What effect does coffee really have on your body and wellbeing?

Many of us love to start off our day with a nice cup of coffee, but what effect is it really having on our bodies? There’s no better way to welcome the morning than a delicious, warm cup of wake-me-up, so we should know how it works, right?

Whether you like it iced, frothed, milky, black, short, or long, coffee is a staple for many people, both in Adelaide and around the world. There are so many ways to have it – with a french press, instant coffee, espresso, or brewed on your stove. Whatever type of coffee you have, it is important to understand the impacts it has on your body and wellbeing. Read more here about the importance and benefits of maintaining your personal wellbeing. 

Coffee and exercise go hand-in-hand

Grabbing a coffee can be enriching for your wellbeing. It is an easy and cheap way to be social with your friends and family, or if you like to get coffee by yourself, it can serve as that perfect ‘me’ time you’re craving – sometimes all you need is to take a break. 

Getting a coffee during or after a walk, or meeting at the local coffee shop after a group cycle, adds an element of social exercise to your regular fitness routine. Having a strong social network is great for your mental health, and incorporating social time into your exercise routine is a great way of doing so. 

Plus – coffee gives you energy for your workout, or revitalises you after your exercise. 

What is caffeine? 

Caffeine is a psychostimulant compound that increases activity in the nervous system and the brain. It speeds up the messages that the brain sends the body. This can result in feelings of alertness, restlessness, and other similar feelings. It can also increase the circulation of cortisol and adrenaline in the body.

Caffeine is naturally found in many foods and drinks, including coffee, tea, and chocolate. It is also often added to soft drinks, energy drinks, and other stimulants. 

In addition to caffeine, coffee is rich in antioxidants. Antioxidants prevent or reduce the damage to our body’s cells caused by oxidation. It also may reduce the risk of many diseases, thus it is recommended to include more antioxidants into our diet. 

People react to caffeine differently, depending on many factors including body weight, the amount of caffeine taken, or whether the person is used to it. Typically, a small dose can make you feel alert and focussed, while a large amount can make people feel anxious or cause difficulty sleeping. Thus, it is important to drink coffee in moderation. 

What are some short term effects? 

There are some positive effects of caffeine in the short term, which is why people drink it! When enjoyed in moderation, it can make people feel less tired, and put them in a better mood. It can help with concentration, improving both physical work and your thinking. 

People react to caffeine differently, however, and there can be short-term side effects that are more negative, including: 

• Increased blood pressure 
• Increased heart rate 
• Cause difficulty sleeping 
• Feel anxious 
• Dizziness
• Gastrointestinal aches
• Headaches. Read about how City Physio can help you if you are experiencing headaches. 

Coffee can also be dehydrating, as it is a diuretic. This means it increases the need to urinate, leading to dehydration if you do not drink enough water. If you are a regular coffee drinker, it is important that you drink plenty of water throughout the day to counteract the effects of the coffee. 

Coffee can also result in disrupted sleep patterns, particularly when coffee is consumed later in the day. It can be difficult to fall asleep, leading you to stay awake late. 

It is important to listen to your body and be aware of how coffee affects you. Some people may be more sensitive to caffeine than others, and may need to adjust their coffee intake. If you notice negative effects when drinking coffee, it may be a sign to reduce your intake or switch to decaf. 

Long Term Effects 

As well as some short-term effects of coffee on people’s body and wellbeing, there are a number of potential long-term effects of drinking coffee regularly. Recently, studies have been done linking coffee to reducing the risk of many diseases. 

Lowered Risk of Type 2 Diabetes and Cardiovascular Disease 

Various studies have pointed to a link between drinking coffee, and a lowered risk of developing type 2 diabetes and cardiovascular disease. The studies that have been conducted are observational, meaning it is difficult to determine a cause and effect relationship. 

Lowered Risk of Developing Parkinson’s Disease 

Parksinson’s Disease is a brain disorder that affects the nervous system, resulting in uncontrollable movements such as shaking, or muscle rigidity that can limit movement. The symptoms vary, but can be painful and uncomfortable. 

Drinking coffee daily is speculated to be associated with the reduced risk of Parkinson’s disease. A study published in 2020 indicated that caffeine is “not only linked to a lower chance of developing Parkinson’s disease, but it may also help those with the condition better control their movements.” 

The results of the study shows that for both healthy individuals, and patients with Parkinson’s, caffeine consumption was significantly associated with a lower risk of developing Parkinson’s and for the risk or progression of PD, respectively.

Reduced Chance of Experiencing Dementia 

Dementia is a term used to describe a number of diseases that impact the brain, affecting people’s memory, brain function, and behaviour. 

The effects on caffeine and how it might be able to reduce signs of dementia have been studied many times, but of course, it’s hard to know for certain. The types of studies that have been conducted are hard to separate between cause and effect. For example, a 2012 study in Florida found that, out of the sample, the people who did not develop dementia consumed more caffeine. It is hard to know, for instance, whether people with dementia gave up caffeine due to sleeping problems that are caused by dementia. 

Therefore, as it is an observational study, it is difficult to determine cause and effect. There is, however, a suggestion as to why caffeine has been linked to people not developing dementia. 

It is theorised that it is to do with hypoxia (when the brain is starved of oxygen), and how caffeine affects the response. Hypoxia sends the brain cells into panic mode, which triggers the release of a chemical called adenosine. This causes a chain reaction of enzymes, leading to inflammation. Caffeine interferes with the cell’s ability to recognise adenosine, reducing the extent of the inflammation of the enzymes. 

4 Tips To Be Mindful Of Your Coffee Consumption

Coffee consumption has both short-term and long-term implications for our health. It is important to be mindful of how your body and wellbeing react to caffeine. By enjoying coffee in moderation, and listening to your individual health needs, you can reap the benefits of drinking coffee while minimising any potential drawbacks. 

Here are a few tips on how you can drink coffee mindfully, promoting your body’s wellbeing. 

1. Try to keep your consumption to a minimum of 200mg of caffeine per day (equal to 2.5 shots of coffee) – This will ensure the effects stay sustainable and mitigate any fatigue that may develop as a side effect or regular consumption.
2. Don’t drink caffeine late at night – This helps you set and maintain a regular sleep schedule. 
3. Don’t load your coffee with lots of sugar – sugar has a number of negative effects on your body. 
4. Drink coffee with food – Sometimes drinking coffee on an empty stomach can be too harsh as it is quite acidic. 
5. Consider swapping to decaf if you are caffeine-sensitive. It contains a much smaller dose of caffeine and it can be easier for your body to digest. 

About City Physio

At City Physio Adelaide, we want to see our patients reach their health and wellbeing goals in all areas of their life. We encourage not only a positive exercise regime that suits your lifestyle but promoting positive all-around wellbeing. We approach physiotherapy with a holistic approach – we are here for you. Read more about what a physiotherapist does. 

We see patients of all ages, levels of ability, and fitness. We are committed to seeing you get back on track and will look after you during your journey to wellness. We have a number of treatments that we can specifically tailor to you and your body’s needs. 

City Physio can get you healthy, pain-free, and moving again. 

Call our friendly reception on 8212 4886, or click the book online button below for a same-day appointment.

Sources 

https://www.alzheimers.org.uk/about-dementia/risk-factors-and-prevention/caffeine-and-dementia#:~:text=There%20have%20also%20been%20other,the%20brain%20in%20several%20ways. 

https://www.theguardian.com/science/2023/mar/14/caffeine-may-reduce-body-fat-and-risk-of-type-2-diabetes-study-suggests 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7353179/

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