Here are four secrets you need to know to enjoy the benefits of caffeine without the negative effects.
There is no better way to start your Sunday than to enjoy a cup of coffee during breakfast. And if for someone this can be a form of self-care, then for others it is necessary not only to get up in the morning, but also to maintain their energy during the day.
How much caffeine can we consume per day
For the average adult, it is important not to exceed 300 mg of caffeine per day, while 100 mg is equivalent to one shot of espresso, tea 50 to 70 mg and a cup of cappuccino about 200 mg.
According to experts, if a person consumes more than 300 mg of caffeine per day, this can provoke negative effects on the body, such as increased stress, increased cortisol levels, and possibly increased blood pressure.
However, if you follow the restrictions, coffee can provide many health benefits. For example, the drink is famous for its antioxidant effect, and, according to experts, reduces inflammation and improves mood.
There are four golden rules to remember:
- Stay within the limits of the norm established by doctors, as well as “listen to your body.” Don’t overdo caffeinated drinks.
Caffeine affects us in different ways, and each body reacts differently to the amount ingested. In general, experts recommend staying within the established limits and listening to your body, as you may need less caffeine, and a large dose can even become dangerous. Some of the signs that you can’t consume too much caffeineare anxiety, sweating, heart palpitations, tremors.
- Violates the hormonal background. Coffee, according to experts, can disrupt hormone levels in the body if you go over 300mg a day. The number one hormone that affects cortisol levels can be elevated. High levels of cortisol, a hormone released when you go into fight-or-flight mode, can in turn cause inflammation and fatigue, as well as affect fertility.
- Caffeine stays in the body for 24 hours and affects sleep. Therefore, experts recommend that you stop taking a coffee drink after three in the afternoon. Drinking coffee in the morning can be good for brain function, mood and energy levels. However, if you reduce your intake 6-8 hours before bed, it will not affect your rest.
- For every cup of coffee, one cup of water. Coffee, as you may have heard, is a diuretic. This means that it encourages you to go to the toilet more often, which increases the chance of dehydration. Experts recommend drinking a cup of water with every cup of coffee, as this will help replenish fluids.