Hidden Benefits of Coffee
Coffee, a Healthy Stimulant?
Coffee is one of the most consumed beverages all over the world. Personally, I drink a cup or two of coffee every day if not most days, and I like mine black and sugarless.
There are mixed conclusions on whether drinking coffee has beneficial or harmful effects on health. Past studies seemed to suggest that coffee consumption might have detrimental health effects, but newer research studies are uncovering a strong association between coffee consumption and a myriad of health benefits.
Newer research studies are increasingly considering factors such as sedentary lifestyles, tobacco use, and underlying medical conditions which were skewing past studies. Additionally, a better understanding of the bioactive compounds of coffee has facilitated an in-depth look into their benefits.
On this blog we will explore whether coffee consumption has any health benefits.
Bioactive compounds of coffee
One of the main components in roasted coffee is caffeine which is also in many beverages including tea, sports drink, and some chocolates. Caffeine is a mild stimulant. Roasted coffee has more than 1000 bioactive compounds, including caffeine, chlorogenic acid, cafestol, kahweol among others. These compounds have been shown to contain antioxidant, anti-inflammatory, antifibrotic, anticancer therapeutic properties giving coffee a strong biological plausibility. Chlorogenic acid in coffee is rich in antioxidant properties which are protective.
Research Studies on Coffee and its Benefits
1. Reduced Risk of Developing Parkinson’s Disease or Its Progression.
Many research studies have been conducted to explore health outcomes of coffee, and it is mind blowing. One study found a strong correlation between increased coffee consumption and reduced risk of developing Parkinson’ disease (PD). Follow-up on participants showed that those who consumed coffee had a lower risk of developing the disease.
Additionally, those already with PD and consumed coffee regularly, there was decelerated progression of the disease which showed strong neuro-cognitive and neuroprotective properties of coffee consumption.
2. Protection Against Stroke, Dementia and Depression.
Another study concluded that coffee reduces the risk of developing stroke, dementia, depression in women and PD in men. The same study found a correlation between coffee intake and high incidence of sleep disorders and anxiety disorders in adolescents.
3. Low Risk of Chronic liver Disease
Individuals consuming more than two cups of coffee a day have less than half the risk of developing chronic liver disease compared to those who only consume less than a cup of coffee daily.
4. Trigger of Migraine Headaches?
Coffee was investigated for development of migraine headache, and there was no scientific evidence suggesting single dose of coffee causes migraines, but chronic consumption of coffee does amplify chronicity of migraine and suddenly stopping intake triggered migraine attacks.
5. Improved Metabolic and Cardiovascular Health
There are genetic studies which explored the relationship between black coffee consumption and metabolic, endocrine, and cardiovascular health and disease. Habitual intake of black coffee lowered the risk of prediabetes, type 2 diabetes, and coronary heart diseases through gene polymorphism.
6. Coffee as an Antioxidant
Other researchers have suggested that habitual coffee intake results in health benefits by promoting cell protection through its antioxidant properties. Through such, the body is protected against diseases such as hearth diseases and some cancers.
7. Cancer?
Few studies have been conducted to link coffee and caffeine intake with development of cancer. In fact, evidence shows negative association with some suggesting that coffee protects against cancers through antioxidant properties.
How Much Coffee is Enough?
From many sources and research studies, there is little evidence showing that coffee consumption in moderation (3-4cups per day or 300-400mg per day) has any health risks. However, some populations such as children, the elderly, adolescents, people with hypertension are more vulnerable to the negative effects of coffee and their consumption should be regulated. From current evidence pregnant women should take coffee in moderation and limit the same to less than 3 cups a day. Consumption of more than the recommended amounts can increase risk of abortion and impair foetal growth.
Best Practices Consuming Coffee
1. Moderation and NO additives
Coffee renders maximum health benefits when consumed in moderation and without any additive. That means no milk, no sugar or sweeteners, just black coffee. Adding milk to your coffee reduces its antioxidant effect as it reduces bioavailability of polyphenols.
Adding sugar to your coffee means that protection against metabolic and endocrine disease such as type 2 diabetes is lowered because sugar increases your blood glucose levels, and constant high blood glucose can result in metabolic diseases.
Therefore, coffee offers maximum benefits when consumed in moderation and without any additives.
2. Not too early and before Noon
Before waking up, cortisol, commonly known as stress hormone, a chemical in our blood that regulates stress, energy balance and autonomic functions, blood pressure, and blood sugar levels, is released into the blood in preparation for the day ahead.
Caffeine in coffee increases production of cortisol. Therefore, it is advisable to avoid coffee immediately upon waking, early in the morning. Over time, regular coffee early in the morning can result in cortisol resistance or tolerance where the body reduces production of cortisol on its own, and increasingly relies on caffeine which can result in tolerance and need to drink more to
Being a stimulant, it is important to consume coffee around the mid-morning, preferably before noon when cortisol levels start to dip. Research has shown that consuming coffee beyond midday can affect sleep and result in sleep problems; trouble falling asleep, trouble staying asleep, waking up after falling asleep even when you don’t wish to wake up, among others.
SUMMARY
Research shows that there are many benefits of drinking coffee and when consumed in moderation coffee can positively impact health outcomes. Not too early in the morning, in moderation, not beyond noon time, and absolutely not late in the evening.
