Now,首先要做的是，I'm not pro or against coffee.这真的取决于个人喜好和你的健康目标。A lot of people can do really well with 1-2 coffees per day,and there is plenty of research to back that适量咖啡对我们的健康有好处。
One of the biggest concerns I have with coffee is actually not the coffee itself but how people drink their coffee.The addition of sugar,artificial sweeteners,milk or cream.在我看来，a dash of cream isn't too bad (if you're not intolerant to dairy),or a dash of milk,but when ordering a large latte which comes with a ridiculous amount of milk in my opinion that just isn't necessary or going to benefit your health.
Everyone processes caffeine from coffee differently.Some people are"fast metabolizers"有些人是slow metabolizers",which basically means your body processes caffeine slowly.快速代谢者比缓慢代谢者更能忍受咖啡因。事实上，咖啡因对快速代谢者有更多的健康益处，一些研究表明，随着快速代谢剂中咖啡因摄入量的增加，抑郁情绪降低。在翻转幻灯片上，如果你认为你可能是一个缓慢的代谢和经历一些消极的症状，你可能会考虑减少你喝的咖啡量。
咖啡因实际上会释放肾上腺素和皮质醇我们的压力荷尔蒙（对于新陈代谢缓慢的人来说，这可能是一个大问题），并会导致各种健康问题，如焦虑，feeling more stressed,hormonal imbalances,sleep disturbances,digestive problems and trouble shifting weight for some,in particular around the mid-section.单击此处阅读我关于prosandcons咖啡。
So,if you experience the negative symptoms above consider substituting caffeinated drinks for an alternative below for 3-4 weeks and see if you notice an improvement in your symptoms.For those who don't have any of the above symptoms,my recommendations are to limit coffee to 1-2 cups per day (without sugar or large amounts of dairy) before 12pm.
Healthier coffee alternative:
- A macchiato – should only come with a small amount of milk
- A small flat white or latte with either almond/coconut/ full-fat milk
- Turmeric latte with almond/coconut milk or a small turmeric latte with full-fat milk
- Matcha lattewith almond/coconut milk or a small matcha latte with full-fat milk
- Herbal tea – green tea/peppermint/chamomile/chai/rooibos/lemon & ginger/berry
- Superfood hot chocolate–或使用1杯无糖杏仁奶，1-2 tbsp raw cacao powder + 1 tsp honey
- Dandelion coffee
- 角果herbal coffee