golden milk: This traditional Indian drink is delicious, nutritious and comforting. You can buy it pre-made or make your own in about 5 minutes time.
Adaptogens are natural plants & mushrooms that help your brain & body regulate based on what you need (hence the term “adapt”). If you’re stressed, anxious or running high, adaptogens will help you feel calm. If you are fatigued and foggy, they will bring you energy, alertness & focus.
Splashing or rinsing with cold water: this practice has many benefits for your nervous system and has that wake-up punch that coffee provides. Splash your face in the morning for an invigorating rush, or if you’re brave, spend the last minute of your daily shower with temperature set to cold.
Food & sleep: at the end of the day, the best source of energy is a good night’s sleep and balanced, wholesome, satiating food. If you want real energy - the kind that lasts - the solution is in your nutrition & sleep quality.
