How to optimize your coffee, boost your energy, and extend your focus at work without adding caffeine? Coffee sometimes gets a bad rap, yet it offers various benefits to the human body.

Here are some tips to maximize the effects of a coffee: ⠀

• Favor espresso over drip coffee. Indeed, an espresso contains on average about 60 mg of caffeine. A coffee brewed more slowly, and with more water, contains more caffeine. On average, it contains between 100 and 100 mg of caffeine per cup.⠀A bit of caffeine simultaneously stimulates intestinal transit, protects against Alzheimer's and Parkinson's diseases, also protects against certain cancers, and against cardiovascular diseases in people without heart problems. Caffeine also stimulates metabolism.
• Choose organic (and fair-trade) coffee beans. Coffee, in moderate amounts, is good for our body. It contains a lot of antioxidants, delays drowsiness, and boosts concentration. It also has antidepressant properties because it stimulates the production of serotonin and dopamine, the happiness hormone! On the other hand, too much caffeine can cause anxiety. So, moderation is key!
• Add adaptogenic mushrooms like "reishi," "cordyceps," or "lion's mane." These roasted mushrooms give your morning drink an extra boost. Each has excellent properties, such as supporting the immune system, supporting the neurological system, or promoting good sleep quality and relieving anxiety. Adding one of these mushrooms also helps metabolize caffeine, reducing side effects like thirst, arrhythmia, increased heart rate, shaky hands, afternoon fatigue, hypoglycemia, and heartburn or digestive discomfort.
• The stimulating effect of caffeine is known to be felt quite quickly, but it can leave us feeling drained once the effect wears off. A sudden burst of energy followed by a sharp drop and a slump. Add a fatty substance like...MCT oil, coconut milk or coconut cream to slow down the absorption rate of caffeine. The effect is more gradual. The "high" will be less intense, but concentration, energy, and alertness will last longer, and the "crash" will be less severe or simply absent. A similar effect is observed to that of the green tea.
• The goal being to limit coffee consumption, if you drink your coffee on an empty stomach, the effect will be stronger. However, be careful!!! Coffee is an irritant to the digestive tract. For those with less-than-optimal digestion, it is recommended to have coffee after a meal. It would also be more beneficial to enjoy our favorite morning drink between 9:30 and 11:30 AM, when cortisol levels decrease in our body. The stimulating effect of caffeine will then be well received.
• Avoid adding sugar to your coffee. Sugar is stimulating but does not promote concentration. On the contrary, a rise in blood sugar can increase ADHD symptoms, and the subsequent drop in blood sugar can cause fatigue, headaches, or anxiety.⠀⠀⠀⠀⠀

In the end, it’s all about the right balance. Too much coffee can be harmful to your health. But 1 to 2 cups a day, enhanced with these tips, will let you enjoy the benefits of coffee beans.

Now… Savor… ⠀⠀⠀⠀
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References:

• Scientific opinion on the safety of caffeine; EFSA Journal, 27 May 2015.
• Is coffee a colonic stimulant? ; S.S. Rao et al. ; Eur J Gastroenterol Hepatol. 1998.
• Scientific Report of the 2015 Dietary Guidelines Advisory Committee; Health.gov.

Article written by Émilie Riendeau

Naturopath, B.Sc, ND, K.In

Émilie Riendeau can be reached on her social media: Instagram or by email at: info@emilieriendeau.com