6 Reasons To Keep Drinking Coffee in the Morning
There’s a pretty good chance that you drank coffee today. In fact, you may be drinking it as you read this article. I know I am.
Well, there’s good news!
There are many health benefits of drinking coffee. As someone who writes in the health and wellness industry - and as someone who ADORES my morning coffee - the health benefits of coffee peaked my interest.
Coffee contains specific compounds that have a positive effect on health. This separates itself from other caffeine-containing drinks like soft drinks and energy drinks. Up to 400mg a day of caffeine (about 4 cups of coffee) is safe and will help your body with many of its necessary functions.¹ As a healthcare provider, I'm all about giving you up-to-date information on healthy choices you can make for your body.
So here are six reasons to keep that iced coffee a part of your morning routine.
1. Drink Coffee First Thing in the Morning For A Better Workout
If you like to run, take an exercise class, or lift weights, drinking coffee beforehand may help you have a better workout. Research has found that when consumed 60 minutes before exercise, the caffeine in two cups of coffee increases muscle endurance and strength while also increasing aerobic endurance.² Aerobic endurance is especially important if you like to run for your exercise.
Since coffee improves multiple aspects of exercise performance, drinking coffee will help you have more “umph” during your workout while also getting more out of it.
2. Maintaining a Healthy Weight is Easier If You Drink Coffee
Obesity affects roughly 650 million people around the world.³ Obesity can lead to diseases such as fatty liver disease, heart disease, and type 2 diabetes. There are many ways to decrease the risk of developing these diseases, and drinking caffeine, specifically coffee, is one of them.
When compared with other caffeine-containing beverages, coffee contains a compound called chlorogenic acid, which has a positive effect on metabolism. Studies have shown that coffee may reduce fat storage in the body by:³
1. Decreasing the growth of fat cells
2. Decreasing how many fat cells are made
3. Influencing the good bacteria in your gastrointestinal tract which can affect body weight
4. Increasing metabolism
The optimal amount of caffeine and chlorogenic acid consumed daily for weight loss is 400mg of caffeine and/or 510mg of chlorogenic acid.³ This is equal to about three to five cups of coffee per day. So, pour another cup of joe.
3. Coffee for Headache Relief and Prevention
Whether it’s a tension headache or migraine headache, there's a good chance you've experienced a headache in your life. Multiple studies have confirmed that caffeine consumption can aid with both the prevention and treatment of headaches.⁴ This is due to the effect caffeine has on blood vessels in the brain.
A study even found that it has similar pain relieving qualities as Tylenol.⁴
Next time you have a headache, try a cup of coffee before you reach for that bottle of Tylenol.
4. Caffeine Can Help With Pain Relief
As mentioned above, it's been shown that caffeine has similar pain relieving qualities as Tylenol. The same research found that when taken with a medication such as Tylenol or ibuprofen, caffeine increased pain relief by 40% when compared to taking the Tylenol or ibuprofen alone.⁴
That is why over the counter pain medications that contain caffeine may seem to be more effective than Tylenol or ibuprofen alone.
5. Coffee Improves Fatty Liver Disease
Unlike cirrhosis of the liver, fatty liver disease is reversible with dietary and lifestyle changes. If you've been told you suffer from fatty liver disease and you want to improve your liver health, coffee may be able to help.
Chlorogenic acid, that unique compound found in coffee, also has anti-inflammatory effects on the body.⁴ Studies dating back to 1986 have proven that regular coffee consumption has been linked to a decrease in liver enzyme levels.⁵
Elevated liver enzymes indicate inflammation of the liver, which is most commonly due to liver disease. Liver enzymes show up on your blood work as AST and ALT.
Next time you have routine blood work done, ask your healthcare provider about those values on your lab work to get a better picture of your liver health.
6. Drink Coffee To Decrease Your Risk of Heart Disease
When consumed regularly, coffee has been associated with a lower risk of dying from heart disease.⁶ This includes many cardiovascular diseases including coronary artery disease, congestive heart failure, and stroke. When balanced with a healthy diet and exercise, coffee can help improve the overall health of your heart and blood vessels (cardiovascular system).
Contrary to popular belief, coffee hasn't been shown to increase the risk of abnormal cardiac rhythms or high blood pressure.⁶
When Shouldn't You Drink Coffee?
While there are many health benefits to drinking coffee, there are some instances where it's recommended to avoid coffee due to the caffeine it naturally has.
If You're Pregnant
Coffee, or any caffeine, shouldn't be consumed during pregnancy. Drinking coffee during pregnancy has been linked to an increased risk of miscarriage most commonly before 20 weeks gestation.⁷
There are many decaffeinated beverage choices on the market, but many still contain small amounts of caffeine. Check with your healthcare provider before consuming these to keep you and your baby safe.
If You Take Certain Medications
Taking certain prescriptions or over-the-counter medications can interact with caffeine. Make sure you review your medication list thoroughly with your healthcare provider to make sure caffeine consumption is safe for you!
Pour Another Cup!
After checking with your healthcare provider…
Enjoy that latte, iced coffee, or french press. Your body will thank you.
And who knows? Maybe one day, instead of the apple, we'll be saying "a cup of coffee a day keeps the doctor away."
Check out more of my blog, Medicine Made Simple, to get up-to-date, fact based information about health and wellness.
Stay informed, stay healthy.
This information is strictly educational. Please speak with your healthcare provider to discuss a health plan that is best for you.
References:
1. Nieber K. The Impact of Coffee on Health. Planta Med. 2017 Nov;83(16):1256–1263. doi: 10.1055/s-0043–115007. Epub 2017 Jul 4. PMID: 28675917.
2. Grgic J, Grgic I, Pickering C, et al. Wake up and smell the coffee: caffeine supplementation and exercise performance — an umbrella review of 21 published meta-analyses. British Journal of Sports Medicine 2020;54:681–688.
3. Sirotkin AV, Kolesárová A. The anti-obesity and health-promoting effects of tea and coffee. Physiol Res. 2021 Apr 30;70(2):161–168. doi: 10.33549/physiolres.934674. PMID: 33992045; PMCID: PMC8820582.
4. Nowaczewska M, Wiciński M, Kaźmierczak W. The Ambiguous Role of Caffeine in Migraine Headache: From Trigger to Treatment. Nutrients. 2020 Jul 28;12(8):2259. doi: 10.3390/nu12082259. PMID: 32731623; PMCID: PMC7468766.
5. Wadhawan M, Anand AC. Coffee and Liver Disease. J Clin Exp Hepatol. 2016 Mar;6(1):40–6. doi: 10.1016/j.jceh.2016.02.003. Epub 2016 Feb 27. PMID: 27194895; PMCID: PMC4862107. 6. O’Keefe JH, DiNicolantonio JJ, Lavie CJ. Coffee for Cardioprotection and Longevity. Prog Cardiovasc Dis. 2018 May-Jun;61(1):38–42. doi: 10.1016/j.pcad.2018.02.002. Epub 2018 Feb 21. PMID: 29474816.7.
7. Gaskins AJ, Rich-Edwards JW, Williams PL, Toth TL, Missmer SA, Chavarro JE. Pre-pregnancy caffeine and caffeinated beverage intake and risk of spontaneous abortion. Eur J Nutr. 2018 Feb;57(1):107–117. doi: 10.1007/s00394–016–1301–2. Epub 2016 Aug 29. PMID: 27573467; PMCID: PMC5332346.
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