Caffeine is a popular stimulant, however, drinking at a certain time maximises its health benefits and minimises its side effects
The aroma of freshly brewed coffee in the morning sets the tone of the day. For many people drinking coffee in the morning is a ritual. A cup of coffee is popular for the much-needed kick of energy whenever you are feeling slumped.
But did you know drinking coffee during certain hours of the day can maximise its health benefits?
Coffee’s effect on cortisol level
Cortisol is a hormone that is responsible for focus, alertness, regulating metabolism, blood pressure and responsive immune system. This hormone follows the sleep-wake cycle, which peaks 30 minutes after waking up. The hormone is then slowly released throughout the day.
Caffeine increase cortisol levels making it an ideal choice for instant freshness.
It is recommended that the best time to drink coffee is between 9:30 am to 11.00 am. Because during these hours the decline in cortisol levels get a kick start. However, if you suffer from insomnia your cortisol release will be reversed. Hence getting a good night’s sleep is essential.
It is best to avoid drinking coffee first thing in the morning since it can further increase cortisol levels which can impair immune system response in the long run.
By delaying your morning coffee for few hours your energy levels will be better without causing any trouble to your well-being.
Cortisol levels are dropped in the evening, specifically a few hours before bedtime.
How much coffee is safe to drink in a day?
Ideally, four cups that is equivalent to around 900ml of coffee is a safe amount to consume in a day. This would contain 400 milligrams of caffeine which is considered safe for healthy adults.
It is also important to acknowledge that not everybody has the same tolerance level. This happens when one is an occasional coffee drinker. Since the tolerance level is low, then more than two cups of coffee can lead to side effects.
If in case you consume a lot of coffee in a short period it can make you feel jittery, you may experience increased heart rate, tremors, anxiety and an upset stomach.
Coffee consumption should be spread throughout the day, however, it is important to avoid drinking coffee five hours before your bedtime.
6 Health benefits of drinking coffee
- Enhances mood – But first coffee! Drinking coffee gives a stimulant effect, it blocks an inhibitory neurotransmitter in the brain which leads to improved mood. It also lowers the risk of depression.
- Boosts energy levels – Drinking coffee in the right amount can boost your energy levels. Coffee is a superfood that contains a high level of antioxidants along with caffeine. Caffeine when enters the bloodstream it increases the heart rate and blood pressure which leads to feeling energised.
- Improves workout performance – A cup of coffee increases the adrenaline levels, drastically improving your workout performance. It promotes alertness and energises the body. To reap the benefits drink a cup of coffee one-two hours before your workout.
- May reduce risk of type 2 diabetes – Type 2 diabetes is a major concern among seniors. But the good news is that a study showed habitual coffee consumption can reduce the risk of developing type 2 diabetes.
- Helps burn body fat – Caffeine improves metabolic rate that aids fat burning. However, long term coffee consumption may not result in fat burning since your body becomes immune to its effects.
- Good for longevity – Drinking coffee can make you live longer. Because habitual coffee consumption reduces the risk of many health conditions that include type 2 diabetes, coronary diseases, kidney diseases, stroke, Alzheimer’s and Parkinson’s.
4 Signs you are consuming too much coffee
Perhaps it’s time you cut back on your coffee consumption if you are experiencing these signs.
- Headaches – if you drink too much coffee throughout the day it can cause some amount of headache, try consuming it during certain hours.
- Insomnia – consuming coffee closer to your bedtime can disrupt your sleep and can even cause anxiety. Caffeine can keep you wide awake and energised, so avoid drinking coffee at night.
- Feeling jittery – if you start consuming too much coffee suddenly you may experience restlessness and jittery. This happens because people who don’t consume coffee regularly tend to be caffeine sensitive.
- Side-effects – if you are on medicines for a health condition it would be advisable to consult your doctor before adding coffee to your diet. Caffeine reacts with some medicines and that could lead to some unwanted side effects.
Starting your day with coffee certainly improves your mood, alertness, concentration and gives you that instant energy. However, it is essential to keep in mind that too much coffee consumption in the evening has its side effects. So enjoy your coffee iced, brewed or with milk before sundown to gain its maximum health benefits.