Coffee has many health benefits if you know how to drink it properly - Illustration photo
Experts give four notes when drinking coffee.
1. Drink coffee in the morning 1 hour after waking up
According to Dr. Michael Breus, a leading American sleep expert and psychologist, it is best to wait 90 minutes after waking up for your morning coffee, as this helps to better balance endocrine hormones.
Abigail Hueber, a nutritionist in Boston (USA), analyzed that within the first hour after waking up, cortisol levels tend to increase and then decrease, also known as the cortisol awakening response. This increase and decrease in cortisol is a manifestation of a healthy nervous system and has a positive effect on the body's immune system. Therefore, delaying drinking coffee for the first 90 minutes helps promote the most balanced cortisol awakening response and supports energy levels throughout the day.
2. Stop drinking coffee 8 hours before going to bed
The caffeine in coffee competitively inhibits the neurotransmitter adenosine, which promotes sleep. Normally, adenosine builds up in the body throughout the day, signaling that it’s time to sleep. However, caffeine can disrupt this process.
According to 2024 scientific studies, 99% of caffeine is absorbed within 45 minutes of consumption. But the time it takes for caffeine to stay in the body is quite long, ranging from 1.5 to 9.5 hours.
Therefore, experts recommend stopping caffeine at least 8 hours before bedtime. Although the time may vary from person to person, in general, you should stop drinking by 2:00 p.m. at the latest.
3. The amount of coffee each person can drink is different.
The effects of caffeine on each person are different, depending on gender, age, weight, vital signs and sensitivity to stimulants. Therefore, scientists confirm that it is difficult to determine the maximum dose and limit of caffeine that each person is allowed to use each day.
A research team analyzed data from a two-decade survey, from 1979 to 1998, on coffee consumption of more than 45,000 people aged 20 to 87 published in Mayo Clinic Proceedings and found that people who drank 28 cups of coffee per week (4 cups per day) had higher vital signs than those who drank less than this amount.
According to the World Health Organization (WHO) and the US Food and Drug Administration (FDA), and many other research centers, the average dose of caffeine for adults is 5mg/kg body weight/day; equivalent to 3-4 cups of 300ml coffee for a person weighing 60-70kg. The FDA also recommends that people with high blood pressure, cardiovascular disease and pregnant women should minimize caffeine consumption.
4. Limit adding sugar and condensed milk to coffee
Dr. Breus advises against adding too much white sugar or condensed milk to your coffee, especially if you want to sleep well. Several serious scientific studies have shown that increased sugar intake can negatively impact sleep.
Furthermore, consuming too much sugar and milk is not good for overall health, especially for the elderly.
Why do we crave coffee?Source: https://tuoitre.vn/bon-luu-y-khi-uong-ca-phe-tot-cho-suc-khoe-20240625173648009.htm
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