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This mini article is part of The Unprescribed, a series of reflections on the prescriptions doctors wish they could write, but never do. Shared on Sundays.

By Dr. Maria K. Jimmy

Whether you call it tea, chai or chaaya, many of us can’t imagine starting the day without a cup of milk tea.

Here are six simple ways to enjoy your daily tea while protecting your health:

1. Avoid drinking tea with meals

If you have iron deficiency, tea can reduce the absorption of non-haem iron from plant foods.

2. Limit added sugar in tea

Too much sugar increases the risk of weight gain, tooth decay and blood sugar spikes.

3. Don’t drink it very hot

Let it cool first, as regularly drinking very hot beverages may increase the risk of oesophageal injury.

4. Drink tea in moderation

For most healthy adults, 1–2 cups of tea a day is generally fine. Drinking excessive amounts may contribute to poor sleep, anxiety, acid reflux or heart palpitations because of its caffeine content.

5. Try not drinking tea close to bedtime

Caffeine can interfere with sleep quality, so try to have your last cup at least 6–8 hours before bed, especially if you’re sensitive to caffeine.

6. Stay hydrated

Tea shouldn’t replace water. Drinking enough water throughout the day helps maintain hydration.

Resources

• World Cancer Research Fund International. Hot drinks and cancer.
• British Dietetic Association. Iron deficiency (tea and iron absorption guidance).
• European Food Safety Authority (EFSA). Scientific Opinion on the Safety of Caffeine.

The Unprescribed / Advice that never makes it onto the prescription note.