10 HEALTHY REASONS TO DRINK COFFFE
Originally posted December 4, 2014 http://www.onemedical.com/blog/newsworthy/10-healthy-reasons-to-drink-coffee-2/
GUEST BLOG—By Nikki Jong, Editor,
One:Life, a blog of the One Medical Group (www.onemedical.com)--Your daily cup of coffee may be doing
more for you than providing that early-morning pick-me-up. The health impact of
coffee has long been a controversial topic, with advocates touting its
antioxidant activity and brain-boosting ability, and detractors detailing
downsides such as insomnia, indigestion and an increased heart rate and blood
pressure. But the latest wave of scientific evidence brings a wealth of good
news for coffee lovers. Here are ten reasons drinking coffee may be healthier
for you than you thought.
1. Coffee is a potent source of healthful
antioxidants.
In fact, coffee shows more
antioxidant activity than green tea and cocoa, two antioxidant superstars.
Scientists have identified approximately 1,000 antioxidants in unprocessed
coffee beans, and hundreds more develop during the roasting process. Numerous
studies have cited coffee as a major–and in some cases, the primary–dietary
source of antioxidants for its subjects.
How it works: Antioxidants fight inflammation, an
underlying cause of many chronic conditions, including arthritis,
atherosclerosis and many types of cancer. They also neutralize free radicals,
which occur naturally as a part of everyday metabolic functions, but which can
cause oxidative stress that leads to chronic disease. In other words,
antioxidants help keep us healthy at the micro-level by protecting our cells
from damage. Finally, chlorogenic acid, an important antioxidant found almost
exclusively in coffee, is also thought to help prevent cardiovascular disease.
2. Caffeine provides a short-term memory
boost.
When a group of volunteers
received a dose of 100 milligrams (mg) of caffeine, about as much contained in
a single cup of coffee, Austrian researchers found a surge in the volunteers’
brain activity, measured by functional magnetic resonance imagery (fMRI), as
they performed a memory task. The researchers noted that the memory skills and
reaction times of the caffeinated volunteers were also improved when compared
to the control group who received a placebo and showed no increase in brain
activity.
How it works:
Caffeine appears to affect the particular areas of the brain responsible
for memory and concentration, providing a boost to short-term memory, although
it’s not clear how long the effect lasts or how it may vary from person to
person.
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3. Coffee may help protect against
cognitive decline.
In addition
to providing a temporary boost in brain activity and memory, regular coffee
consumption may help prevent cognitive decline associated with Alzheimer’s
disease and other types of dementia. In one promising Finnish study,
researchers found that drinking three to five cups of coffee daily at midlife
was associated with a 65 percent decreased risk of Alzheimer’s and dementia in
later life. Interestingly, the study authors also measured the effect of tea
drinking on cognitive decline, but found no association.
How it works: There are several theories about
how coffee may help prevent or protect against cognitive decline. One working
theory: caffeine prevents the buildup of beta-amyloid plaque that may
contribute to the onset and progression of Alzheimer’s. Researchers also
theorize that because coffee drinking may be associated with a decreased risk
of type 2 diabetes, a risk factor for dementia, it also lowers the risk for
developing dementia.
4. Coffee is healthy for your heart.
A landmark
Dutch study, which analyzed data from more than 37,000 people over a period of
13 years, found that moderate coffee drinkers (who consumed between two to four
cups daily) had a 20 percent lower risk of heart disease as compared to heavy
or light coffee drinkers, and nondrinkers.
How it
works: There is some evidence that coffee may support heart health by
protecting against arterial damage caused by inflammation.
5. Coffee may help curb certain
cancers.
Men who
drink coffee may be at a lower risk of developing aggressive prostate cancer.
In addition, new research from the Harvard School of Public Health suggests
that drinking four or more cups of coffee daily decreased the risk of
endometrial cancer in women by 25 percent as compared to women who drank less
than one cup a day. Researchers have also found ties between regular coffee
drinking and lower rates of liver, colon, breast, and rectal cancers.
How it works: Polyphenols, antioxidant
phytochemicals found in coffee, have demonstrated anticarcinogenic properties
in several studies and are thought to help reduce the inflammation that could
be responsible for some tumors.
6. Coffee may lessen your risk of
developing type 2 diabetes.
A growing
body of research suggests an association between coffee drinking and a reduced
risk of diabetes. A 2009 study found that the risk of developing diabetes
dropped by 7 percent for each daily cup of coffee. Previous epidemiological
studies reported that heavy coffee drinkers (those who regularly drink four or
more cups daily) had a 50 percent lower risk of developing diabetes than light
drinkers or nondrinkers.
How it works: Scientists believe that coffee may
be beneficial in keeping diabetes at bay in several ways: (1) by helping the body use insulin and
protecting insulin-producing cells, enabling effective regulation of blood
sugar; (2) preventing tissue damage; and (3) and battling inflammation, a known
risk factor for type 2 diabetes. One
component of coffee known as caffeic acid has been found to be particularly
significant in reducing the toxic accumulation of abnormal protein deposits
(amyloid fibrils) found in people with type 2 diabetes. Decaffeinated coffee is
thought to be as beneficial, or more so, than regular.
Note: There
is some evidence that coffee decreases the sensitivity of muscle cells to the
effects of insulin, which might impair the metabolism of sugar and raise blood
sugar levels. The significance of this
finding, however, is still unclear.
7. Your liver loves coffee.
It’s true:
In addition to lowering the risk of liver cancer, coffee consumption has been
linked to a lower incidence of cirrhosis, especially alcoholic cirrhosis. A
study in the Archives of Internal Medicine demonstrated an inverse correlation
between increased coffee consumption and a decreased risk of cirrhosis–a 20
percent reduction for each cup consumed (up to four cups).
How it works: Scientists found an inverse
relationship between coffee drinking and blood levels of liver enzymes.
Elevated levels of liver enzymes typically reflect inflammation and damage to
the liver. The more coffee subjects drank, the lower their levels of enzymes.
8. Coffee can enhance exercise
performance.
We’ve been
conditioned to believe that caffeine is dehydrating, one of the primary reasons
why fitness experts recommend nixing coffee pre- and post-workout. However,
recent research suggests that moderate caffeine consumption–up to about 500 mg,
or about 5 cups per day–doesn’t dehydrate exercisers enough to interfere with
their workout. In addition, coffee helps battle fatigue, enabling you to
exercise longer.
How it works: Caffeine is a performance and
endurance enhancer; not only does it fight fatigue, but it also strengthens
muscle contraction, reduces the exerciser’s perception of pain, and increases
fatty acids in the blood, which supports endurance.
9. Coffee curbs depression.
Multiple
studies have linked coffee drinking to lower rates of depression in both men
and women. In several studies, the data
suggested an inverse relationship between coffee consumption and depression: in
other words, heavy coffee drinkers seemed to have the lowest risk (up to 20
percent) of depression.
How it works: Researchers aren’t yet sure how
coffee seems to stave off depression, but it is known that caffeine activates
neurotransmitters that control mood, including dopamine and serotonin.
10. Coffee guards against gout.
Independent
studies on the coffee consumption patterns of men and women suggest that
drinking coffee regularly reduces the risk of developing gout. Researchers in
the Nurses’ Health Study analyzed the health habits of nearly 90,000 female
nurses over a period of 26 years and found a positive correlation between
long-term coffee consumption and a decreased risk for gout.
The benefit
was associated with both regular and decaf consumption: women who drank more
than four cups of regular coffee daily had a 57 percent decreased risk of gout;
gout risk decreased 22 percent in women who drank between one and three cups
daily; and one cup of decaf per day was associated with a 23 percent reduced
risk of gout when compared to the women who didn’t drink coffee at all.
Similar
findings have been documented for men: another large-scale study, published in
the journal Arthritis & Rheumatism, found that men who drank four to five
cups of coffee per day decreased their risk of gout by 40 percent, and that
those who consumed six cups or more lowered gout risk by 60 percent.
How it
works: According to the Nurses’ Health Study, coffee’s antioxidant properties
may decrease the risk of gout by decreasing insulin, which in turn lowers uric
acid levels (high concentrations of uric acid can cause gout).
The Cons of Coffee Drinking
The
potential health benefits of drinking coffee are exciting news, but that
doesn’t mean more is better. For some people, coffee can cause irritability,
nervousness or anxiety in high doses, and it can also impact sleep quality and
cause insomnia. In people with hypertension, coffee consumption does
transiently raise their blood pressure–although for no more than several
hours–but no correlation has been found between coffee drinking and long-term
increases in blood pressure or the incidence of cardiovascular disease in
patients with pre-existing hypertension.
Caffeine
affects every person differently, so if you experience any negative side
effects, consider cutting your coffee consumption accordingly. It takes about
six hours for the effects of caffeine to wear off, so limit coffee drinking to
early in the day, or switch to decaf, which only contains about 2 to 12 mg of
caffeine per eight ounces. Always taper your coffee consumption gradually.
Avoid quitting coffee cold turkey; doing so can lead to caffeine withdrawal
symptoms that may include severe headache, muscle aches and fatigue which can
last for days.
How to Keep It Healthy
So how much
coffee is healthy, and how much is too much? Two to three eight-ounce cups per
day is considered moderate; heavy coffee drinkers consume four cups or more
daily. Remember, the amount of caffeine per coffee beverage varies depending
upon the preparation and style of beverage. Eight ounces of brewed coffee may
contain as little as 80 to as much as 200 mg of caffeine per cup (an “average”
cup probably contains about 100 mg).
Your best bet: Skip the fat-filled, sugar-laden
coffeehouse beverages and order a basic black coffee. Alternatively, switch to
skim milk or unsweetened soy or nut milk.
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