In Defense of Caffeine
By Mary Claire Schibelka, LPC
Drip, cortado, pour-over, Sumatra, fair-trade, draft nitro cold brew- twenty years ago, these terms might have easily been confused with those of a foreign language, but for Millennial coffee drinkers, such are part of standard vernacular. Millennials drink about 44% of coffee in the United States, and with smartphones delivering neverending emails, an obsession with productivity, and lucrative side hustles, it’s no wonder they need the extra boost.
Also intrigued by essential oils, alkaline water, and yoga, Millennials appear to be pursuing wellness with more fervor than past generations. For many, caffeine intake is a concern due to its often debated impacts on physical and mental health.
No doubt, caffeine can have its consequences. When overused, it can cause symptoms like insomnia and anxiety. Caffeine can also have addictive properties similar to those of less socially-accepted drugs. Heavy coffee drinkers can experience withdrawal symptoms such as headaches, depression, strong cravings, and irritability after skipping only one morning of java. Caffeine also has a tolerance-building effect, much like alcohol, which requires users to consume more in order to feel its desired effects.
The unpleasant side-effects of too much caffeine can seem scary, causing some to avoid it altogether. According to a report by the American Psychological Association, however, when used in moderation, caffeine actually may contribute to desirable mental health outcomes.
One study cited in the report found after following over 50,000 nurses for almost 25 years that those who drank at least four cups of coffee per day were 20 percent less likely to experience depression than those who drank little to no coffee. Similarly, a study of 43,000 men determined that drinking 2 to 3 cups of joe per day is correlated with a 50 percent reduced risk of suicide. Caffeine is also associated with cognitive benefits such as alertness, increased memory ability, and quicker reaction times.
A 2017 Harvard Medical School report cited studies declaring that 3 to 5 cups of coffee per day can reduce the risk of physical health conditions including type 2 diabetes, cardiovascular disease, Parkinson’s disease, cirrhosis, and gout. While dated research indicated that coffee might cause certain types of cancer, these claims have since been refuted, causing the World Health Organization to remove coffee from its list of potentially carcinogenic foods in 2016. In fact, newer research suggests that coffee might actually reduce the risk of certain types of cancer and increase one’s lifespan by up to 15%.
This is great news to those who enjoy a hit- or four- of daily caffeine, but is it reason enough to give into every craving? According to the Food and Drug Administration, a daily consumption of 400 milligrams of caffeine or less is considered safe. This equates to about 3 or 4 cups of home-brewed coffee or one venti Starbucks brewed coffee. Any more, and you’re at risk of experiencing side effects and even entering the “Caffeine Use Disorder” zone, made note of in the Diagnostic and Statistical Manual of Mental Disorders 5th Edition (DSM-5) and trademarked by unsuccessful efforts to reduce consumption, use despite harm, and withdrawal.
While moderate caffeine consumption has been deemed permissible and even beneficial, those who don’t currently partake need not begin. Caffeine is not a requirement for an alert and healthy life. A regular sleep schedule, hydration, and consistent intake of nutrients through food are sufficient to achieve the same results as those of a caramel macchiato.
Current coffee connoisseurs, rest assured that you can continue to imbibe without guilt. Use good judgment by noticing how your body reacts to each serving of caffeine, and pour out the pot when you think you’ve hit your limit. Practice moderation, drink mindfully, and as always, enjoy life’s simple pleasures, lattes included.