Coffee is an option that millions of people like to make as part of their morning tradition. Coffee is a medium-roasted beverage that has the potential to awaken coffee fans, and the fan’s mornings are incomplete with the bitter-sweetness of coffee. Many people need to take the sharpest and most bitter taste of coffee but experience side effects like nervousness, upset stomach, and sleeplessness if one takes coffee. For those who have side effects each time they take their coffee in the morning, there is good news: you can take your coffee in the morning and experience no side effects. You might be thinking about how effectively you can control the portion of coffee and the side effects where it is surrounded, so for this, read the blog.
Your Coffee Beans Matter!
The type and origin of coffee beans also play a massive role in deciding what your body would feel like. This is because the different coffee brands have different caffeine levels, acidity, and pesticide content, making their removal with greater ease difficult. All these factors impact how your body is going to reach after the consumption of specific coffee beans. So, it is better to opt for the following:
Opt for Organic Coffee Beans
Most coffee beans are exposed to pesticides, herbicides, insecticides, and various other chemicals during the growing process. These chemicals significantly impact the flavor and acidity level of the coffee and hence affect the digestive system, specifically for those who already have digestive disorders or are caffeine-sensitive. So, organic coffee beans can help you avoid these issues as they are a cleaner option for sensitive stomachs. A study published in Frontiers in Microbiology suggests that organic coffee has higher antioxidants, providing additional health benefits (Kozioł et al., 2018).
Try Low-Acidity Coffee Beans
Coffees with high acidic content can cause issues for people with GERD and sensitive stomachs. If you are a coffee lover but your stomach is sensitive to coffee, you can shift to low-acidic beans. Coffees like Brazil or Sumatra beans have low acidity due to the regions in which they are grown. A study in the Journal of Gastroenterology also indicates that low-acidic coffee is gentler on the digestive system and eases the signs of acid reflux (Gutschmidt et al., 2016).
Select Light or Medium Roast Beans
The time at which coffee is roasted determines its caffeine content and the composition of the beans. Hence, the longer the coffee is roasted, the less caffeine it contains, as most of the caffeine is burnt during the roasting process. Light and medium roasts contain more caffeine and antioxidants, providing a balanced boost of caffeine but no burnt or high acidity like dark roasts (Journal of Food Science, Baggenstoss, et al., 2010).
Your Brewing Method Affects The Quality
The preparation method of your coffee impacts the total amount of caffeine it contains, its acidity, and probably the amount of diterpenes that are cholesterol-boosting factors in our system. So, for effective coffee, you can use the following methods:
Use a Paper Filter
If you drink French press or espresso, you are probably ingesting more diterpenes, which may raise LDL cholesterol. Brewing methods such as drip coffee with a paper filter help retain these compounds from seeping into your cup.
Cold Brew For Low Acidity
Cold brew coffee is considerably less acidic than regular coffee. This drink is prepared using cold water boiled and allowed to steep for a few hours; unlike coffee, it filters out fewer acids. Recently published in the Journal of Food Chemistry, the authors discovered that cold brew contains up to 67% less acidity than hot coffee, making it ideal for people with sensitive stomach issues (Fuller & Rao, 2017).
Watch Your Brewing Time
Coffeemaking to its extremes yields bitter coffee, which irritates the stomach more than regular coffee. A shorter brewing time is suitable for minimizing bitter and acid notes in the product. Go for a balanced brew to get the right drink that does not overstress your digestive system.
Watch Your Caffeine Intake
There is always that cup of coffee in the morning that wakes you up, but a cup too many might result in tense feelings and even disrupted sleep at night. According to the Mayo Clinic, the suggested dosage of caffeine for a typical adult is 300 to 400 milligrams a day, which is approximately four cups of brewing coffee. People intolerant to caffeine may require very small amounts of caffeine per day, so you must figure out your caffeine tolerance(Mayo Clinic, 2021).
Moderate Your Coffee Consumption
Don’t just gulp multiple cups of coffee when you wake up. Make sure to consume coffee at intervals. This ensures that your body is not hit by high spikes of caffeine, which will result in high cortisol and, hence, lead to tiredness.
Consider Decaffeinated Coffee
If you are sensitive to caffeine, watch how much you consume per day. Even if a small cup of coffee makes you jittery or anxious, try sipping on decaf. If you can not completely switch to decaf, try to switch to it in the later part of the day. Decaf or low-caffeine coffee has less than 5 milligrams of caffeine per serving, so it will not be as hard on your nervous system.
Try Half-Caf Coffee
Half-caf coffee is usually prepared by combining normal coffee with decaffeinated coffee, which reduces the overall caffeine content but still provides enough for a perfect morning brew. At present, the product remains one of the finest solutions for people who experience digestion-related issues such as upset stomachs and people who cannot take a lot of caffeine.
Pair Your Coffee with Food
Consuming coffee on an empty stomach causes malfunctioning of the stomach and leads to outcomes such as heartburn, indigestion, or stomach irritation. Much like this finding, a study conducted in Current Gastroenterology Reports notes that coffee boosts the production of stomach acid, which many people consider a cause of various digestion complications (Tack et al., 2014).
Eat Before or With Your Coffee
Drinking coffee with food or a small meal will help minimize coffee’s effects on your stomach lining. That is why eating avocado toast or a handful of nuts, which contain healthy fats, helps slow down the stimulus of caffeine.
Include Fiber-Rich Foods
Fiber can help neutralize the effects of coffee and avoid indigestible problems in the stomach. Notably, taking fiber-rich foods such as oatmeal, chia seeds, or whole-grain bread with your coffee in the morning could be advantageous.
Hydration Is Key
Coffee contains diuretic elements, which can cause people to lose the balance of water and other body fluids if they do not consume enough water every day. Headache, dizziness, and dry mouth all intensify when one is dehydrated, and all are effects of coffee. According to Armstrong and colleagues’ article in The American Journal of Clinical Nutrition, mild dehydration affects mood and cognition.
Drink Water Alongside Your Coffee
This is very important, so start your day by drinking a glass of water with your coffee. This will increase the capacity to counterbalance any dehydrating hegemonic exertion and hydrate the body all day.
Start Your Day with Water, Not Coffee
Before you have your coffee in the morning, try filling your cup with water first and drinking it. This assists in the natural replenishment of your body after a night of sleep and gets your metabolism ready for the caffeine intake without any negative reaction.
Replace Sugary Products With Alternative Healthy Sweeteners.
People use sugar, syrups, or creamers in their coffee, which leads to weight gain and fluctuating blood sugar levels. Excess sugar consumption also causes a drastic decrease in energy and mood fluctuations.
Use Natural Sweeteners
Instead of high-calorie sugar, opt for natural substitutes, such as stevia or monk fruit sweeteners, that do not contain calories or increase your blood sugar. Studies prove these sugar substitutes are harmless and have little effect on blood glucose (Lohner et al., Journal of Nutrition, 2017).
Try Dairy-Free or Plant-Based Creamers
People have upset stomachs due to regular creamers or everyday dairy products. Creamers derived from almond, oat, or coconut milk are less likely to upset the tummy. A study published in the Journal of Nutrition shows that plant-based creamers can add creaminess to coffee without the added lactose that many people find undesirable (Walther et al., 2019).
If you want to have a sweetened cup of coffee but do not wish to use any sweeteners, cinnamon or unsweetened cocoa will do the job. This addition not only enhances the taste of the coffee but also contains antioxidants and might help you balance your blood sugar.
Make Your Coffee Fixed
Depending on when you drink coffee, your energy level and mood will be influenced, and possibly your sleeping pattern, too. Most individuals who take coffee in the evening have interrupted sleep at night, and several will wake up in the morning feeling more sleepy.
Avoid Coffee Late in the Day
It was found that caffeine will disrupt an individual’s sleeping pattern if taken before bedtime, within 6 hours before bedtime (Drake et al., 2013). For that reason, ensure you take the last cup of coffee before lunchtime to avoid the effects of caffeine on your sleep.
Align Coffee with Your Natural Cortisol Levels
Cortisol, the hormone that modulates energy and alertness, is produced generally during the day. Caffeine intake after cortisol should not be done; it is most effective between 8-9 a.m. However, to ‘beat’ cortisol, it is better to consume coffee mid-morning when cortisol levels rise (Weibel et al., 2015).
What Dietitian Say
Dietitians believe consuming coffee in moderation is okay without experiencing side effects. However, many users report jitteriness, digestive problems, and sleeping disorders. These side effects, however, can be erased with a few modifications, as advised by practitioners and nutritionists.
First, moderation is key. Caffeine is known to have specific side effects, so dietitians advise people to avoid taking too much coffee; one or two cups are sufficient. The Dietary Reference Intakes set a level of 400 mg, equivalent to approximately four cups of standard brewed coffee, to be safe for most adults. The natural toxicity of caffeine is 3200 mg. However, everyone has a different tolerance level, so it is beneficial to heed your body’s signals.
Dietitians also suggest taking coffee with meals to minimize the risks. Drinking coffee on an empty stomach leads to the secretion of hydrochloric acid as digestion begins, which can cause stomach irritation or heartburn. Caffeine is present in large quantities in coffee, and if taken with a small chewable food such as nuts, the acidic nature of caffeine is neutralized, and its functioning improves.
Hydration is also crucial. Coffee is a diuretic, so they suggest including water in your dish, which will be taken together with the coffee. Drinking water before coffee at the beginning of the day can quickly restore the balance of fluids in the body.
Dietitians advise using plant-based creamer or non-dairy milk so as not to trigger the problem of lactose intolerance in consumers. Avaricious sweetening products like Stevia and honey are healthier than sweetening syrups.
What Gastroenterologists And Neurologists Have To Say
Coffee’s effects concerning gastrointestinal tracts and nerves are explained by gastroenterologists and neurologists, respectively. The recommendations provided concentrate on mitigating probable side influences such as gastrointestinal upset and increased CNS activity. Doctors of gastroenterology opine that the favorite cuppa can lead to problems such as acid reflux, heartburn, and upset tummy when consumed on an empty stomach. When consumed, coffee triggers stomach acid secretion, which is unkind to sensitive stomachs or those with GERD. To reduce these effects, gastroenterologists recommend:
- Selecting less acidic coffee to avoid inflammation.
- The second is to learn to shun coffee, especially when you have an empty stomach, as it increases stomach acids. Having a small snack before consuming your coffee can also reduce the effects of the acid on the lining of your stomach.
- Consuming up to 2 cups per day in moderation is recommended so as not to overburden overburden the digestive system.
Neurologists’ Perspective
Coffee in moderation is good for brain alertness and improves wakefulness. However, if consumed inappropriately in large quantities, it can cause nervousness, anxiety, or even a sleepless night. This is because caffeine acts as an inhibitory stimulant that conditions the corresponding neurotransmitter, adenosine, to make people feel sleepy.
Neurologists Recommend
You are avoiding too much consumption of products containing caffeine in the diet to prevent worsening neural transmitters in the brain. It is suggested that the maximum amount should be 400mg, equal to four cups of coffee. You should not drink coffee, especially in the evening, because it causes poor concentration, fatigue, and anxiety.
Due to recommendations made by gastroenterologists and neurologists, one can take coffee without the risk of suffering from digestive or neurological disorders. As mentioned above, moderation and timing are the keys to enjoying the advantages of coffee without the disadvantages.
Ghee And Coffee: The New Morning Trend
Besides having butter, another trending morning tradition is coffee with ghee or bulletproof coffee. This practice originated in the ancient Indian health care system, Ayurveda, where ghee is used due to its health effects. The current version, embraced by keto and paleo followers, involves pouring ghee over black coffee to get a beverage made of fats and nearly no carbs, which is believed to increase energy, concentration, and fat loss.
Why Ghee In Coffee?
Ghee contains healthy fats, primarily MCT, which are easily assimilated by the liver and can be used to fuel the body fast. It blends easily with coffee and forms a thick, foamy drink that is good but will sustain energy other than the regular intake of sweet or carbo-loaded breakfasts.
The whole combination is supposed to help set the body into fat-burning mode, especially if practicing a low-carb or keto diet. The rich, flavorful, and fragrant ghee is rich in butyrate. This fatty acid is essential for overall health, especially regarding inflammation and digestive health, which makes ghee ideal for anyone who wants to maintain good gut health. It contains the following benefits:
- Sustained Energy: The fats in ghee mean that the caffeine is digested slower; thus, the energy is released over time without the ‘high’ at noon.
- Mental Clarity: Several advocates argue that coffee with ghee supports concentration and brain functioning since the substance feeds the brain healthy fats.
- Weight Management: Ghee coffee remains a meal substitute on an intermittent fast since it reduces hunger pangs while boosting fat burning.
Is It for Everyone?
Despite all these benefits, ghee coffee should be highly recommended for those on low-carb diets or fasting regimes because, despite the above-listed benefits, ghee coffee is rich in calorie content. The key for people not on special diets is to reduce portion size and avoid taking too many calories. Adding ghee to coffee is an ideal way of changing a routine, offering a delicious caffeinated beverage with a potent energy-boosting effect without using sugar.
Morning Cup Of Coffee & People With Hormonal Disorders
A morning cup of coffee for those who have hormonal disorders should be approach with caution to avoid aggravation of hormone levels. PCOS, thyroid problems, and adrenal problems are all hormonal-based; diet, exercise, and caffeine can all affect hormones. Here’s how you can enjoy your morning coffee without exacerbating hormonal issues:
Start With Hydration
Do not take caffeine in the morning; instead, take water because it will also help to wash toxins out of your body. In cases of hormonal imbalances that are adrenal or thyroid abnormalities, dehydration has been reported, and increased consumption of coffee could worsen the situation. One should take one to two glasses of water directly upon waking up from bed in the morning, as advised. You can also take a pinch of sea salt or a wedge of lemon, which will help you hydrate and support the work of adrenal glands.
Have Coffee After Breakfast
If you have a hormonal condition, consuming coffee during fasting increases cortisol levels. High cortisol, a stress-related hormone, makes matters worse because it impacts insulin sensitivity and estrogen and progesterone. To avoid this situation, make sure to have a healthy breakfast, with fats and protein, before drinking coffee. This also contributes to the regulation of blood sugars and cortisol levels in the body.
Opt For Organic Coffee
Individuals with hormonal disorders should select organic coffee. Regular coffee beans are generally spray with lots of pesticides, which in turn affect the endocrine system. Pesticides are xenoestrogens, and these substances imitate estrogen in the body, which means that pesticides will worsen estrogen dominance and other hormonal problems. Since organic coffee is free from these detrimental chemicals, it reduces your hormonal burdens and lets you have your coffee to boot!
Limit The Amount Of Coffee
Caffeine stimulates the adrenal gland, leading to an increase in adrenaline and cortisol levels. This is mainly a challenge to individuals who have poor hormone-balancing mechanisms because of adrenal fatigue or PCOS. Such people should only drink up to one cup of coffee per day, and it is advisable to refrain from taking coffee in the evening as it distorts the sleep cycle and, therefore, affects hormone balance.
Say No To Sugar And Artificial Creamers
This can raise blood sugar levels and worsen insulin resistance, which is a problem for people with hormonal women’s health issues like PCOS. Choose natural sugars instead of regular ones, like stevia, monk fruit, and other low-insulin-resistant sugars. If you prefer adding cream to your coffee, just use a little coconut milk or almond milk; these are safe for hormonal health.
Add Adaptogens
Adaptogens are plants that can be used to tackle stress and hormones in the body so that an equilibrium can be achieved. You may even wish to add some adaptogens to your coffee, such as ashwagandha, maca, or reishi mushroom powder. These adaptogens also normalize cortisol levels while supporting the health of the adrenal and thyroid glands, thus making morning coffee a much healthier option for hormone production.
Incorporate Healthy Fats
Overall, if you tend to have erratic, tiny fluctuations in blood sugar, you might want to add some fats to your coffee (“bulletproof coffee”). Now, for a long-lasting energy boost with added hormonal support, stir in a spoonful of grass-fed butter or coconut oil. These fats also delay the absorption of caffeine to avoid a quick rush of cortisol and energy crashes in the middle of the next business day.
Listen To How Coffee Impacts You
Caffeine has different effects on everyone, and if you find that coffee makes you feel nervous, dizzy, or low energy after a while, scale back. Hormonal disorders usually increase sensitivity to stimulants, so listening to your body is the right thing to do.
Conclusion
Taking coffee in the morning has different impacts on different people. The concentration of caffeine, the acidity level, and the frequency at which one is taking coffee have a great impact on the individual’s response to coffee. Apart from this people with sensitive stomachs may have to face undesirable impacts when the take coffee empty stomach or do not pair it with any kind of snack. Dietitians, neurologists, and gastroenterologists all recommend caffeine intake considering the individual approach, so it is you who can determine what suits you and consume your bitter-sweet beverage accordingly.Â
Also read: https://anamericaneagle.com/the-shocking-effects-of-poor-posture/
