How to turn your morning coffee healthier
Coffee lovers all around the world cannot pass the day without a dose of their morning coffee. It is a sacred ritual followed by many. Aside from granting great flavour, coffee has multiple health benefits. All the more reason to consume coffee. What if you know that the already healthy flavoursome beverage can turn into a healthier version of itself?
To get the maximum benefit out of your coffee, pay attention and give these tips a try. You may fall in love with your morning coffee even more.
Consume a glass of water before everything
Many kinds of research indicate that though coffee leads to loss of fluids in one’s body due to its diuretic nature. Your body can adjust itself once you are consistent with your coffee habits. However, to avoid the situation further makes sure you drink a glass of water first thing in the morning to hydrate yourself. Also, aim to drink more water throughout the day to keep your hydration level under control. Water is the source of life and makes up 72.8% of our body. Water intake is necessary for metabolism and physiological functions. At the same time, water provides the intake of calcium, magnesium and fluorine.
With water, we maintain the health of every cell in the body we keep the density of the blood normal which gives it the power to flow better through the bloodstream and carry nutrients and oxygen to the cells, promotes easier digestion, prevents constipation, preserves hair, skin lubricates the elasticity of the joints, controls calorie intake, energizes muscles, skin looks nice and pregnant women need it as much as the fetus. How much water a person will take in during the day depends on his or her health condition, physical activities and weather conditions.
Also, the amount of water we need depends on our weight. Insufficient water in the body leads to acute dehydration. It is recognized by dry mouth, decreased urine output, headache and constipation. In severe cases, fainting, increased temperature, decreased work and sports ability can also occur. In order for this not to happen, it is necessary to take an amount that compensates for the lost water from the body by urinating, sweating, breathing. Most studies have proven that less physical activity occurs when there is a lack of fluid in the amount of 1.8% of body weight, that muscle dehydration of 3% leads to a loss of contractile ability (strength) of as much as 10%, and reduces speed by 8%! This condition is already called dehydration and can continue to be fatal to the athlete’s health. When 7% of water is lost, the organism collapses. Drinks that exist
Electrolyte replacement, primarily sodium along with fluid intake, is important to keep fluid in the body and restore balance. Today, this is not a problem because there are special drinks with the optimal concentration of sodium and other electrolytes. It can be: 1. Isotonic – have the same osmotic pressure as blood. They quickly make up for lost fluid and provide enough energy to work. 2. Hypotonic – have lower osmotic pressure than blood. They can provide an adequate amount of fluid, have a small amount of carbohydrates and are suitable for athletes who need to maintain a minimum body weight. 3. Hypertensive – have higher osmotic pressure than blood. They aim to replenish muscle glycogen stores. They are not suitable for use during competitions and training, they are mostly used in recovery. For longer workouts, it is necessary to replenish electrolytes, start with the renewal of glycogen depots, and shakes are ideal for that. These shakes use foods that are very effective for detoxifying the body, as well as spices that warm us – cinnamon, ginger, nutmeg and cloves.
Avoid the artificial sweeteners
Artificial sweeteners are a big no when it comes to your drink. Though the modern-day inventions make then free of calories, they are not good for your body. The sweeteners increase the risk of diabetes, obesity and heart disease. Try to consume your coffee without sugar or a small amount of real sugar.
One packet sugar per use
If you absolutely at any cost cannot live without sugar, then you must consider rationing it. Rather than taking the sugar from a large jar, you can use sachets or use just one teaspoon of sugar for your coffee. If you are using sweetened milk, then it is advisable to cut back the sugar entirely.
Use plant-derived milk or grass-fed dairy
If you like dairy in your coffee, then go for grass-fed milk option for yourself. The cream and milk are organic in nature, thus contain nothing harmful. You can also opt for milk derived from plants like coconut, cashew, almond and other sources. They have a low-calorie intake that the traditional sources. Keep a check on the labelling of the content as it will give you a clear idea about what the product contains.
Try adding cinnamon and different spices
One of the best ways to cut down your sugar intake is swapping them with sweeter spices like ginger, cinnamon, cloves and nutmeg. These spices not only decrease your sugar intake but also increase your intake of antioxidants. They also render flavour and aroma to your coffee. You can also use a combination of different spices like pumpkin or apple, which are in trend these days.
Go for a coffee nap
Everyone thinks that coffee is a pick-me-up beverage, to pick up your spirits when you are low on energy. However, it is not true. It takes about half an hour for the effects of coffee to kick in. This means that you can enjoy a power nap of 20 to 30 minutes before the effect of coffee finally hits. When you have up, you will have more energy and zest. Moreover, make sure you don’t consume coffee six hours before sleep, or you will burn the midnight oil.