Raise
your hand if you think living in a pandemic means drinking more coffee and
sleeping less. Both of our hands are raised in the air. While coffee can help
you lose weight, reduce your risk of chronic diseases, and improve your workout
ability, too much can be harmful.
So,
when it comes to coffee, how much is too much? "Everyone's caffeine
tolerance is different," says Annamaria Louloudis, MS, RDN, founder of
Louloudi Nutrition. "I would recommend monitoring your particular symptoms
related to coffee use."
Kylie
Ivanir, MS, RD, recommends that adults should limit their caffeine intake to
400 mg per day or 3 to 5 8-ounce cups of brewed coffee.
Caffeine
should be avoided by specific categories of people, including those with
hypertension (high blood pressure) and pregnant or breastfeeding mothers,
according to Ivanir. "It's also crucial to evaluate what you're putting in
your coffee, as sugar, cream, and syrups might alter the health
advantages," she says, adding that coffee can be a sugar minefield.
We
wanted to ask dietitians the primary indicators you should quit drinking coffee
because there may be some hazards to drinking too much coffee.
1.
Your blood pressure is too high.
Sandy
Younan Brikho, MDA, RDN, advises persons with hypertension to avoid coffee.
Caffeine elevates blood pressure. "One study indicated a rise in age-related blood pressure among coffee-drinking men,"
she says. "Another study found that coffee drinking may or may not raise blood pressure depending on
your genotype." High coffee consumption raises blood pressure in
coffee metabolizers, she continues. Consult your doctor, but if you have high blood pressure, it's
probably time to quit drinking coffee.
2. You
suffer from GERD or acid reflux.
Please
put this in the "no thanks" category. "Caffeine may cause acid
reflux symptoms by relaxing the lower esophageal sphincter. Coffee, tea, and
soda (all caffeinated beverages) have been related to increased gastroesophageal reflux symptoms.
"Louloudis agrees. "The American Gastroenterological Association
recommends avoiding caffeinated beverages for GERD management," she says.
3. You
have insomnia or a lack of sleep.
Sigh,
that describes a lot of us these days. Regrettably, this means it's time to cut
back on the coffee. "Coffee consumption six hours or fewer before bedtime
has been linked to disrupted sleep and increased insomnia due to its high caffeine content," explains Louloudis. She suggests
drinking it earlier and in smaller amounts if you can't quit coffee.
4. You
have an anxiety disorder.
"Too
much coffee can trigger anxiety symptoms such as heart palpitations, shaking,
headaches, and insomnia due to its high caffeine concentration. Caffeine's
harmful effects are most noticeable in people who already suffer from anxiety
problems, "According to Louloudis, who cites this study.
5. You
get withdrawal symptoms when you skip a cup.
Ivanir
reports headaches, low energy, decreased attentiveness, depression, and
flu-like symptoms. "These symptoms might affect your quality of life,
making it hard to concentrate at work or enjoy daily responsibilities,"
she explains. If you need coffee to get through the day, cut back.
6.
You're putting on much weight.
This
is how the phenomenon unfolds: "Coffee gives you a feeling of satiety. You
may skip a meal or snack due to this feeling of fullness, "Younan Brikho
adds. "When the feeling of fullness fades, your stomach is left empty, and
many people become hungry. Because they are so hungry, many people binge at
their next meal."
7.
Ladies, you're missing periods.
On the
other hand, some people drink coffee instead of meals as an unhealthy way to
lose weight, which might interfere with your menstrual cycle. Abby Vichill, MS,
RDN, LD, a performance dietitian for FWDfuel Sports Nutrition, says menstrual
issues are a sign of drinking too much coffee. People trying to lose weight or
eat in a calorie deficit use coffee to keep them from eating, reduce their
appetite, or create artificial energy. Starting the day with coffee rather than
food is a recurrent motif. It allows you to eat for longer "Cortisol is already
high in the morning, so low blood sugar from skipping breakfast and drinking
coffee boosts it.
"When the body detects such high amounts of cortisol, the brain signals the body that it is in danger and shuts off reproduction to avoid putting a growing fetus in a stressful environment," she explains.