love your morning coffee? here are six ways to enjoy it for mind body health.
Coffee is one of the simple pleasures in life.
Wouldn’t you agree?
Coffee, itself, is a powerhouse of antioxidant value and brings benefit to the body in that way. It is also something I would consider as nourishment for the mind, body, and soul — given there is nothing more peaceful than a cup of coffee in the early morning hours. While it contains nutritional value, take it to the next level and support your body further by implementing strategy.
Let’s talk how you can best enjoy your morning cup of coffee and support your mind and body while doing so.
Have breakfast before drinking your coffee!
Always prioritize something to eat before or during your coffee consumption. This lessens the impact of the acidity the coffee has on your stomach and prevents a spike in your stress hormone, cortisol. Prioritize protein, fiber, and fat! Protein is an essential part of a high quality breakfast as it is the most satisfying macronutrient, meaning it promotes fullness and supports a healthy blood sugar. Adding a teaspoon of ghee or coconut oil, or a scoop of collagen to your coffee can help too.
Delay your coffee!
Health experts recommended delaying coffee 60-90 minutes after waking up to support your natural circadian rhythm and less likely to want an additional cup later on. Adenosine, a neurotransmitter, builds up in the brain during the day and is cleared at night. If we drink caffeine upon waking, caffeine latches onto adenosine receptors, preventing any lingering adenosine from being cleared and causes you to feel tired again once the caffeine wears off - causing dips in energy and prompting you to reach for another cup!
Dose and Timing
Be mindful of your dose and timing! Overdoing it on caffeine can have impacts on your sleep and can cause anxiety in some. Caffeine has a half life of 5 hours which means 100mg of caffeine, the average cup of coffee, may still remain in your system into the late afternoon and evening. I typically recommend that clients limit their caffeine intake to before 12pm, if possible, and reach for a green tea, matcha, or cup of bone broth or bone broth hot cacao (my personal favorite) in the afternoon as a pick me up! Recipe for my bone broth hot cacao here!
Choose organic always!
Coffee is one of the highest pesticide treated crops internationally. Organic is best! My favorite brands include Equal Exchange and the Whole Foods’ brand Allegro. Both are linked on my Amazon storefront!
Add milk — quality matters!
A recent study found that adding milk to your coffee could have anti-inflammatory effects due to the special combination of polyphenols, a powerful antioxidant group, in coffee, super nourishing for the gut health, I might add, and the amino acids found in high quality milk. I always recommend choosing higher quality milk, such as organic and grass-fed, if possible! I typically suggest avoiding coffee creamers or finding alternatives instead. Coffee creamers are typically loaded with additives, sweeteners, oils, gums, thickeners, and more and can have harmful repercussions on your health.
Go easy!
Swap out your 2nd or 3rd cup for a cup of high quality matcha — the caffeine is balanced by L-theanine found in matcha which is gentler on your system! High doses of caffeine can be a lot for your body to handle — and can contribute to sleep disruption, anxiety, GI discomfort, and more. If you’re looking to cut back, try transitioning to half caffeinated or decaffeinated coffee first to ease out of the habit.
If you want to learn more about coffee hygiene, schedule a free consult below!
