By following certain recommendations, one can derive only positive effects from coffee.
The long debates about the benefits and harms of coffee continue among scientists, but many people are not ready to give up this beverage. However, by following certain rules, one can derive exclusively beneficial effects from coffee.
RBK-Ukraine discusses when and how to drink coffee properly to maximize its benefits, citing nutritionist Anastasia Goloborodko's publication.
What You Need to Know About Coffee
“Caffeine has neuroprotective and hepatoprotective effects (on the brain and liver) if its consumption does not exceed the norm. It improves concentration and memory ability,” notes the nutritionist.
Caffeine blocks adenosine and activates our system, giving it more energy. Coffee does not increase energy levels but alters the timing of adenosine release, which then makes us feel tired.
“Caffeine is a plant alkaloid (bitterness). It is not just a stimulant but a booster that affects behavior. It stimulates the release of dopamine in the area of the brain responsible for clarity of thought. It increases acetylcholine levels, improving the ability to think and adapt to mental and physical changes. It acts as an antagonist to adenosine, which causes drowsiness in the first half of the day,” adds Goloborodko.
When and How to Drink Coffee Properly
The nutritionist recommends adhering to several rules when consuming coffee to maximize benefits and avoid negative effects on sleep.
Coffee Consumption Rules:
* avoid caffeine in the first 90-120 minutes after waking up
* take breaks, sometimes for 2-5 days without coffee
* the optimal dose is 1-3 mg/kg of body weight, which will provide all the benefits of coffee without nervousness. If your weight is 80 kg, your dose will be 160-200 mg. This is approximately 1.5 cups of filtered coffee or 1-2 espressos
* do not drink coffee less than 8-10 hours before sleep, this is the time needed for caffeine metabolism
“If coffee makes you too excited, compensate with an equal amount of water or better an electrolyte drink. Also, avoid drinking coffee on an empty stomach — it will bring not only benefits but also all the downsides of fatigue,” concludes Goloborodko.
Source: 1001sovet
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