All About Coffee
I recently made a big life change - I started drinking coffee.
Why did I suddenly start drinking coffee for the first time? Basically because I have been working from coffee shops and after a few bad experiences, realized that it is much harder to get a good matcha than a good coffee.
It took me a little while to figure out this coffee life thing (who knew that there was a difference between black coffee and espresso?!), but now I don't think I will be going back. Especially after I did a little research and read about the multitude of benefits that come from this common habit.
Studies have shown that coffee consumption is associated with a lower risk of Type 2 Diabetes, heart disease, depression, stroke, and lower rate of all cause mortality as compared to people who do not drink coffee. Researchers believe that it is a combination of both the caffeine and the unique antioxidants that coffee contains that provide these benefits, so for those of you who drink decaf, you are still getting many of the same benefits!
Below are some simple steps you can take to get the most out of your daily habit!
Watch your intake. It is recommended to not exceed 400mg of caffeine per day. That comes out to about four eight-ounce cups of brewed coffee or six espresso shots. But the truth is that the amount of caffeine in a cup of coffee varies wildly and it is impossible to know just how much caffeine is in your particular cup. Additionally, some people are more sensitive to caffeine than others. People can develop a tolerance to caffeine, but a lot of it is genetically determined. So the best advice is to keep to a maximum of four cups of coffee a day (which is more than enough to reap the benefits) and pay attention to how your body feels. If you feel anxious or jittery, consider switching to decaf or try tea or matcha.
Keep it simple. Black coffee contains less than five calories. An espresso contains about 10 calories. A caramel frappuccino from Starbucks contains 400 calories and over 50 grams of sugar. That is fine for an occasional treat, but if you are having that everyday, it will add up quickly. Whole milk, oat milk, sugar, cream, and just about anything else you put in your coffee all contain calories and can quickly add up. Drinking your calories is one of the quickest and easiest ways to sabotage any weight loss or health goals. Be aware of what you are adding to your daily coffee and if it is turning your drink from a healthy habit into dessert.
Make it a ritual. I have found that one of the best parts of my new coffee habit is the ritual that comes with it. Whether it is making it at home or going out to get it, and slowly enjoying it while getting the day started. Try making a ritual out of your coffee habit. Instead of rushing and just sucking down some caffeine, take your time and really savor your coffee. Use it as a brief moment of mindfulness and enjoyment.
Pay attention to your sleep. We all know that one person who can drink a double espresso after dinner and sleep fine, while others can’t have coffee after noon without it interfering with their sleep. The main downside of too much coffee comes from the caffeine and especially the effect that it can have on your sleep. And not just falling asleep, but staying asleep and getting quality sleep. If you have been drinking coffee for a while, you may not even be aware of the effects it is having in your sleep. Try going for a week without it, or cutting off your caffeine intake earlier in the day, and notice any difference
