Coffee is the most popular drink worldwide that acts as an energy stimulant and a stress reliever. Statistics reveal that the average American coffee consumption is 400 million cups per day. Caffeine and chlorogenic acid in coffee are the two prominent compounds responsible for rendering the calming effect. They help release the neurotransmitters, resulting in the relaxation of mind and body. In this article, we emphasized the impact of the most caffeinated coffee intake concerning stress management.
What is caffeine?
Caffeine is a natural stimulant that stimulates the central nervous system. It is a psychoactive drug classified under methylxanthine class. According to Mayo Clinic, a 237 ml cup of brewed coffee contains 95-165 mg of caffeine. You can consider drinking coffee for managing stress levels but avoid excessive caffeine intakes as it may render adverse side effects as well.
- A study conducted at John Hopkins University suggests, 200 mg caffeine intake acts as a memory booster.
- According to research held at the University of Georgia, caffeine can reduce post-workout muscle pain by 48%, provided daily coffee intake is equal to two cups.
- According to The American Cancer Society, drinking four cups of coffee every day reduces the risk of mouth and throat cancer by 49%.
- Caffeine acts as a detoxifying agent for liver and colon.
- Caffeine intake keeps you focused and alert.
- Most caffeinated coffee drinks aids in fat burn during workouts. Further, it prevents weight gain in individuals who drink coffee regularly.
- Stress-induced in pregnant women due to excessive production of cortisol can be controlled by drinking coffee. However, ensure daily coffee intake is limited to 200 ml or 1 cup.
Caffeine side effects :
Restrict your daily coffee intake to maximum 400 mg per day. To be on the safer side, it should vary between 250-350 mg per day. Excessive caffeine intakes can render adverse effects such as:
- Increased heart rate, if not a regular coffee drinker
Body stress response to caffeine intake
According to a Japanese study, when rats were subjected to stressful conditions, the stress response was different for the rats induced with coffee and for the rats consumed only water.
The coffee stimulates the release of stress-relieving hormones such as serotonin and dopamine in the rats and thereby causing a feeling of relaxation and calmness. These are the emotions known to be one of the benefits of caffeine.
Most caffeinated coffee drinks are known to relieve stress caused due to sleep-deprivation. A study published in the Journal of Agricultural and Food Chemistry that the smell of coffee was enough to counter sleep-deprivation stress.
Hence, daily coffee intake is recommended for everyone who wants to deal with stress management.
How can you cut down your coffee intake?
Take necessary steps to cut down your coffee intakes if consuming excessive every day:
- Analyze and calculate your daily coffee intake that helps identify the sources of caffeine.
- Cut back gradually by reducing caffeine intake on a weekly basis.
- Substitute caffeinated drinks with herbal teas such as chamomile tea, lemongrass tea, and green tea.
- If coffee is an addiction, opt for espresso shots that contain half the amount of caffeine available in brewed coffee.
Drinking coffee has its benefits and adverse effects as well. Keep a check on your daily caffeine intake to avoid anxiety and sleep-deprivation. Moderate coffee intakes are the key to the effective stress relief.
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