From the Benefits of Coffee to a Coffee Addiction Self-Test
[Asia Economy Reporter Jin-kyung Lee] A cup in the morning, a cup after lunch, a cup after work?coffee has become an indispensable beverage in our daily lives. We reach for coffee whenever we feel sleepy or thirsty, sometimes out of habit. Is it really okay to drink it as often as water? Let's take a closer look at how coffee affects our body and how to drink it in a healthier way.
● Is drinking coffee good for your health?
▶ Polyphenols that protect cells and prevent liver cancer
The polyphenols in coffee beans are said to have various effects on our health. Polyphenols help remove reactive oxygen species that cause cell damage and aging. They are also effective in preventing liver cancer and inhibit fat absorption in the body, activating fat metabolism and aiding in weight loss.
▶ Helps improve and preserve short-term memory
According to various studies on coffee, it helps improve memory and cognitive function in the short term. Drinking 2 to 3 cups of coffee a day reduces the deposition of beta-amyloid, a substance that causes Alzheimer's, and lowers the incidence of dementia and Parkinson's disease. However, keeping this in mind, excessive long-term consumption can lead to caffeine side effects, so it is better to enjoy coffee occasionally rather than habitually.
▶ Reduces the risk of metabolic syndrome
Metabolic syndrome refers to the occurrence of several metabolic diseases such as high blood sugar, obesity, and high blood pressure, which are adult diseases. According to clinical data from the Korea National Health and Nutrition Examination Survey by the Ministry of Health and Welfare, people who drink 3 cups of coffee a day have about a 25% lower chance of developing metabolic syndrome compared to those who drink only one cup. On the other hand, consuming 4 to 5 or more cups of coffee can interfere with metabolism due to stress hormones, so caution is needed to avoid excessive intake.
● Does drinking a lot of coffee have negative health effects?
▶ Disrupts sleep causing insomnia and nervousness
Consistently consuming more than 3 cups a day increases the risk of sleep disorders such as insomnia and nervousness. Many people drink coffee whenever they feel sleepy because caffeine makes them feel energized and awake. However, caffeine does not relieve accumulated fatigue in the body but temporarily stimulates the brain and body. Caffeine increases heart rate, creating an excited state, and inhibits the action of brain adenosine receptors that induce sleep, which can cause insomnia.
▶ Increases the risk of osteoporosis in women
People who consume 2 to 3 or more cups of coffee daily may experience caffeine interfering with calcium absorption and promoting calcium excretion through urine, which can burden bone health. Long-term excessive coffee consumption may increase the risk of fractures due to osteoporosis in old age because of accumulated negative effects. Especially for menopausal women, who have a higher risk of fractures from osteoporosis than men, it is advisable to consume an appropriate amount considering this.
▶ Adverse effects on cardiovascular and cerebrovascular health
Excessive daily coffee consumption can reduce cerebral blood flow and increase blood pressure, raising the risk of stroke, cardiac arrhythmia, and other heart diseases. Particularly, drinking 4 or more cups daily can have many negative effects on cardiovascular health, so it is important to adhere to the recommended amount for health.
● Are there specific ways to drink coffee healthily?
▶ Up to 3 cups a day
The Korea Food and Drug Administration recommends a daily caffeine intake of 400mg. Since one cup of coffee contains about 40 to 150mg of caffeine, drinking 2 to 3 cups a day is appropriate. Because caffeine can also be consumed through other beverages, it is advisable to adjust intake accordingly depending on the situation.
▶ If you want coffee with lower caffeine, choose espresso
Caffeine content increases the longer and wider the coffee grounds are exposed to water. Cold brew, which extracts coffee over a long time using cold water, has the highest caffeine content. Therefore, among commercially available coffee types, caffeine content decreases in the order of cold brew, hand drip, Americano, and espresso.
▶ Choose coffee with sour taste rather than bitter taste
Sometimes coffee tastes bitter due to strong roasting of the beans. While many people prefer bitter coffee over sour coffee, if you are concerned about carcinogens being produced during the roasting process, it is better to drink coffee rich in sourness. Checking the roasting intensity before choosing your coffee is also helpful.
▶ Do not smoke while drinking coffee
Smoking prolongs the time caffeine and nicotine stay in the body, which can strain the stomach and lungs, so caution is needed. For health reasons, it is best not to combine the two.
▶ Add milk if drinking coffee instead of breakfast
Drinking coffee on an empty stomach stimulates gastric acid secretion, which can cause stomach discomfort. Therefore, adding milk to coffee helps neutralize this and prevents excessive gastric acid secretion.
▶ Avoid coffee when taking supplements like calcium or iron
Caffeine interferes with the absorption of calcium and iron and increases calcium excretion in urine, which can reduce bone density. It is also advisable not to consume coffee together when taking cold medicine or drinking orange juice.
▶ Enjoy coffee made from fresh beans
It is better to drink coffee made from fresh beans rather than coffee roasted a long time ago. Enjoying black coffee without adding creamer, sugar, or condensed milk is healthier. Adding various ingredients to coffee increases calorie intake, which can cause obesity and various adult diseases, so caution is needed.
● Am I addicted to coffee?
More people are prioritizing coffee over meals and relying on the temporary stimulating effects of coffee. How dependent are we on caffeine as habitual coffee drinkers? If you feel empty or unsettled when you don't drink coffee, similar to smoking or drinking habits, you may be addicted to coffee. Long-term excessive consumption can lead to tolerance and withdrawal symptoms when not drinking coffee. Use self-diagnosis to check if you are addicted to coffee, and if your dependence is high, try to distance yourself from coffee for a while.
▶ Caffeine Addiction Self-Diagnosis Test
(If you drink 3 or more cups of coffee a day, check how many of the following symptoms apply.)
□ Heart races
□ Speak without thinking
□ Difficulty falling asleep and poor sleep quality
□ Frequent urination
□ Headache
□ Easily irritated
□ Nervous and sensitive
□ Flushing
□ Depressed and lethargic attitude
□ Drowsy and sleepy
□ Restless and unable to stay still
□ Lose composure and feel anxious
□ Indigestion and diarrhea symptoms
□ Severe mood swings from good to bad
□ Muscle tremors and cramps
▷ 4 to 12 symptoms: Suspected caffeine addiction stage; reducing caffeine is necessary.
▷ 13 or more symptoms: Caffeine addiction; it is advisable to refrain from coffee and caffeinated drinks for a while.
If you have a high caffeine dependence according to the above self-diagnosis, is it safe to quit coffee immediately? Due to accumulated addiction and tolerance, certain symptoms may appear when you stop drinking coffee. If you are determined to distance yourself from coffee, check the withdrawal symptoms in advance and take care of your health.
● Symptoms that appear when a caffeine-addicted person stops drinking coffee
▶ Decreased concentration
Caffeine in coffee stimulates the central nervous system, temporarily reducing fatigue and enhancing concentration. When you don't drink your usual coffee, you may feel mentally foggy, have reduced concentration, and feel drowsy or dazed.
▶ Nausea
When you suddenly stop coffee after consuming a lot of caffeine, headaches may worsen and symptoms like stomach upset or nausea may occur.
▶ Muscle pain
Caffeine in coffee can cause muscle stiffness. Therefore, when you stop drinking coffee, the previously stiff muscles relax, causing muscle pain.
▶ Headache
Caffeine stimulates the sympathetic nervous system and constricts blood vessels. When you stop coffee, the blood vessels in the brain that were constricted by caffeine suddenly dilate, pressing nerves against the skull, which can cause severe headaches within half a day to a day.
▶ Fatigue
Coffee helps generate energy, so if you habitually drink a lot and suddenly stop, your available energy decreases significantly, making you easily feel fatigued.
● Is it okay to drink a lot of decaffeinated coffee?
No. Drinking a lot of decaffeinated coffee out of fear of caffeine addiction is not a healthy alternative. Most decaffeinated coffee still contains caffeine, so if you drink 5 or more cups of decaf coffee, you may experience effects similar to regular caffeinated coffee. Therefore, do not consume decaf coffee carelessly thinking it is completely caffeine-free.
● What are some beverages to wake up instead of coffee?
▶ Peppermint tea
Peppermint is an herb with a refreshing menthol scent that helps maintain alertness and overcome drowsiness. Drinking peppermint tea after meals instead of coffee can help you wake up more refreshingly. Additionally, peppermint helps relieve irritable bowel syndrome, making it suitable for people with sensitive stomachs.
▶ Tea or ade containing orange, lemon, or grapefruit
When fatigue accumulates and drowsiness hits, it is good to drink beverages rich in vitamin C such as orange, tangerine, or lemon, which help recover from fatigue. Especially, orange is rich in natural sugars that deliver energy to the brain, effectively chasing away drowsiness and helping relieve stress and depression, so it is recommended as a coffee substitute.
▶ Banana juice
Vitamin B6 in bananas breaks down glucose, the energy needed for brain activity, helping the sleepy brain to be active. Bananas also regulate blood sugar levels and improve digestion, making banana juice a good choice instead of sweet coffee before afternoon work after lunch.
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