The Health Benefits of Coffee: A Balanced Perspective for Fall

As the air turns crisp and leaves begin to fall, the cozy appeal of a warm cup of coffee or tea is irresistible. On my walk today, I was imagining a nice hot drink while walking with my dogs and enjoying the fall leaves.

As a naturopathic doctor, I understand the importance of balancing enjoyment with health. A lot of people are nervous that I will tell them to cut out coffee if they visit me in the office. However, coffee, has cultural and social significance and does offer a range of scientifically backed health benefits, particularly for brain function and longevity. However, not everyone may reap its benefits equally, and some may need to cut back for their health. In this post, we’ll explore both sides, along with a recipe for a healthier, seasonal favorite: Pumpkin Spice Latte!

Coffee and Brain Health: What the Science Says

Research supports that moderate coffee consumption can benefit cognitive function and may help protect against neurodegenerative diseases like Alzheimer's and Parkinson's. Studies suggest that caffeine may enhance focus, attention, and memory by stimulating the central nervous system and boosting the release of neurotransmitters like dopamine and norepinephrine. This is great news for coffee lovers

Parkinsons' Disease: Coffee consumption is linked to a lower risk of Parkinson’s disease, possibly by protecting dopamine-producing neurons. Another study from The Journal of

Alzheimer’s Disease :

Another study from The Journal of Alzheimer’s Disease found that drinking 3-5 cups per day in midlife is associated with a decreased risk of developing dementia and Alzheimer's later on. This is partly attributed to caffeine's antioxidant properties, which help protect brain cells from oxidative stress.

Who Should Steer Clear of Coffee?

While coffee has clear benefits, it’s not for everyone. Those with certain health conditions or sensitivities might want to limit or avoid coffee altogether:

• Pregnant or breastfeeding individuals: High caffeine intake during pregnancy has been linked to an increased risk of low birth weight and pregnancy complications. The American College of Obstetricians and Gynecologists recommends limiting caffeine intake to under 200 mg per day (about one 12-ounce cup of coffee).

• People with anxiety or insomnia: Coffee can exacerbate symptoms of anxiety or disrupt sleep. Since caffeine blocks adenosine, a chemical that promotes sleep, it can lead to overstimulation and restless nights. I recommend not having any caffeinated coffee after 11AM or so for a good night's rest.

• Individuals with heart conditions: Some studies suggest that excessive coffee consumption can cause a temporary increase in blood pressure. People with uncontrolled high blood pressure or heart conditions may want to consult their healthcare provider about coffee consumption. As well, an interesting study showed that coffee consumption without a paper filter can increase your cholesterol.

• Those sensitive to caffeine: Symptoms of too much caffeine include jitteriness, headaches, rapid heart rate, and digestive issues like heartburn.

How Much Is Too Much?

If you're wondering whether you're overdoing your coffee intake, here are some signs you might be consuming too much:

• Trouble falling asleep or staying asleep

• Feeling jittery, restless, or anxious

• Frequent headaches or digestive issues

• Increased heart rate or palpitations
  

Generally, up to 400 mg of caffeine a day is considered safe for most adults. However, individual tolerance varies.

However, if you are drinking many cups of coffee for energy and feeling like there is something else going on, let's look at that together to make sure your bloodwork looks right!

Coffee Alternatives with Health Benefits

If you’re looking to cut back or replace your coffee habit, here are some alternatives that still provide a boost:

1. Matcha Tea – Contains caffeine but also L-theanine, which promotes calm and focus without the jittery side effects.

2. Chicory Root Coffee – A caffeine-free alternative that offers prebiotics to support gut health.

3. Golden Milk (Turmeric Latte) – This anti-inflammatory drink is made with turmeric, ginger, and cinnamon, supporting immune and joint health. Super cozy in the fall!

4. Herbal Teas (like peppermint or rooibos) – Caffeine-free options that provide antioxidants and digestive support.

Healthier Pumpkin Spice Latte Recipe

What’s fall without a pumpkin spice latte? Did you know the original PSL has over 50g of sugar? Here’s a healthier take on this classic. Let me know on social or in the comments if you like my rendition: as truthfully, I don't enjoy sweet coffee!

Pumpkin Spice Creamer (makes 4-6 drinks)

Ingredients:

• 1 cup unsweetened oat milk (or any alternative milk like almond coconut, or cashew milk); or half and half cream

• 1/3-1/2 cup pumpkin puree

• 4 tablespoons (1/4 c) maple syrup

• 1 teaspoon pumpkin pie spice (or a blend of cinnamon, nutmeg, ginger, and cloves)

• 1-2 teaspoons vanilla extract (measure with your heart)

To Serve

• 1-2 shots of espresso or 1 cup of strong brewed coffee

• Optional: whipped coconut cream or whipped cream for topping

Method:

1. In a blender, mix all of the ingredients except for the coffee.

2. Brew your favourite espresso or french press coffee.

3. Use a blender or milk frother to aerate the milk: blend on high for about 20 seconds until frothy. For the first latte, this is not necessary as you have just blended it.

4. Pour the coffee or espresso into your mug and top with 1/4-1/6th of the pumpkin mixture.

5. Optional: Add a dollop of whipped coconut cream and a sprinkle of extra pumpkin pie spice for garnish.

6. Place the remainder in the fridge to enjoy in the next 3-5 days.

I hope that you enjoy this whole food version that is lower in sugar. Happy Fall! Dr. Larissa

Nutrition:

Using Oat Milk (per serving : 1/6th of recipe):

• Calories: 64.3 kcal; Sugar: 10.3 g; Protein: 0.67 g; Fat: 0.85 g

Using Half-and-Half Cream (per serving: 1/6th of recipe):

• Calories: 97.7 kcal; Sugar: 10.0 g; Protein: 1.5 g; Fat: 4.68 g

References:

1. Hu, G., Bidel, S., Jousilahti, P., Antikainen, R., & Tuomilehto, J. (2007). Coffee and tea consumption and the risk of Parkinson's disease. Movement Disorders, 22(15), 2242-2248.

2. Eskelinen, M. H., & Kivipelto, M. (2010). Caffeine as a protective factor in dementia and Alzheimer's disease. Journal of Alzheimer's Disease, 20(Suppl 1), S167-S174.

3. van Gelder, B. M., Buijsse, B., Tijhuis, M., Kalmijn, S., Giampaoli, S., Nissinen, A., & Kromhout, D. (2007). Coffee consumption is inversely associated with cognitive decline in elderly European men: the FINE Study. European Journal of Clinical Nutrition, 61(2), 226-232.

4. van Dusseldorp M, Katan MB, van Vliet T, Demacker PN, Stalenhoef AF. Cholesterol-raising factor from boiled coffee does not pass a paper filter. Arterioscler Thromb. 1991 May-Jun;11(3):586-93. doi: 10.1161/01.atv.11.3.586. PMID: 2029499.

Enjoy your coffee mindfully this fall! 🍂