Coffee – Who can drink it and who should avoid it?
Coffee is one of those things – you either love it or hate it. You know if you like the taste or not (or if it’s just a reason to drink sugar and cream). You know how it makes you feel (i.e. your gut, your mind, etc.).
Not to mention the crazy headlines that say coffee is great, and the next day you should avoid it!
Science supports why different people react differently to the coveted dark cup of bliss.
It's a matter of your genetics, your current health status and your tolerance.
NOTE: Coffee does not equal caffeine. Coffee contains between 50-400 mg of caffeine/cup, averaging around 100 mg/cup. Coffee is one of the most popular ways to consume this stimulant. But… a cup of coffee contains a lot of things over and above the caffeine. Not just water, but antioxidants, and hundreds of other compounds. These are the reasons drinking a cup of coffee is not the same as taking a caffeine pill. Decaffeinated coffee has a lot less caffeine; but, it still contains some. I always like to recommend organic, pure coffee and watch out for how it is processed…that can have an effect on your health.
Let's look at caffeine metabolism, its effects on the mind and body, and whether coffee drinkers have higher or lower risks of disease. Then I’ll give you some things to consider when deciding if coffee is for you or not.
Not all people metabolize caffeine at the same speed. How fast you metabolize caffeine will impact how you’re affected by the caffeine. In fact, caffeine metabolism can be up to 40x faster in some people than others.
About half are “slow” metabolizers of caffeine. We can get jitters, heart palpitations, and feel “wired” for up to 9 hours after having a coffee. The other half of us is “fast” metabolizers of caffeine. They get energy and increased alertness and are back to normal a few hours later.
This is part of the reason those headlines contradict each other so much – because we’re all different!
The effects of coffee (and caffeine) on the mind and body
NOTE: Most studies look at caffeinated coffee, not decaf.
The effects of coffee (and caffeine) on the mind and body also differ between people; this is partly from the metabolism I mentioned. But it also has to do with your body’s amazing ability to adapt to long-term caffeine use. Many people who start drinking coffee feel the effects a lot more than people who indulge in drinking coffee every day.
Here’s a list of these effects (that usually decrease with long-term use):
- Stimulates the brain
- Boosts metabolism
- Boosts energy and exercise performance
- Increases your stress hormone cortisol
While some of these effects are good and some aren’t, you need to see how they affect you and decide if it’s worth it or not.
Coffee and health risks
There are quite a few studies on the health effects of coffee, and whether coffee drinkers are more or less likely to get certain conditions.
Here’s a quick summary of what coffee can lead to:
- Caffeine addiction and withdrawal symptoms (e.g. a headache, fatigue, irritability)
- Increased sleep disruption
- Lower risk of Alzheimer's and Parkinson's
- Lower risk of developing type 2 diabetes
- Lower risk of certain liver diseases
- Lower risk of death (“all-cause mortality”)
- Mixed reviews on whether it lowers risks of cancer and heart disease
Many of the health benefits exist even for decaf coffee (except the caffeine addiction and sleep issues).
NOTE: What’s super-important to note here is that coffee intake is just one of many, many factors that can affect your risks for these diseases. Please never think regular coffee intake is the one thing that can help you overcome these risks. You are health-conscious and know that eating a nutrient-rich whole foods diet, reducing stress, and getting enough sleep and exercise are all critical things to consider for your disease risk. It’s not just about the coffee.
Should you drink coffee or not?
There are a few things to consider when deciding whether you should drink coffee. Remember, not one of us is the same. What works for one doesn't necessarily work for the other. Listen to the signs YOUR body sends YOU.
Caffeinated coffee is not recommended for:
- People with arrhythmias (e.g. irregular heartbeat)
- People who often feel anxious
- People who have trouble sleeping
- People who are pregnant
- Children and teens
- Some recovering from autoimmune disease and other chronic illness** -( this is based on what I have seen in my private practice and each individual should consult their trusted practitioner for guidance)
If none of these apply, then monitor how your body reacts when you have coffee. Does it:
- Give you the jitters?
- Increase anxious feelings?
- Affect your sleep?
- Give you heart palpitations?
- Affect your digestion (e.g. heartburn, etc.)?
- Give you a reason to drink a lot of sugar and cream?
Depending on how your body reacts, decide whether these reactions are worth it to you. If you’re not sure, I recommend eliminating it for a while (at least 23 days) and see the difference. We love ritual. If pouring a hot cup of something is what you love, but cannot tolerate coffee, try tea.
It's Fall (my favorite!) I've created a tasty treat for you…Let me know what you think!
Recipe (Latte): Pumpkin Spice Latte
3 tbsp coconut milk
1 ½ tsp pumpkin pie spice (or cinnamon)
¼ tsp vanilla extract
1 tbsp pumpkin puree
½ tsp maple syrup (optional)
1 cup organic coffee (decaf if preferred)
Add all ingredients to a blender and blend until creamy.
Serve & enjoy!
Tip: You can use tea instead of milk if you prefer.