High doses of caffeine may cause rapid heartbeat, restlessness, or heightened anxiety. Older adults with heart conditions or high blood pressure should pay particular attention to their caffeine tolerance.
The Risk of Dependence
One of the most common drawbacks of daily coffee is dependence. The body quickly adapts to caffeine, which means skipping a morning cup can trigger withdrawal symptoms—headaches, irritability, fatigue, and even flu-like feelings.
Doctors recommend limiting daily intake to around 300–400 milligrams of caffeine (roughly 2–3 regular cups of coffee). That amount provides the benefits without sliding into dependency or side effects.
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Best Practices for Healthy Coffee Habits
Doctors and nutrition experts agree that coffee can be part of a healthy lifestyle, but only when enjoyed wisely. Here are some practical tips to maximize benefits and minimize risks:
Drink in moderation: Stick to no more than 3 cups a day.
Avoid coffee on an empty stomach: Pair it with a balanced breakfast to protect digestion.
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Time your coffee wisely: Enjoy it in the morning or early afternoon—skip the late-night cups.
Lighten up the extras: Too much sugar, cream, or flavored syrups can outweigh the health benefits. Black coffee or lightly sweetened versions are best.
Stay hydrated: Coffee is mildly dehydrating, so balance it with plenty of water throughout the day.
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The Joy of the Ritual
