When clients ask me if coffee is good for you, I am mindful that it’s largely a redundant question. For many, our relationship with coffee is visceral and personal, elevating it from a mere beverage to a substance that feels crucial to our survival.
Thankfully, coffee can be enjoyed by most without adverse health effects. It has even been linked with many health benefits. However, like many questions about health, individual factors apply.
Benefits of coffee
More energy: Coffee beans contain caffeine, a natural stimulant that can boost energy and alertness, as well as mood. If you are a coffee drinker or live with one, you can no doubt attest to this benefit.
Regular bowel movements: Coffee increases the movement of your gastrointestinal tract and can promote the desire to have a bowel movement.
Better mood: Studies suggest the mood-enhancing benefits kick in soon after consumption. If you are a coffee drinker or live with one, you can no doubt attest to this benefit.
Disease prevention: Numerous studies have linked drinking coffee with lower incidence of type 2 diabetes, heart disease, liver and endometrial cancer, Parkinson’s disease, depression and thyroid dysfunction.
When coffee is a problem
The lift we get from coffee is related to several biochemical processes that occur soon after consumption. Caffeine causes alertness by blunting the effect of adenosine, a chemical in the brain responsible for making you feel tired.
Caffeine also triggers the release of stress hormones and activates the body’s ‘fight or flight’ response. Our heart rate increases, blood supply to our muscles increases, and glucose is released into the bloodstream, all of which can make us feel a sudden boost in energy.
These effects are temporary, which many coffee drinkers attempt to solve by drinking another coffee and then another and another in an attempt to keep chasing the buzz.
Increased anxiety: Its stimulatory effect means that high levels of caffeine intake are associated with anxiety, raised blood pressure, sleep disorders and poor appetite.
Risk in pregnancy: Caffeine intake during pregnancy has been considered safe at low levels up to 200mg per day. However, more recent studies have shown caffeine intake being linked to an increased risk of miscarriage, stillbirth, childhood acute leukemia, low birth weight and small for gestational age. Check with your healthcare provider.
Bone density: Some studies suggest that high levels of caffeine intake are linked with increased loss of calcium in the urine, raising concerns for bone density, especially in at-risk groups.
How much is too much?
An average 250ml cup of espresso coffee contains around 80–100 milligrams of caffeine. Instant coffee has slightly lower amounts. Moderate coffee drinking is anywhere from one to five coffees a day, although individual caffeine tolerance varies.
If you are already suffering from anxiety and poor sleep, I would suggest that you prioritise a reduction in coffee consumption. If you don’t experience anxiety but still have a hard time switching off and unwinding, less caffeine may still help.
Regardless of what any expert study might tell you, the best way to gauge the benefit or harm of coffee consumption is to notice how your body feels after drinking it. If it doesn’t feel good, you have your answer.
Editor’s note: This wellbeing column provides information that is general in nature. Please always refer to your preferred health professional for advice suited to your personal healthcare requirements.
Canberra Daily would love to hear from you about a story idea in the Canberra and surrounding region. Click here to submit a news tip.
