Six coffee mistakes that can turn a healthy habit into discomfort
For many people, a cup of coffee after waking up or during a break at work is the easiest way to shake off tiredness. The caffeine in coffee keeps the brain alert for a while, which can sharpen concentration and make fatigue feel lighter.
According to information from the Harvard T.H. Chan School of Public Health in the United States, drinking coffee in moderation can be part of a healthy diet. But specialists say that simply drinking coffee is not enough — the amount and the method both matter. Drunk the wrong way, coffee can cause discomfort instead of benefit.
The first mistake is taking in too much caffeine. Excess caffeine can lead to sleep problems, restlessness, palpitations and increased anxiety. According to the US Food and Drug Administration, up to 400 milligrams of caffeine a day is generally not associated with harmful effects for most healthy adults.
That limit, however, does not apply in the same way to everyone. The amount of caffeine varies with the type of coffee and the size of the cup, so it cannot be said that a fixed number of cups a day is safe for all, the advice notes.
The second mistake is drinking coffee late in the day. Caffeine's effect stays in the body for a long time, which can shorten sleep and worsen its quality. People who already have sleep problems can avoid coffee after the afternoon, and if needed, caffeine intake should stop at least six hours before bedtime.
The third mistake is adding too much sugar. Many people sweeten coffee heavily to cut its bitter taste, but regularly taking extra sugar can raise the risk of weight gain, tooth decay and trouble controlling blood sugar. Plain coffee is a better choice than coffee loaded with sweet syrups, whipped cream or extra sweetness.
The fourth point concerns drinking coffee on an empty stomach. It is not harmful for everyone, but in some people it can cause heartburn, acid reflux, stomach discomfort or nausea. Anyone who experiences such problems on an empty stomach is advised to drink coffee after food.
The fifth mistake is trying to meet the body's water needs with coffee alone. Coffee contains water, but the body's fluid needs should not depend on coffee only. Moderate coffee does not usually dehydrate the body, though excess caffeine can increase urination.
The sixth point is ignoring the body's own signals. Some people develop palpitations, restlessness or sleep problems after even a little coffee. During pregnancy, caffeine intake must be kept limited, and people taking certain medicines or living with specific health conditions also need to be careful about coffee.
The overall advice is simple: drink coffee in moderation, use less sugar, and do not drink it close to bedtime. Building the habit around one's own physical condition and tolerance for caffeine is the safest path.
The advice was given by nutritionist Lina Akter of Raiyan Health Care Hospital and Research Centre in Dinajpur.
