Mistakes that turn coffee from a friend to an enemy of the brain

Coffee has many benefits, especially for brain health, but making certain mistakes can reduce the effectiveness of those benefits, so what are these mistakes?

In this report , which is published on the " Live Strong " (Livestrong) American writer Jamie Oosnato said that in addition to promoting alertness, concentration and mood; Coffee also contains antioxidants and inflammation, according to Nina Riggins, director of the Headache and Brain Injury Center at the University of California, San Diego and a member of the American Society of Neurology.

You can get the most out of this drink as long as you drink coffee the right way, and on the other hand, drinking it incorrectly can be dangerous for your brain health.

Here, Dr. Riggins lists the most common coffee drinking mistakes:

1- Drink a lot of coffee

While drinking coffee in moderation may have protective properties for brain health, excessive consumption of it may do more harm than good. A study published in the Journal of Nutritional Neuroscience found that drinking more than 6 cups of coffee per day was associated with a 53% increased risk of dementia.

According to the US Food and Drug Administration, 400 milligrams of caffeine per day is the limit that is generally not recommended for healthy adults, an amount found in about 4 cups of coffee. Stick to this amount or less (and don't forget that you can get your caffeine from other sources like tea, energy drinks, and chocolate).

2- Drinking coffee too late in the day

Some people may be tempted to drink coffee in order to get rid of the lethargy that hits them in the middle of the day, but drinking coffee late can make you very nervous and make you sleepless at night, because caffeine stays in the bloodstream for hours on end.

And the writer quoted Dr. Riggins that caffeine stays in the bloodstream for about 5 hours, and your body completely rid of it may take up to twice that time. For this reason, drinking coffee late in the day affects sleep quality.

According to the National Heart, Lung, and Blood Institute, lack of sleep affects brain health. This would cause problems with learning, concentration and interaction. Over time, lack of sleep may contribute to a buildup of amyloid beta protein in the brain linked to cognitive impairment and Alzheimer's disease, according to the National Institutes of Health. Accordingly, Dr. Riggins recommends avoiding caffeine at least 6 hours before bed.

3- Add a tablespoon of sugar to a cup of coffee

If you prefer to drink sweet coffee, your brain may not reap any benefit from it; A study published in the Journal of Clinical Interventions in Aging found that excessive sugar consumption in older adults is associated with impaired cognitive function.

For this reason, you should reduce the amount of sugar you eat or at least limit the amount of sugar you put in your cup of coffee.

4- Suddenly stop drinking coffee

Are you trying to curb your caffeine consumption habit? It may be best to get rid of your addiction to coffee gradually. When you drink coffee regularly, you can experience withdrawal symptoms if you stop drinking it suddenly. Once you've completely eliminated caffeine from your body, Dr. Riggins says, "you can get a caffeine withdrawal headache."

According to the Cleveland Clinic, a quick reduction in caffeine can also cause difficulty concentrating. In order to avoid headaches and brain fog, cut back on caffeine gradually. Then try alternating between regular and decaffeinated coffee, then slowly switch to drinking more decaffeinated coffee, the Cleveland Clinic recommends.