Do you drink your coffee first thing in the morning? You may want to think again.”Caffeine causes sugar to release into the bloodstream, creating a spike in insulin and a resulting drop in blood sugar,” says health coach and nutritionist Kristie Santana. “This will cause your body to require even more sugar, which will lead to food cravings.” Additionally, studies have found that drinking coffee first thing in the morning interferes with our bodies’ production of cortisol, which can increase your tolerance to caffeine and make you more reliant on the drink.
One easy way to keep your heart strong? Drink coffee—just don’t overdo it. A 2012 study published in the journal Circulation: Heart Failure found drinking one or two cups each day could protect against heart failure, decreasing the risk by 11 percent. Drinking more than five cups, on the other hand, could actually do the opposite, potentially causing your body harm.
Let's take a quick jog down memory lane about how the research behind the benefits of coffee has changed over the years: In 1991, the World Health Organization classified the beverage as a “possible carcinogen.” Then, in 2016, the organization found that there was “no conclusive evidence for a carcinogenic effect of drinking coffee.” And in between, most of the news about coffee was largely positive: That, instead of being harmful to your health, regular coffee consumption (in moderation, of course), is actually good for you.
So, you’re running late for work and you manage to guzzle down a cuppa before heading into your first a.m. meeting. Fast forward to mid-day and your stomach is growling and you realize that—whoops!—you completely forgot to eat breakfast and now it’s past lunchtime. Though drinking coffee is healthy, Adina Pearson, RD, says that because coffee can suppress your appetite and is a stimulant, some people use it as a meal replacement. “Coffee’s stimulant properties may mask the fact you’re undereating, but it’s only temporary. Good self-care means eating enough—not just being buzzed. You can’t run on caffeine you need food—carbs, protein, fat, vitamins and minerals, and fiber—for overall health.” Here are 7 signs you’re drinking too much caffeine.
While many of us start the day with a big cup of coffee, you actually may be lowering your energy levels by doing this. How is this possible? Well, quite simply, your body releases insulin in response to the caffeine found within coffee. This, in turn, causes a major drop in blood sugar, which leaves you feeling depleted and tired. Not a great way to start your day. Munch on a small snack during your morning cup, or even eat right before you drink. Your body will thank you for it.
One of the benefits of coffee beans is that they contain an antioxidant called chlorogenic acid (CGA) in addition to other antioxidants. Raw beans contain roughly 9 percent CGA by weight, which can help with weight loss and is a neuroprotectant. Coffee beans also help reduce inflammation, which is associated with a number of health concerns. In addition, the caffeine in coffee beans provides benefits such as reducing headaches. Understanding these health benefits can help coffee-drinkers appreciate more than just the taste of their next cup of java.
Do you remember the first time you had a cup of coffee? More likely than not, you were in college and cramming for a final and your roommate suggested brewing up a batch. It might have been love at first sip, or you could have stomached your way through it, hoping it’d help you ace your test. Either way, now that you’re older (and hopefully, wiser), Pearson says to make sure you actually like coffee or if you’re using it as a band-aid to your poor sleep habits. “Coffee is a pick-me-up, but working toward a normal sleep pattern will make life much better than caffeine. If you’re using coffee to survive on inadequate sleep, your body and mind are still tired and you’ll still not be at your best physically and mentally,” she explains. “Chronic inadequate sleep raises stress hormones and contributes to a lot of health problems.”
While you’ve probably experienced a headache as a caffeine withdrawal (which are the worst, by the way), coffee can also help relieve them. According to the National Headache Foundation, caffeine contains properties that narrow the blood vessels and restrict blood flow, which in turn helps relieve the throbbing pain you’re experiencing in your noggin. In fact, when you add an actual pain reliever into the mix, you can increase the pain relieving effect by 40 percent.

5-HIA, an organic acid and component of the neurotransmitter serotonin (the happy chemical) seen in the urine tends to be elevated in coffee drinkers, which means they may be at risk for lower levels of serotonin synthesis in the brain. Serotonin is necessary for normal sleep, bowel function, mood, and energy levels. It is a vicious cycle, as caffeine can disrupt sleep and promote anxiety and depression. We all know someone who tends to be tired, wired and over-caffeinated!

Here's what you should know: Collagen is the protein-rich connective material between tissue and bones (so, yup, veg-heads, you’ll have to sit this one out). It comes in a powder form, so you can stir it into pretty much anything to get a major protein boost that will help you kick-start your day. There’s also some preliminary evidence it can help keep your skin hydrated, improve alcohol-induced liver damage, and support joint health. Look for a brand that doesn't change the flavor, like Further Food Collagen Peptides, so you aren't scrunching up your nose at every sip.
If your focus is weight loss, green coffee extract could be an effective aid. Following a 22-week study of 16 overweight adults, researchers discovered participants given green coffee bean extract had undergone significant weight loss with 37.5% of them transitioning from being at a pre-obesity weight to a normal weight range. If you’re battling the bulge, consider complementing your workouts by looking at the green bean capsule aisle of your local health nutrition store.
Studies have shown that there is an ingredient in coffee that protects against a liver disease called cirrhosis. If you have never heard of cirrhosis before, it a condition where your liver tissue is damaged and replaced with scar tissue. It can develop several ways like from infections, obesity, and other conditions, but especially from drinking too much alcohol. Drinking coffee on a regular basis has been shown to be a natural detox to help protect against the onset of cirrhosis, especially alcoholic cirrhosis. (8)
Don’t feel bad about those days you drink a little too much coffee: A 2016 study published in the Journal of Neurology, Neurosurgery, and Psychiatry found drinking a high consumption—we’re talking more than four a day—can help reduce your risk of multiple sclerosis, a disease that causes the immune system to attack the protective covering of the nerves in the brain, spine, and eyes. And not just a little—by 31 percent.
The only negative health effects the review found were among women, who were at slightly higher risk of developing fractures if they drank more coffee, and pregnant women. Pregnant women who drank more coffee tended to have higher rates of miscarriage, more premature births and more babies born with low birthweight than women who drank less coffee, the study found.
Listen up, boys: According to a 2011 study led by Harvard School of Public Health researchers and published in the Journal of the National Cancer Institute, regularly drinking coffee could lower your risk of developing prostate cancer because of its compounds do everything from reducing inflammation to regulating insulin. And get this: decaffeinated counts, too! And to learn more about prostate cancer, here one man reveals what it’s like to have. 
A good chunk of health and nutrition experts from around the world subscribe to the idea that there is an association between taking coffee and a decreased risk of diabetes. And this mostly because it has been recently proven that the danger of suffering from diabetes drops by 7 % for every cup of coffee downed. Also, epidemiological studies indicated that heavy coffee users have a 50% reduced risk of suffering from diabetes compared to light drinkers or even non-drinkers.
This trick may seem obvious, but you would be shocked to learn just how many popular versions of coffee are loaded with artificial sweeteners and refined sugar. For example, a chai tea latte (found at a popular coffee store that shall not be named) has 15 more grams of sugar than a Snickers bar does! Even less obvious versions of sweetened coffee may be packed with artificial sweeteners or extra sugar. A salted caramel mocha (again, found at an unnamed coffee chain) hits your bloodstream with a whopping 56 grams (!) of sugar.
If you’re looking to add an extra health kick to your coffee but still want it to look like, well, coffee, try sprinkling in some ashwagandha powder. You may want to combine this with some cinnamon and coconut oil since it can have a pretty strong flavor, but some people are swearing by this adaptogen trend. While it’s used heavily in Ayurvedic medicine, mainstream health connoisseurs are starting to use it more and are noticing that it may help reduce stress and possibly even increase physical stamina.
If you like your coffee on the sweeter side, swap out those artificial vanilla and hazelnut creamers and syrups for a naturally tropical taste by adding a tablespoon of coconut oil. And while coconut oil might not be the “cure-all” it’s made out to be, adding it to your coffee may have a few health benefits, from contributing to weight loss to possibly preventing Alzheimer’s disease. While these health claims are still under investigation, we think it's worth adding it to your coffee for the flavor alone. The creaminess is crazy.
Alzheimer’s Disease (AD) is a type of disease that causes problems with your memory, thinking and behavior. Symptoms usually develop slowly and get worse over time, becoming severe enough to eventually interfere with daily tasks. If you’ve ever know somebody with AD or dementia, you know how devastating this condition can be, not just on the sufferer but to those around them as well.
The fat in coconut milk is mostly in the form of medium chain saturated fatty acids (MCFAs)—one in particular is called lauric acid, which your body converts into an antiviral and antibacterial compound that destroys a variety of disease-causing organisms. Aside from boosting your immunity, the MCFAs in coconut milk are rapidly metabolized in your body, which means they’re less likely to be stored as fat. You’ll also get a healthy dose of vitamins C, E and B, antioxidants, magnesium and iron—all of which work toward promoting healthy bones, teeth, brain, kidneys, and heart health. 

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We’re not talking about the inflammation caused by a killer workout, we mean the type of disease-causing inflammation that’s spurred and worsened by old age. Caffeine has an amazing influence on your immune system—so much in fact that nearly all the other health benefits below could be explained by its ability to fight and ward off disease (like type 2 diabetes and heart disease), according to research published in Nature Medicine. In short, caffeine blocks certain receptors on brain cells, which is how coffee has its stimulating “wake-up” effect. In impeding these receptors, caffeine also blocks pathways that product inflammatory molecules, the researchers found. So, as you age, don’t be wary of coffee. In this study, the older men and women who drank more caffeine had fewer inflammatory molecules; they also had lower blood pressure and more flexible arteries, more relatives who lived past age 90, and were healthier overall.

Although it was once believed that coffee was potentially a carcinogen, more recent studies have found that it may help lower the risk for a variety of cancers, not just skin cancer. The risk of both liver and prostate cancer may be reduced. For example, according to researchers, coffee drinkers were 40 to 50 percent less likely to develop liver cancer than individuals who did not. Other cancers that may be less likely when you drink coffee include oral, uterine, colon, and rectal cancer.
Believe it or not, vanilla has been a medicinal food used for centuries—not just a beloved ice cream flavor. It’s touted for being a brain superfood in its ability to boost mental performance, mood, and overall brain health. Vanilla is also used to calm stomach aches (due to hunger pangs and digestion), reduce joint pain, relieve stress, even cure male impotency.
It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.
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