Boost Your Brain and Body in 5 Simple Steps
My Favorite Coffee Hacks To Support Wellness
Coffee is a daily must-have for me! I am not proud of this fact, but it is what it is.
Over the years, I have tried giving it up. I have fought the good fight, but unfortunately have failed time and again in this area.
So now, I try to make my morning vice a little bit healthier, especially since it often replaces breakfast. I know, not good.
First, Let's Breakdown the Risks
While black coffee is generally not considered "unhealthy" - it's all of the coffee additives like flavored creamer and sugar that can wreak havoc on our body.
According to a 2014 study published in JAMA Internal Medicine, a diet high in sugar increases risks for high blood pressure, weight gain, diabetes, inflammation, and fatty liver disease -- all of which are key influencers for heart disease and stroke.
Sugar is no laughing matter!
We also need to be careful about our caffeine consumption.
According to the FDA, consuming about 400 milligrams of caffeine per day is generally considered safe for most people. Too much caffeine, however, can contribute to an increased heart rate, high blood pressure, insomnia, anxiety and stomach issues.
Balancing the Rewards and Risks
Is there a way to balance the satisfaction of consuming coffee with the potential health risks? With some adjustments, there may be able to balance the rewards and minimize the risks. Of course, everyone's health needs are different, and you should always consult a licensed health professional before making any diet or exercise changes.
I take quite a few supplements and try to exercise regularly, which can become overwhelming at times. That's why I am always on the look-out for ways to multi-task on my wellness journey.
Here are some of my favorite ways to boost my brain and body while enjoying my daily coffee ritual.
- Collagen: I have been adding collagen powder to my coffee for years. It does not alter the taste, if you find the right one, and it can help improve joint, skin, nails, and hair health. Vital Proteins is a very popular brand and they offer flavored versions if you prefer that. My favorite is Live Conscious Beyond Collagen. It is a bit pricier, but it contains Biotin and Vitamin C, which enhances the benefits of collagen.
- Ashwagandha: Adding a small amount - I usually use about 1/4 to 1/2 a teaspoon - to my coffee is a great way to enhance my wellness journey without disrupting the flavor of my coffee. Ashwangandha is a powerful adaptogen and has numerous health benefits. It is highly prized for its reported ability to decrease cancer risks, reduce anxiety and improve insulin sensitivity - which may assist with lowering risk for diabetes. One of my favorite brands is Organic India - their farming and harvesting practices appear to be very focused on high quality standards.
- Protein: Yes, you can add protein to your coffee! This is my newest hack and I'm super excited about it. As I mentioned, I often skip breakfast, which is a big no-no. I recently started adding a plant-based protein drink to my coffee. Adding about 4 ounces of Owyn to my coffee infuses about 9 grams of protein - this is nearly the amount of protein in a single serving of Greek yogurt. Plus, Owyn comes in several flavors which means I use less of the "bad" (high-sugar) creamer.
- Mushrooms: God created so many types of mushrooms and they each have their own health benefits. Lion's Mane supports brain and memory health; Turkey Tail enhances our immune system. Reishi is adaptogenic and has stress-fighting benefits, while Cordyceps supports respiratory health. All of this goodness and more can be found in a convenient single-serve pouch, made by Cymbiotika that you can squeeze into your coffee (or directly in your mouth).
- Delay Gratification: Last, but not least, I want to throw-in a freebie! Waiting at least one hour after you wake-up before consuming coffee (or any caffeine) may help you minimize hormonal imbalances. Caffeine increases cortisol levels. God designed our bodies to naturally release cortisol in the morning to help us wake-up. When we drink coffee too soon, we could be over-stimulating cortisol production which can make us feel wired or anxious.
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