August 2, 2022, 17:08 | Medicine
Coffee is a safe and healthy drink, but only if used in moderation.
Two cups of the aromatic drink a day is quite enough to gently tone the body, improve short-term memory and stimulate brain activity, informs Ukr.Media.
But not everyone has a sense of moderation, so most coffee drinkers drink at least 3-4 cups of coffee a day, which can lead to increased blood pressure, sleep disturbances, decreased immunity, and other negative consequences.
If you made a willful decision to give up coffee, be prepared for the fact that your body will definitely react to it.
Consequences of giving up coffee:
You will lose weight
Consumption of coffee, green and black tea and other caffeinated drinks contribute to gaining excess weight. But a cup of coffee contains up to 10 kcal, you will object. And you will be right. But we are talking about natural coffee without sugar and milk.
If you prefer tea with three spoons of sugar, an Americano with milk, a cappuccino or a latte, this is, as they say, a 'completely different compote'. These drinks already contain from 90 to 250 kcal and above (depending on the volume of the portion, the amount of sugar, milk, syrups and additives). Calorific pleasure, isn't it?
But that's not all! Caffeine is the strongest stimulant that negatively affects sleep. Chronic lack of sleep leads to a slowdown in metabolic processes and an increase in appetite, which in turn contributes to weight gain and slows down its loss.
Not convinced? Then another counterargument: according to the results of a study published in the journal Food Science, coffee increases cravings for sweets. As a result, we add not 2, but 4 pieces of sugar to coffee, and instead of a small low-calorie cake, we eat a large piece of cake.
Finally, caffeine increases the production of cortisol, the “stress hormone,'' which causes anxiety and worry that some of us simply eat, which is another step on the road to excess weight.
Conclusion: if you are prone to gaining excess weight, giving up coffee will make it easier for you to get rid of the hated pounds and fat deposits. But do not expect that without physical activity and switching to a proper diet, the kilograms will melt before your eyes!
You can gain weight
Contradict ourselves? Not really.
It is known that coffee, albeit for a short time, reduces the appetite, which allows you to avoid unplanned snacks.
Having given up drinking this drink (especially if you are an avid coffee drinker), you will look for a substitute, and not always a healthy one. dietary And this can negatively affect your figure.
Therefore, if you decide to give up coffee or significantly reduce its doses, think in advance about what to replace this drink in order not to gain extra weight. Start with chicory, which tastes, albeit distantly, reminiscent of coffee. In addition, chicory stimulates metabolism and normalizes the work of the digestive system, which cannot but please those who strive to maintain a normal weight.
You will forget about insomnia< /strong>
This conclusion will not surprise anyone, but still…
After a few days after giving up coffee, you will notice that you fall asleep much faster. And after 3 weeks, starting in the morning and without a cup of coffee, you will feel refreshed, rested, full of strength and energy.
If you still decide to indulge yourself with one cup of coffee a day, then drink it at least 6 hours before going to bed. Otherwise, problems with falling asleep and insomnia may be observed, as confirmed by the results of a study published in the Journal of Clinical Sleep Medicine.
Restore the beauty and health of your smile
Coffee contains tannins – substances that stain tooth enamel yellow.
In addition, caffeine, heavy carbohydrates and cocoa butter contained in coffee later form plaque not only on the tooth enamel, but also on the gums. This plaque is an excellent environment for the accumulation of pathogenic microorganisms, especially in case of excessive consumption of coffee with sugar and improper oral hygiene.
The conclusion suggests itself: if you want to have a white Hollywood smile, give up coffee.
You can reduce the negative impact on tooth enamel if you drink coffee and other caffeinated beverages through a straw.
The condition of the skin, hair and nails will improve
Excessive coffee consumption contributes to dehydration of the body, as this drink has a pronounced diuretic effect.
And taking into account the fact that many coffee drinkers do not follow drinking regime (we remind you that you should drink at least 2 liters of purified drinking water per day), soon they encounter the following manifestations:
- dryness and flaking of the skin;
- appearance of acne rashes and small mimic wrinkles;
- roughening of the skin on the elbows;
- fragility of nails;
- darkening and hair loss.
The fact that coffee interferes with the absorption of vitamins of group B, calcium, magnesium, zinc and sodium is not the best for the body.
And how useful are antioxidants, which are found in large quantities in coffee?
Indeed, in a study led by the American professor Veronica Setiavan, in which more than 200,000 people participated, it was found: the daily consumption of one cup of coffee per day reduces the risk of premature death by 12%, in those who drank 2-3 cups of coffee per day, this indicator increased to 18%.
But if coffee starts to bring more harm than good, if you note the deterioration of health against the background of its use, it is better to replace this antioxidant with others: tomatoes, broccoli , grapefruit, grapes, nuts.
And natural coffee is better to use as a component of masks and scrubs, which will undoubtedly benefit your skin.
You will become calmer
But it will not happen immediately. So be patient.
The first 2 days are the hardest. You will want to sleep (especially after lunch), you will be irritable, your mood will change at the speed of sound, and your productivity will decrease. In particularly severe cases, depression may develop. This is how caffeine fasting manifests itself.
For some, similar symptoms can be felt for a week, or even two.
If you don't break down, then already in the fourth week of “caffeine moderation” you will feel a surge of strength, you will become calmer and more capable of working, your concentration will improve.
Your head will start to hurt
On unfortunately, this symptom is often observed in those who have decided to completely give up coffee.
The thing is that when you stop drinking coffee, you deprive your body of the hormones adrenaline and dopamine, which are natural stimulants, which give a feeling of vigor and energy.
But the production of a hormone called "adenosine" increases (or normalizes). It is this hormone that helps us relieve fatigue, calm the nervous system and rest.
But our brain cannot immediately rebuild itself, a dissonance occurs, which is why pains in the forehead, temples or back of the head of varying duration appear. and intensity (some coffee addicts may have a headache in the first 2-3 days after giving up coffee, while others may have a headache for a week).
Therefore, doctors do not recommend abruptly giving up coffee, but do it gradually. Intense physical activity and drinking a lot of drinking water will also help to cope with a headache during this period.
Immunity will strengthen
The Texas Southwestern Medical Center investigated the effects of coffee on the immune system. Scientists have concluded that excessive consumption of caffeinated products (especially coffee) destroys vitamin C, which is necessary for the normal functioning of the immune system.
Therefore, if you want to increase the body's resistance to infectious diseases and colds, review your attitude to coffee and eliminate it from the diet.
Get rid of shortness of breath and reduce the risk of heart disease
And again it is about excessive coffee consumption.
Caffeine increases blood pressure and the production of stress hormones — adrenaline and norepinephrine. If you drink more than 4 cups of strong natural coffee every day, your cardiovascular system works in an enhanced mode, which leads to its rapid wear and tear.
When you stop drinking coffee, you:
- Normalize the pressure.
- Get rid of shortness of breath.
- Minimize the risk of developing cardiovascular diseases.
Normalize the hormonal background
Caffeine and sugar are the worst enemies of the adrenal glands, which contribute to increased production of the stress hormone cortisol and disruption of the hormonal balance.
The overloaded adrenal glands work at the limit of their capabilities, producing stress hormones, while they have practically no strength left for the production of sex hormones. As a result, the hormonal balance is disturbed, which threatens anxiety, lethargy, apathy, insomnia, irritability and more serious health problems.
Exclude coffee from the diet to normalize the hormonal background, increase libido and prolong youth.
Get rid of heartburn and nausea
Many coffee lovers note that after drinking this drink they are often tormented by heartburn and nausea.
There are several reasons for this:
- Excessive secretion of gastric juice.
- Acceleration of intestinal peristalsis.
- Bile release from the gallbladder.
If you have a gastrointestinal disease, if you have a metabolic disorder, then giving up coffee will help not only to get rid of heartburn and nausea, and will also prevent the development of inflammatory processes in the intestines.
You can suffer from constipation
We found out that coffee stimulates intestinal peristalsis (visiting the bathroom after a morning cup of coffee is the norm for many). When we refuse to drink this drink, peristalsis slows down, and this threatens constipation.
But you should not worry about this.
First, you can normalize the stool:
- including foods rich in fiber in the diet (whole grain cereals, vegetables, legumes);
- following a drinking regime;
- engaging in regular physical activity.
Secondly, most of the physical symptoms accompanying the withdrawal from coffee pass in the first 2-3 days. Some side effects can be observed within one to two weeks.
How to give up coffee properly?
1. In the first three days, cut the amount of coffee in half. At the same time, try to drink the last cup before 4 p.m., which will help not only to gently adapt to reducing the dose of caffeine, but also to normalize sleep.
2. For the next two days, treat yourself to one cup of coffee, drunk between 9.30 and 11.30 in the morning. But it is better not to drink coffee from 8 to 9 in the morning, because at this time there is a morning peak in the production of the hormone cortisol, which has a stimulating effect on the body. Dr. Steven Miller came to such a conclusion in the course of scientific research.
3. On the sixth day of caffeine moderation, replace coffee with chicory or tea (black or green). To reduce the caffeine content of the drink, it is recommended to reduce the brewing time. We remind you that tea also contains caffeine, but it is half as much.
4. On the tenth day, give up regular tea and brew herbal tea. If this option does not suit you, make lemon water or a chicory drink.
5. Avoid sugary soda completely, as it contains not only caffeine but also sugar.
6. Eat a balanced diet and don't forget about drinking.
7. Tone your body by incorporating exercise into your daily schedule, and you don't have to hit the gym until you pass out. A morning run or a set of exercises is enough to cheer up naturally.
And also: we are not urging you to give up coffee once and for all. Your main task is to learn to use this drink in moderation, and for this you often need to challenge yourself and your body to prove that drinking coffee is not an addiction and an integral part of your life.