Coffee. Friend or Foe?
Coffee is high in many beneficial nutrients and antioxidants with some studies even suggesting that coffee consumers have a lower incidence of serious disease. Scientists have identified approximately 1000 antioxidants in unprocessed coffee beans with an abundance of health benefits.
Some of the key benefits of coffee intake include
Short term improvement of memory and concentration
May help prevent cognitive decline associated with Alzheimers and dementia
Moderate consumption can be cardio-protective
Reduced risk of type 2 diabetes
Performance and endurance enhancer
Lowers incidence of depression
Can help support chronic conditions such as gout and rheumatoid arthritis
So it good for us then? Lets take a look.
Caffeine
One of the most well known substances in coffee is caffeine, a potent stimulant. It affects the brain by blocking a neurotransmitter known as adenosine. Adenosine when released in the body makes us feel drowsy and it does this to help us fall asleep so that we can rebuild our energy reserves. Caffeine blocks this process so that we feel more energetic and alert. As caffeine wears off during the day, adenosine is released again and hence why we reach for another cup of coffee. Which brings me to my next point. Addiction.
Is Coffee Really Addictive?
Caffeine can cause a mild physical dependence in some people, particularly if you consume more that 2-3 cups daily. Abruptly withdrawing from coffee is known to cause
headache
anxiety
irritability
mood swings
fatigue
difficulty concentrating
Overconsumption can negatively impact digestion, the nervous and cardiovascular systems.
Digestive Health
Excess consumption of coffee can affect your digestive system due to the inhibition of adenosine which also has a role here. Regular bowel movements have been noted with loose stools and diarrhoea in those hypersensitive to caffeine. Another side effect can include increased urination. While not directly associated to stomach ulcer formation, in predisposed individuals it can worsen gastroesophageal reflux disease (GERD).
Sleep
Coffee can disrupt the sleep cycle by causing delay in falling asleep and decreasing total sleep time. In some individuals it can also contribute to insomnia. To avoid coffee negatively impacting your sleep, it is recommended to reduce consumption by 2pm
Nervous System
Caffeine provides a short-term boost in brain function and can stimulate many aspects of the central nervous system. Examples include:
Mood improvement
Increased reaction time
Promotes vigilance, attention and concentration
Improved short term memory according to some studies
Overall improvement in mental function
Several observational studies have also suggested that regular to moderate consumption of coffee was associated with 65% decrease in Alzheimer’s risk. Caffeine can also have a protective effects against Parkinson’s disease.
Heart Health
While there are some studies linking coffee consumption to cardiovascular disease, other studies have suggested that drinking it protects against plaque formation in the arteries, a condition known as atherosclerosis. According to Professor Metin Avkiran the Associate Medical Director at the British Heart Foundation, "Understanding the impact that coffee has on our heart and circulatory system is something that researchers and the media have had brewing for some time. There are several conflicting studies saying different things about coffee, and it can be difficult to filter what we should believe and what we shouldn’t”.
What About Skin?
There appears to be a significant difference in the topical application of the caffeine ingredient on the skin and the ingestion of coffee. A recent study found that drinking coffee may have a protective effect on the skin. Consuming coffee had a lowered incidence of Rosacea due to the vasoconstrictive and immunosuppressive effects of caffeine.
Topical application of caffeine ingredients can have anti-inflammatory, antibacterial and anti-ageing effects on the skin as well as having a vasodilating effect on the surface capillaries improving blood flow and oxygenation; however ingesting coffee in excessive amounts can promote premature ageing. While there is not much evidence to link coffee consumption to breakouts, it has been suggested that drinking coffee close to bed time negatively impacts sleep which can promote excess sebum production and subsequently cause breakouts.
Drinking coffee is one of the greatest pleasures in life. In my opinion, moderate consumption is key and being mindful of how it makes you feel, as its clear from the evidence that it can affect everyone differently. If it makes you feel good, enjoy a daily cuppa. Its good for the soul.
