Caffeine Helps You Think Straight
For obvious reasons, many people reach for a cup of coffee to help them stay awake. In fact, caffeine is the most widely consumed stimulant in the world. Classed as a ‘nootropic’ this means it provides a short term boost to your attention and focus. Caffeine blocks adenosine receptors in the brain to increase alertness, enhance attention and reduce the perception of fatigue.
Caffeine blocks adenosine receptors in the brain to increase alertness and reduce the perception of fatigue.
Some evidence even suggests that regular caffeine intake may have a protective effect against dementia, although more studies are needed to confirm this. It would seem that benefits are possible with moderate intake but higher than this there may be disadvantages.
It Also Helps Some Medicines Work Faster
If youve ever had a killer migraine, youve likely tried Excedrin, an over-the-counter medication marketed specifically for these types of rare, severe headaches. What you might not know is that in addition to traditional pain relieving ingredients like ibuprofen and acetaminophen, Excedrin contains caffeine.
Theres some evidence that caffeine, when combined with certain pain-relieving medications like acetaminophen and aspirin, helps those medications take effect quicker, last longer, and increases their effects.
For example, a 2007 study of 24 people who took either caffeine and the painkiller acetaminophen, either drug alone, or a placebo found that those whod taken the combination of saw a stronger decrease in pain symptoms that also tended to last longer.
It Is A Source Of Useful Antioxidants
Studies show that coffee boasts of more antioxidant activity compared to the two antioxidant superstars cocoa, and tea. In fact, a wide range of detailed lab analysis carried out over the years has identified over 1,000 antioxidants in coffee beans unprocessed at that. Interestingly, hundreds of more antioxidants come up on roasting the beans. Whats more, a 2012 research labeled coffee as one of the core dietary antioxidants source readily available today.
How it Functions
In case you didnt know, a majority of the antioxidants that can be found in a cup of coffee aids in the fight against inflammations. And by an inflammation we mean an underlying cause of various chronic conditions. The likes of atherosclerosis, some cancer types, and arthritis.
Other than that, antioxidants play a significant role in neutralising free radicals that naturally occur as a part of daily metabolic functions. However, the radicals in question are those that can cause oxidative stress and not the useful type. In other words, the antioxidants in a steaming cup of coffee can go a long way in keeping you healthy at a micro-level. And they do so by protecting your cells from any possible external physical damage.
Lastly, chromogenic acid, has been proven to have the limited ability to prevent cardiovascular diseases.
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Myth 3 Caffeine Is A Diuretic
There is no research to prove this claim. However, caffeine consumption has been associated with increased urine frequency and volume, which causes water and electrolytes loss. However, caffeine is not directly linked to fluid loss.
Most of us prefer caffeine to help us get going in the morning. It is an excellent stimulant, improves brain function, and has anti-cancer properties. However, ensure you consume it in moderate amounts, as excessive caffeine intake can affect your heart health and cause anxiety, sleeplessness, and other adverse effects. Hence, consult a doctor and limit your caffeine intake to avoid potential overdose and adverse health effects.
Coffee And Weight Loss
Coffee is efficient for weight loss because caffeine reduces the feelings of hunger. Appetite suppression is the prime effect of coffee for weight loss and this can be impacted by several other factors like your diet and hormonal levels. There have been so many theories about how coffee decreases the appetite which has been proven how. Caffeine in the body reduces the level of a hormone called Ghrelin which is what makes you hungry.
One of the studies published in 2014 found that individuals with the increased desire of eating experienced the appetite suppression effects after drinking coffee every day for 4 weeks. This was based on their ghrelin levels decreases over time. Not just this but caffeine is highly involved with the stimulation of Peptide Hormone called PYY. This makes you feel fuller although you havent eaten anything for hours.
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What Are The Side Effects Of Caffeine
Excess caffeine intake may cause , :
- Risk of miscarriage and fetal growth restriction
- Cardiac abnormality
Melissa Mitri, MS, RDN, says, Some people are more sensitive to caffeine than others, and so it is important to know the signs that your body is not responding well to it. Excessive caffeine can spike blood pressure, increase arterial stiffness, and increase the risk of chronic headaches , .
Caffeine consumption before pregnancy increases the risk of miscarriage and may lead to a progressive decrease in fertility levels , . In addition, caffeine consumption during lactation can affect the infant, hamper sleep, and make them jittery and fussy . It can also interact with over-the-counter and prescription medications .
Caffeine has its benefits and recognized risks. But most often, it is misunderstood as a dangerous stimulant. In the next section, we have busted several myths associated with caffeine.
The Health Benefits Of Coffee
Drinking coffee has been linked to a reduced risk of all kinds of ailments, including Parkinsons disease, melanoma, prostate cancer, even suicide.
Americans sure love their coffee. Even last spring when the pandemic shut down New York, nearly every neighborhood shop that sold takeout coffee managed to stay open, and I was amazed at how many people ventured forth to start their stay-at-home days with a favorite store-made brew.
One elderly friend who prepandemic had traveled from Brooklyn to Manhattan by subway to buy her preferred blend of ground coffee arranged to have it delivered. Well worth the added cost, she told me. I use machine-brewed coffee from pods, and last summer when it seemed reasonably safe for me to shop I stocked up on a years supply of the blends I like.
All of us should be happy to know that whatever it took to secure that favorite cup of Joe may actually have helped to keep us healthy. The latest assessments of the health effects of coffee and caffeine, its main active ingredient, are reassuring indeed. Their consumption has been linked to a reduced risk of all kinds of ailments, including Parkinsons disease, heart disease, Type 2 diabetes, gallstones, depression, suicide, cirrhosis, liver cancer, melanoma and prostate cancer.
Tips for Better Sleep
Tired of tossing and turning? There are some strategies you could try to improve your hours in bed.
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Coffee And Type 2 Diabetes
Multiple studies have shown a link between coffee consumption and decreased risk of type 2 diabetesthe most common form of the disease. While some have shown greater benefits with decaf coffee, others have noted similar benefits with regular coffee. In fact, a 2006 study found that 4 or more cups of coffee a day can decrease the risk of type 2 diabetes by approximately 50%.
In addition, scientists have found that type 2 diabetes is associated with the misfolding of a substance called human islet amyloid polypeptide . And a study from 2011 found that coffee contains several components that have the ability to stop the formation of these toxic types of hIAPP.
Moreover, a 2014 study demonstrated that increasing coffee consumption by more than a cup per day leads to an 11% lower risk of type 2 diabetes, while decreasing consumption by more than a cup a day is associated with a 17% increased risk of the disease.
Caffeine Is An Antioxidant
The antioxidant effects of caffeine contribute to the health benefits of coffee and tea, enhancing the effects of their antioxidant polyphenols. Studies have found that people who drank two or more cups of coffee per day were, on average, 14 per cent less likely to die from any cause during the study follow-up periods than those who drank little or no coffee.
Similar benefits were found for tea. Those who drank three cups of tea per day were 24 per cent less likely to die from any medical cause during the study durations, compared with those who did not drink tea.
Lots of sugar, cream or cigarettes will do much to oppose the beneficial effects.
A large cohort study recently looked at the relationship between coffee drinking and mortality in Europe and coffee consumption was found to be associated with lower risk of death from digestive, circulatory or cerebrovascular disease. According to studies, caffeine can also contribute to lowering the risk of basal cell carcinoma and provide protection from developing type-2 adult-onset diabetes. Excess coffee in those already with Type 2 diabetes can however impair glucose metabolism.
All of this does depend on what you mix with your coffee or tea – lots of sugar, cream or cigarettes will do much to oppose the beneficial effects!
â NHS guidelines recommend limiting daily caffeine intake to less than 400mg for adults and 200mg for pregnant women
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Potential Downsides To Consider
How caffeine affects your body is linked to your genes. People who are genetically slow metabolizers of caffeine actually have an increased risk of heart attack, high blood pressure, and prediabetes after increasing caffeinated coffee consumption, whereas fast metabolizers do not carry these risks. For slow metabolizers, research also shows that caffeine inhibits athletic performance, rather than enhancing it.
Testing your genes for the variants that impact caffeine metabolism isnt something you can typically request from your doctor. But research-based testing is available through a company called Nutrigenomix.
For some people caffeine can also trigger digestive irritation, including heartburn, as well as an upset stomach, anxiety, rapid heartbeat, and rebound fatigue. Finally, coffee consumption during pregnancy is linked to low birth weight, pre-term birth, and pregnancy loss.
Caffeine : Health Benefits Consumption And Side Effects
Coffee is one of the most widely consumed beverages in the world. It is popularly noted for making the drinker feel alert, awake and energetic after just a cup of hot coffee. In fact, many people tend to be addicted to coffee. These properties of coffee are attributed to the presence of caffeine, a strong stimulant that is almost always present in energy drinks. Coffee has been drunk for ages now and has always been given a positive outlook. While tea also consists of a certain amount of caffeine in its own right, the concentration of caffeine in coffee totally outclasses tea.
Accordingly, coffee is often termed as the most energy-giving beverage available. One who understands that caffeine is essentially a psychoactive drug. However, unlike most substances from this class, caffeine is a 100% legal and much safer psychoactive substance that acts as one of the best stimulants, notably for the central nervous system.
But just how strong is caffeine?
Should you drink too much of coffee?
Or how much of coffee is suitable for you?
Is coffee bad for you?
Not surprisingly, even scientists have asked themselves the same questions for a long while. As such, caffeine has been subjected to extensive research over the years. It is quite obvious that this powerful stimulant has a wide range of health benefits to its credit. And it is also backed by scientific research and several clinical trials.
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Should I Drink More Coffee And Tea Maybe I Should Cut Down On Caffeine Emily Answers These Questions And More As She Reviews The Most Common Claims Made About Caffeine
When people say that any press is good press, I feel like caffeine is taking this advice too far.
Its challenging to keep up with such a celebrity. One week we are told to avoid caffeine altogether. The next week we have to drink at least four cups of coffee a day to beat back chronic illness.
It is estimated that about 85% of U.S. adults drink at least one caffeinated beverage a day, and that doesnt include caffeine we get from food, like in Anns Easy Mud Pie.
Because of its popularity, most people have at least something to say about caffeine though how do we know whats valid and what isnt? So, lets get the record straight and see which caffeine claims really live up to the hype
Caffeine is a diuretic: MOSTLY FALSEIts true that people have different reactions to caffeine. For those who dont normally have caffeine, or havent had caffeine in a while, its possible to to experience some diuretic effects in short term.
But this has not been found in habitual drinkers. Some studies showed that drinking a cup of coffee was actually just as hydrating as water.
Running to the bathroom more frequently? It is likely due to an increase in liquid consumption rather an increase in caffeine intake, particularly for heavy coffee or tea drinkers.
Given the potential variables involved and sensitive nature of the subjects, there are many ways in which studies on caffeine and pregnancy could be flawed.
Many women simply choose to omit caffeine entirely during their pregnancy.
Disadvantages And Risks Of Coffee Drinking
1. Bad coffee can be toxic.
Bad quality coffee can have a lot of impurities in it, which can cause sickness, headache or a general bad feeling. This can happen if your coffee is made from beans that have been over ripped or otherwise ruined. Even one ruined bean can make your cup toxic. If you invest and buy high quality, speciality coffee you dont have to worry about this.
2. Coffee can kill you.
Yes, if you drink 80-100 cups in a short session. This dose is lethal and will amount in 10-13 grams of caffeine within your body. Before you reach this point, however, youll be vomiting most of it out since 23 litres of any liquid is a lot. Even drinking 23 litres of water can kill you.
3. Coffee can cause insomnia and restlessness.
Again, its the caffeine working here. Your recommended maximum amount of caffeine is 400 milligrams, roughly the amount that youll get from 4 cups of coffee. If youre caffeine-sensitive, be careful with coffee. You are probably already aware what amount and what kind of coffee suits, or doesnt suit you. The amount of caffeine that is safe for human consumption is actually written in our DNA.
4. Dont drink more than one cup a day if youre pregnant.
5. If you have high cholesterol please choose filtered coffee.
6. Coffee for kids, may increase bedwetting.
One survey reported that caffeine consumption of 5-7 year old kids may increase enuresis a.k.a. bedwetting.
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Mood And Mental Health
In a large cohort study of 43,599 men and 164,825 women, people who consumed caffeinated coffee had a lower rate of suicide. This could be due to caffeines ability to increase dopamine .
However, higher amounts can increase tension and anxiety, which can negatively affect mood .
The effects of caffeine on depression are also conflicting: there are studies showing both increased and decreased rates associated with caffeine consumption .
The explanation for conflicting results may lie in caffeines abuse potential and tolerance to both adverse and beneficial effects. Further research is warranted .
What Are Energy Drinks And Why Can They Be A Problem
Energy drinks are beverages that have added caffeine. The amount of caffeine in energy drinks can vary widely, and sometimes the labels on the drinks do not give you the actual amount of caffeine in them. Energy drinks may also contain sugars, vitamins, herbs, and supplements.
Companies that make energy drinks claim that the drinks can increase alertness and improve physical and mental performance. This has helped make the drinks popular with American teens and young adults. There’s limited data showing that energy drinks might temporarily improve alertness and physical endurance. There is not enough evidence to show that they enhance strength or power. But what we do know is that energy drinks can be dangerous because they have large amounts of caffeine. And since they have lots of sugar, they can contribute to weight gain and worsen diabetes.
Sometimes young people mix their energy drinks with alcohol. It is dangerous to combine alcohol and caffeine. Caffeine can interfere with your ability to recognize how drunk you are, which can lead you to drink more. This also makes you more likely to make bad decisions.
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How Much Caffeine Can I Take Daily
The caffeine content in coffee and other caffeinated drinks is highly variable, ranging from 50 to over 400mg per cup depending on size and strength. Generally, an average cup of coffee offers around 100mg of caffeine.
Many studies suggest that 400mg of caffeine per day is safe for most healthy adults, although some people consume much more than that without any noticeable issues.
It May Also Help Protect Against Some Diseases At Least When It’s Consumed As Coffee
Research from multiple studies done over the past few years suggests that drinking coffee regularly and in moderate amounts, such as two to three cups a day, may help protect against certain diseases, including Type 2 diabetes, liver cancer, and Parkinson’s disease.
In several large international studies, researchers found that people who drank moderate to large amounts of coffee each day had an even lower risk of developing diabetes Type 2 than people who drank a small to moderate amount of coffee, although there appeared to be benefits to drinking any amount.
These studies don’t confirm that drinking coffee reduces people’s risk of disease, of course, but merely show a relationship between the two.
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