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You shouldn't drink coffee first thing in morning but do five other things instead, says expert
It's not a good idea to have coffee straight away after you wake up in the morning, according to a diet expert.
Dr Michael Mosley, famed for his 5:2 and Fast 800 eating plans, says five other things should be done before getting a coffee. He didn’t say that people shouldn’t have coffee at all - rather that they should take care of other business first to get a healthy start.
Dr Mosley said in a new blog post: “Drinking coffee on an empty stomach triggers the release of stress hormones like adrenaline and cortisol, so rather than reaching for your coffee first thing, try to hold on until breakfast. Though cortisol is essential to get us going in the morning, too much of it from that first coffee can lead to an over-stimulated release, resulting in an unwanted stress response. This can wreak a little havoc with our gut, hormones, adrenals, and leave us feeling less than chirpy."
Dr Mosley said that if people do five things before having their coffee, it could make a “huge difference in your digestion, stress and energy levels, and hormone balance,” reports Wales Online. Here is a list of five things Dr Mosley suggests doing before having a coffee.
Rehydrate
The body wakes up needing some fluids - so Dr Mosley said people would do well to have a large glass of water - preferably not chilled and at room temperature.
Load up on fibre and protein
Have breakfast before the coffee. He said that coffee on an empty stomach can stimulate cortisol, which can spike blood sugar. A nutritionist, Gabi, who works with Dr Mosley said: “Elevated blood sugar can trigger inflammation and set us up to be on a blood sugar roller coaster for the rest of the day, thereby tanking our energy supply. But when we start the day with fibre from a whole food source, we can help to balance blood sugar."
Eating breakfasts containing seeds, oats and fruit is recommended. In addition to fibre, protein is the other major nutrient that counterbalances a spike in blood sugar, so consuming some either before you drink coffee or with your coffee is ideal. A good addition is eggs or adding a scoop of good quality protein powder into your morning smoothie if you’re on the run. She said: “This can have a major benefit on better blood sugar balance by slowing the release of energy and can have a positive impact on your body’s stress and inflammation levels.”
Exercise
Having coffee before the gym can have a detrimental effect. Gabi said: “Having your coffee before heading to the gym could make you anxious or shaky during your workout, which is not ideal if you’re lifting anything heavy." So having coffee afterwards is the best option.
Wait 90 minutes after waking up
Delaying caffeine for the first 90 minutes of waking is said to allow for the best hormone balance. Gabi said: “Within the first hour of waking, our cortisol levels ideally acutely rise and fall in a response known as our cortisol awakening response. This rise and fall of cortisol represents a healthy nervous system and actually has a big influence on our immune health and even the risk of autoimmune development. Pausing on caffeine for the first 90 minutes (at least!) helps to promote the most balanced cortisol awakening response and can even better support our energy levels throughout the day.”
Get outside
Instead of a caffeine infusion to wake you up, Dr Mosley says that getting some natural light gives the body a jump start. Gabi added: “Morning light exposure is a huge regulator of circadian rhythm and light exposure triggers the healthy release of cortisol in the morning to support the body’s natural rhythm.”
注释：
adrenaline: n
表示" 肾上腺素(使激动兴奋等)"，如：He felt a surge of pure adrenaline as he won the race.他赢得比赛时感到一阵激动。
cortisol: n
表示" ［生］皮质(甾)醇"，如：Cortisol is called the "worry" hormone. 皮质醇被称为“忧虑”荷尔蒙。
wreak: v
表示" 发泄"，means "cause to happen or to occur as a consequence"，如：Timid people always wreak their peevishness on the gentle. 怯懦的人总是把满腹牢骚向温和的人发泄。
havoc: v; n
表示" 破坏"，means "widespread damage;destruction"，如：The earthquake wreaked havoc on the city. 地震对这个城市造成了大破坏。
gut: n
表示" 内脏；肠子"，means "the organs in and around the stomach,especially in an animal"，如：It takes several hours for food to pass through the gut. 食物经过肠子需要几个小时。
adrenal: adj; n
表示"肾上腺的"，如：Her mother has an underactive adrenal gland.她的母亲肾上腺机能不全。
chirpy: adj
表示"快活的；活泼的"，如：The children seem particularly chirpy today. 孩子们今天好象特别快活。
smoothie: n
表示"善于讨好女人的男子；举止优雅的人(=smoothy); 思木西（一种饮料）"，如：Don't trust him he's a real smoothie!
别相信他--他净顺情说好话！
detrimental: adj
表示" 有害的"，means "harmful"，如：Lack of sleep is detrimental to one's health. 缺乏睡眠有害健康。
autoimmune: adj
表示" 自身免疫的"，如：Pemphigus is an uncommon autoimmune skin disease. 天疱疮是一种罕见的自身免疫性皮肤病
中文简要说明：
早上来一杯咖啡，是许多民众每天的固定事项，但事实上，空腹喝咖啡反而容易造成反效果。英国知名饮食专家莫斯里（Michael Mosley）建议，起床后应该先执行5个动作，让身体开机、调节，经过至少90分钟再喝咖啡，才能有效提神，开启一天的生活。
英国「纪事报」网站报导，莫斯里指出，早起空腹喝咖啡容易刺激肾上腺素、皮质醇等「压力荷尔蒙」分泌，虽然能因此让我们动起来，却也可能引发不必要的压力反应。
为了使肠道和荷尔蒙达到更好的平衡，在喝第一杯咖啡前，应该先进行下面5个步骤：
█ 补充水分
经过一夜睡眠，身体会需要一些水分。莫斯里建议，醒来后可以先喝一大杯水，水温常温即可，最好不要喝冰的。
█ 摄取纤维和蛋白质
正如前文所提，空腹喝咖啡会刺激皮质醇分泌，可能导致血糖升高。为了避免血糖有如云霄飞车般迅速上升下降，莫斯里建议喝咖啡前，先吃一顿营养的早餐，帮助平衡血糖。
均衡的早餐应该包括种子、燕麦和水果。除了纤维质外，蛋白质也是帮助稳定血糖的营养素之一，因此可以在喝咖啡前、或同时摄取蛋白质。透过减缓能量释放来降低身体压力，预防不必要的发炎。
█ 运动
运动有助于唤醒身体，但在进行重量训练前，最好别喝咖啡，因为咖啡会让人在运动时颤抖或感觉焦虑，健身完再喝会是最佳选择。
█ 起床90分钟后
醒来后第1个小时内，人体皮质醇会快速上升下降，这种现象被称为皮质醇觉醒反应，代表一个健康的神经系统，也对免疫功能有很大影响。这时若摄取咖啡因，反而会阻碍身体自发性的平衡反应，应该等待至少90分钟后再喝。
█ 走到户外
最后，莫斯里建议，不要光靠咖啡提神，而是要让身体暴露在早晨的光线中，感受自然光的刺激，透过荷尔蒙的分泌来调节生理节奏。
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