Think Twice Before Your Next Sip : Here Are The Pitfalls Of Black Coffee Or Caffeine

Add as a preferred source on Google

Black coffee is often the first thing many of us reach for to kick start the day. The rich aroma of coffee has a way of making us feel ready to conquer the world. But what if that very thing you rely on to fuel your day is secretly causing more harm than good? Before you take a sip of your piping hot coffee, it's worth pausing and considering the hidden side effects of caffeine. Because sometimes, the things we love most have a dark side we don't always see coming.

So, let's look at the downsides of people's favourite hot beverage, coffee that contains caffeine!

Photo Credit: Unsplash

Affects Your Digestive System

Drinking black coffee has its perks, but overdoing it can stir up some trouble for your digestive system. Its acidic nature can irritate your stomach lining, leading to issues like acid reflux, heartburn, and even that uncomfortable burning sensation in your chest or throat especially if you drink it on an empty stomach.

Too much caffeine might also mess with your digestion, causing indigestion, diarrhoea, or even constipation due to its impact on your gut's rhythm. Studies published in the journal Nutrients have found that excessive coffee consumption can exacerbate these conditions.

Interestingly, coffee whether regular or decaf can act as a laxative by releasing gastrin, a hormone that gets your colon moving. Research shows decaffeinated coffee can trigger a similar response, as cited in multiple trusted sources. While coffee was once blamed for ulcers, a large study involving over 8,000 people debunked this myth, finding no link between coffee and stomach ulcers.

However, it might worsen GERD for some. Certain studies also suggest that caffeinated beverages, particularly coffee, aggravate GERD symptoms. So, if coffee leaves your stomach in a knot, drinking less or switching to tea might save the day.

Affects Your Sleep

Too much coffee might power you through the day, but it can wreck your sleep at night. Even drinking 400 mg of caffeine six hours before bed can keep you tossing and turning, as one study found. Caffeine blocks adenosine, the chemical that makes you sleepy, and disrupts your natural sleep cycle according to the Journal of Clinical Sleep Medicine. This makes it harder to fall asleep, stay asleep, or get that deep, refreshing rest you need.

For older adults, higher caffeine intake is linked to taking longer to fall asleep and less total sleep time. On the other hand, moderate amounts don't seem to affect "good sleepers" or even those with insomnia.

Caffeine stays in your system for 5 to 9 hours, depending on your body, which is why that late afternoon cup might still haunt you at night. And it's not just coffee; tea, soda, energy drinks, cocoa, and even some medications sneak caffeine into your diet. A single energy drink can pack up to 505 mg of caffeine.

So, if you're struggling with restless nights, it might be time to keep an eye on how much caffeine you're consuming and when.

Anxiety Issues

If coffee leaves you feeling more anxious than energised, it might be the caffeine doing its thing. Research published in the General Hospital Psychiatry journal shows that caffeine can overstimulate the nervous system, causing anxiety, restlessness, and jitteriness, especially in people sensitive to it. Even moderate amounts can ramp up stress and cause rapid breathing.

Caffeine works by blocking adenosine, the chemical that helps you feel tired, and by releasing adrenaline, the "fight-or-flight" hormone. At high doses like 1,000 mg or more per day, it's more likely to trigger nervousness and anxiety in most people (9, 10). In fact, caffeine-induced anxiety disorder is a recognized condition in the DSM (Diagnostic and Statistical Manual of Mental Disorders).

A study involving 25 healthy men showed that consuming 300 mg of caffeine caused more than double the stress compared to those who took a placebo. Interestingly, this heightened stress response seemed to affect both regular and occasional coffee drinkers similarly. It's worth checking your intake if you're feeling on edge. Cutting back a little might just help calm your nerves.

Photo Credit: Image is AI-generated

Frequent Trips To The Restroom

If you've noticed more trips to the bathroom after drinking coffee, it might be the caffeine at work. Caffeine acts as a diuretic, reducing the production of antidiuretic hormone (ADH), which helps your kidneys reabsorb water.

This means more water ends up in your bladder, causing frequent urination. Excessive caffeine intake can amplify this effect, making you feel like you're running to the loo more often.

While the impact of coffee on urination can vary from person to person, a study involving people with overactive bladders found that consuming around 300 mg of caffeine daily led to noticeable increases in urinary frequency and urgency.

High caffeine consumption doesn't just affect people with overactive bladders but research shows that women who consume more than 450 mg of caffeine daily are at a higher risk of developing incontinence compared to those who consume less than 150 mg a day.

So, if your coffee or tea habit seems to be sending you to the bathroom more than you'd like, reducing the intake might help ease the urgency.

Leads To Addiction

While caffeine offers various health benefits, it can lead to dependency over time. A review suggests that although caffeine activates brain chemicals similar to cocaine and amphetamines, it doesn't create the same type of addiction. However, it can still lead to psychological or physical reliance, particularly when consumed in large amounts.

A study showed that people who regularly consume high amounts of caffeine tend to develop a bias toward caffeine-related words and experience stronger cravings after going without it overnight.

Another study found that daily caffeine users reported more intense withdrawal symptoms, like headaches and fatigue, after 16 hours without caffeine, compared to those who drink it less frequently.

So, while caffeine doesn't cause a full-blown addiction, habitual consumption can make you reliant on its stimulating effects. If you find yourself reaching for coffee more than usual, chances are you are turning into a coffee addict.

Photo Credit: Image is AI-generated

On an endnote, excessive caffeine intake can lead to other range of issues as well, like bone density loss, high blood pressure, muscle breakdown, rapid heart rate, and fatigue. So, while black coffee can be healthy in some ways and give you a boost, make sure you don't overdo it to stay clear from these potential side effects.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.