The Idiot's Guide to Smarter Coffee Drinking

The Idiot's Guide to SMARTER COFFEE DRINKING %3D Science has figured out how to consume coffee for maximum benefit. And chances are, you're doing it all wrong. That's because the right way to drink coffee isn't always intuitive. Here's 7 steps to becoming a smarter coffee drinker: As humans we are affected by the 24-hour hormonal cycle called 1. NO COFFEE BEFORE 10 AM the circadian clock, which controls the release of a hormone called cortisol. This hormone makes us feel alert and awake. Blame your biology for this- The only reason we Coffee! Coffee! crave it immediately upon waking is because we've trained our bodies to expect a jolt of caffeine. Think Pavlov's dog. So quit being a well-trained dog and think optimization! Peak Cortisol Peak Cortisol Pegk Cortisol 800.900am 1200.100pm 530.60pm 1000.11 30 am 200-500pm Cortisol levels peak at three times during the day: between 800.900 am, 1200.100 pm and 530 630 pm. The best time to drink coffee, therefore, is when your cortisol levels naturally dip. The first dip is after 1000 am. 2. KNOW HOW MUCH CAFFEINE YOU'RE CONSUMING About 400mg of caffeine per day is thought to be safe for most adults. It's hard to accurately More than this might lead to restlessness, tremors, irritability, upset stomach, and insomnia. Interestingly, men may be more susceptible to the effects of caffeine than women (adding further weight to the argument that men are the weaker sex). measure our caffeine consumption, So, let's break it down: Coffee at home Coffee out and about 65-100mg Instant Coffee Seattle's Best 45mg 80-135mg Brewed Coffee Dunkin' Donuts 70mg 100mg Espresso Shot McDonald's 133mg 115-175mg Drip Coffee Starbucks 165mg (Coffee at home based on a Regular 8 oz. cup. Coffee out and about based on a Standard 16 oz. cup.) Remember when estimating your caf- feine intake, we don't just consume caffeine in coffee. A can of cola, for example, has around 44 mg of caffeine. 3. BOOST YOUR MEMORY Research suggests that a 200 mg dose of caffeine can boost memory. However, for this to happen you have to drink coffee just after the learning event, not before. Keep this mind next time you need to learn something important, like how to be a smarter coffee drinker. You're planning on having a coffee after reading this, right? 4. TAKE A COFFEE NAP (IF YOU WANT SUPERPOWERS) Hate the early afternoon slump? Try drinking a cup of coffee and then take a short nap. As caffeine takes 20 to 30 minutes to take effect, it will kick in just as you wake up. It's been proved that combining napping and drinking coffee is more effective than doing either alone. A coffee nap will make you feel invincible for the remainder of the afternoon. 5. PRODUCTIVITY: YES, CREATIVITY: KIND OF Caffeine is a stimulant. Therefore, the shot of energy you receive from your cup of coffee will boost your productivity at work. How- ever, there's no evidence to suggest that drinking coffee aids creativity, Luckily, just working from a coffee shop will. Researchers have shown that the moderate noise level in a coffee shop enhances performance on creative tasks. So next time you have a puzzle to solve, consider going to a bustling coffee shop, rather than a quiet library. 6. BOOST YOUR ATHLETIC PERFORMANCE Want to run faster and further? Then have a coffee one hour before you exercise. Caffeine improves our endurance by using our fat as fuel, and this effect can last up to several hours. You'll also feel more motivated to exercise, as coffee increases the concentration of endorphins in the brain. 7. DON'T SABOTAGE COFFEE'S HEALTH BENEFITS Coffee has some really great health benefits: The latest research shows that coffee drinkers have a lower risk of dying prematurely from: • Heart disease • Stroke • Diabetes • Suicide • Neurological diseases such as Parkinson's However, these benefits can be undermined by how you drink your coffee. Some favorite additions to coffee are milks, creams and sugar or other artificial sweeteners. These are bad news. They add a lot of unnecessary fat and calories. Yuck. If black coffee isn't your thing, consider using plant based 'milk' (almond, hemp, or coconut) rather than low quality cow's milk. And if you want to sweeten your coffee, consider adding natural spices instead or sugar, such as cinnamon, unsweetened cocoa, nutmeg or cardamom. BY Art of Wellbeing Get practical, actionable wellness advice at http://www.artofwellbeing.com