Experts usually recommend a maximum intake of about 200 to 400 mg coffee a day. Our consumption, however, is often based on several factors, including age, health conditions, lifestyle, and well, caffeine addiction! For all those who have often thought of cutting down on those bottomless cups of coffee, and those who have considered giving up caffeine altogether, here are some changes your body is likely to go through when you go caffeine-free, that you may want to take a look at before pulling the coffee-plug.
1. Weight Fluctuation
Which essentially means that you could either gain or lose weight as a result of giving up your regular java intake. A research done at the Duke University showed that “daily consumption of caffeine in coffee, tea, or soft drinks increased participants’ daily sugar levels by nearly 10 percent”, which led to a boost in their risk of getting cardiovascular disease and obesity.
However, caffeine is also considered one of the few natural substances that aid metabolism and fat burning. According to a study in PubMed, National Library of Medicine, caffeine increased the resting metabolic rate of both “lean and postobese human volunteers by 3-4%” and also increased the energy expenditure 8-11% , indicating that caffeine “at commonly consumed doses can have a significant influence on energy balance and may promote thermogenesis in the treatment of obesity."
2. Reduces Anxiety
Yep, too much caffeine can be the reason you’re feeling a bit more anxious lately. The second wind or the surge of energy that it brings along is said to fuel fight-or-flight hormone, (which preps our body for intense physical exertion), and can, in turn, lead to an increase in anxiety, nervousness, palpitations, and panic attacks. According to a study by Korean Journal of Family Medicine, published in the U.S. National Institutes of Health's National Library of Medicine, “caffeine intake was positively associated with the severity of depression and insomnia”. While is it considered a no-no for people prone to anxiety, its role in depression is often debated upon.
3. Adversely Affects Physical Performance
This is again thanks to the fight-or-flight hormones that caffeine stimulates. According to a study in the “caffeine reduces ratings of perceived exertion during exercise”, and this can lead to a subsequent, “ergogenic” or enhancing effect on one’s physical performance. Another report by PubMed, National Library of Medicine, also confirms the ergogenic effects of caffeine on endurance/exercise testing. And you wondered how a mug of coffee before a gym-session came in so handy?!
4. Type 2 Diabetes Could Go Unreined.
Caffeine can also assist in the fight against Type 2 Diabetes, helping lower the risk significantly! According to a study by researchers at Harvard School of Public Health, coffee consumption lowered women’s risk of type 2 diabetes by 8%, and men’s risk by 4% in case of regular coffee and 7% for decaf. In another study by Harvard Medical School, “people who raised their coffee intake by more than one cup per day over a four-year period had an 11% lower risk for type 2 diabetes in the next four years, compared with those who made no changes in consumption”. Interestingly, people who reduced their coffee intake by one cup per day increased their risk of developing diabetes by 17%.
5. Improves Sleep
Your caffeine consumption can affect your sleep, for the worse—causing restless sleep at night and even drowsiness during the day. According to a study published in ScienceDirect, “regular daily dietary caffeine intake is associated with disturbed sleep and . So the next time you catch yourself tossing and turning in bed, blame it on all the coffee-chugging you’ve been causally up to!
6. Betters Dental Health
Basically, you end up with healthier, whiter teeth! It is has been well established by many a report, including Acidic Beverages Increase The Risk of In Vitro Tooth Erosion in published in the U.S. National Institutes of Health's National Library of Medicine, that acidic drinks can cause dental damage. Not only does it stain your set and discolour the tooth enamel, acidity in various caffeine-containing drinks can also lead to wear and decay.
7.Hormonal Benefits For Women
Caffeinated beverages like coffee, tea, soda, and more, can affect women’s estrogen levels. According to a study in The American Journal of Clinical Nutrition, having 200 milligrams [about two cups] or more of caffeine per day elevated estrogen levels in Asian and black women, while white women had slightly lower estrogen levels. Intake of caffeinated soda and green tea was associated with increased estradiol concentrations among all races. While caffeine is directly not a cause of concern here, altered estrogen levels can be alarming for women with health conditions such as endometriosis and more.
8. Reduces Headaches
You know how some of us just cannot function without a cup of coffee first in the morning or we end up with a massive headache?! Well, what if we told you that what you think is the panacea for that throbbing headache could be the giver of it? Yes, it is one of the causes of caffeine withdrawal. According to Neurology.org, caffeine is actually a risk factor for chronic daily headaches. “Dietary and medicinal caffeine consumption appears to be a modest risk factor for chronic daily headache onset, regardless of headache type”. So weaning off caffeine can actually reduce these headaches.
9. Helps You Age More Gracefully
Caffeine is found to interfere with collagen formation in human skin, which could, among other things, cause more wrinkles! According to a study published in the U.S. National Institutes of Health's National Library of Medicine, caffeine inhibited collagen biosynthesis, and also had an inhibitory effect on DNA biosynthesis. So reduced caffeine in the body could actually mean smoother, healthier skin!
10. Antoixidants In Your Body May Take A Hit
Coffee is very high in antioxidants, and some people, based on their diets, it is a higher source of them in the body than even fruits and vegetables. In fact, many of the health benefits that coffee is credited with, including helping fight diseases that are partly caused by oxidative stress, such as cancer, is mainly due its antioxidant properties. According to Intakes of Antioxidants In Coffee, Wine, And Vegetables Are Correlated With Plasma Carotenoids In Humans, a study published in the U.S. National Institutes of Health's National Library of Medicine, using data from a nationwide survey of 2672 Norwegian adults, “the single greatest contributor to the total antioxidant intake was coffee”. So, reduced coffee can also mean reduced antioxidants.