For many of us, a cup of coffee is an essential part of our morning routine. The rich aroma, the energizing caffeine boost, and the simple pleasure of sipping a hot beverage can all contribute to making coffee a beloved daily ritual. However, for some people, the side effects of coffee – such as jitteriness, mid-afternoon energy crashes, or digestive issues – can make it difficult to enjoy their morning cup.
Fortunately, there are ways to enjoy the benefits of coffee without having to deal with unpleasant side effects. The team at Well Health Organic has put together some tips to help you make the most of your morning coffee while keeping any negative impacts at bay.
The Importance of Quality
When it comes to coffee, quality really does matter. Cheap, low-grade coffee beans are much more likely to cause side effects like stomach upset or an energy crash later in the day. This is because lower quality beans often contain higher amounts of compounds that can be irritating to the digestive system, as well as inconsistent caffeine levels that can lead to an uneven energy boost.
In contrast, high-quality organic and ethically-sourced coffee beans are carefully cultivated and processed to optimize flavor and minimize unwanted byproducts. Investing in a good quality bag of whole bean coffee (and grinding the beans yourself for maximum freshness) can make a big difference in how your body reacts to your morning cup.
Well Health Organic only sources the highest quality organic and fair trade coffee beans, so you can feel good about what you’re putting into your body. Our coffee is rigorously tested to ensure it is free of harmful pesticides, mycotoxins, and other contaminants that can contribute to side effects.
Brewing Method Matters
The way you brew your coffee can also impact its potential side effects. Certain brewing methods, like using a French press or percolator, can result in a cup of coffee that is higher in cafestol and kahweol – two compounds that can raise LDL (bad) cholesterol levels.
To avoid this, consider switching to a drip coffee maker or pour over brewer, which uses a paper filter to trap these cholesterol-elevating compounds. You can also try a cold brew method, which tends to produce a smoother, less acidic cup of coffee that may be gentler on the stomach.
Additionally, be mindful of how long you let your coffee steep. Overextraction can lead to a more bitter, astringent flavor and higher levels of certain compounds that may cause jitters or digestive issues for some people.
Pair With a Healthy Meal
What you eat (or don’t eat) alongside your coffee can also play a role in how your body reacts to it. Drinking coffee on an empty stomach can cause issues like nausea, heartburn, or an energy crash, as the caffeine hits your system all at once without any food to buffer it.
Instead, try pairing your morning coffee with a healthy, protein-rich breakfast. The combination of caffeine and nutrients can provide a steadier, more sustained energy boost. Good options include eggs, avocado toast, Greek yogurt with fruit, or a veggie-packed breakfast burrito.
If you’re the type who likes to have your coffee before eating, try having a small snack like a handful of nuts or a piece of fruit first to give your body something to metabolize the caffeine with.
Hydrate, Hydrate, Hydrate
Coffee can be dehydrating, as the caffeine acts as a mild diuretic. This can lead to side effects like headaches, fatigue, or even digestive issues if you don’t drink enough water to offset the dehydrating effects of your morning cup.
Make sure to drink a full glass of water before, during, and after your coffee to stay hydrated. Herbal teas, infused waters, or electrolyte-rich beverages can also help counteract dehydration.
Avoid Overconsumption
While moderate coffee consumption (1-2 cups per day) is generally considered safe for most healthy adults, overconsumption can definitely lead to unwanted side effects.
Drinking too much coffee in a short period of time can cause jitteriness, anxiety, headaches, and an energy crash later on. It can also contribute to issues like insomnia, digestive problems, and even heart palpitations in some individuals.
Pay attention to how your body reacts to coffee and be mindful of your personal caffeine tolerance. If you find that you’re getting the jitters or feeling overly wired after your morning brew, try scaling back your intake or switching to a smaller cup size.
Supplements and Additives
Adding certain supplements or other ingredients to your coffee can also help mitigate side effects. For example, L-theanine is an amino acid found in green tea that can help counteract the stimulating effects of caffeine, promoting a calmer, more focused energy boost.
Well Health Organic’s Morning Ritual Coffee contains a blend of organic L-theanine, along with MCT oil and cinnamon to support steady energy, brain function, and metabolic health. The addition of these ingredients can help smooth out the caffeine curve and prevent the dreaded afternoon energy crash.
You can also try adding a splash of milk or a spoonful of healthy fats like coconut oil or grass-fed butter to your coffee. The healthy fats can help slow the absorption of caffeine, preventing a sudden spike and crash in energy levels.
Just be mindful of how any added ingredients impact your individual sensitivity to coffee. Some people may find that dairy, sweeteners, or other additives exacerbate digestive issues or other side effects.
Listen to Your Body
At the end of the day, the best way to avoid coffee side effects is to pay attention to how your body reacts and make adjustments accordingly. Some people may be more sensitive to caffeine than others, while others may find that certain brewing methods or added ingredients work better for them.
Experiment with different types of coffee, brewing techniques, and complementary ingredients to find the formula that leaves you feeling energized and focused without any unpleasant side effects. And don’t be afraid to switch things up if you notice your body starting to react differently to your usual morning brew.
With a little trial and error, and by following the tips outlined above, you can continue to enjoy the ritual and benefits of your morning coffee without having to deal with jitters, crashes, or digestive upset. Happy sipping!