As the old saying goes, “a cup of coffee a day keeps the doctor away”. Unfortunately, if that cup contains loads of milk and sugar it may also be unhealthy beverage choice. With some effort you can make your daily cup of Joe an integral part of a healthier lifestyle.

First and foremost, reduce sugar. Too much sugar has been linked with heart disease, diabetes and certain cancers. For an alternative sweetening solution that won’t pack as many calories or create as many risks, try low-cal sweeteners like stevia or monk fruit; just remember these are still sugar sources so use sparingly!

Choose a high-quality bean. The ideal beans are grown at higher elevations and roasted to bring out their natural flavors before being ground finely to release more polyphenols that promote health benefits. Black coffee provides maximum nutrition but you may wish to experiment with different roasts and even adding cinnamon for additional taste!

If you must add milk or creamer, opt for low-calorie versions and avoid syrups with hidden sugar and artificial sweeteners that could compromise your health. Furthermore, try out different creamers and flavors; who knows? Maybe something new will become your go-to!

Keep in mind that caffeine in coffee can prevent you from having an uninterrupted sleep experience. If caffeine helps you remain alert during the daytime hours, try to refrain from relying on it after 2 pm as this is when your body naturally prepares to rest and rest easier.

Additionally, avoid pairing coffee with over-the-counter cold or allergy medicines containing decongestants like pseudoephedrine (Sudafed). Doing so could create an explosive combination that disrupts sleep patterns and causes jitteriness.

For optimal health benefits from coffee consumption, the optimal cup should be made using premium beans ground just prior to brewing using fresh hot but not boiling water, served black, and served in moderation – such as four to five 8-ounce cups per day – which falls within U.S. Food and Drug Administration recommendations of 400 milligrams of caffeine per adult per day.