Understanding the health benefits of coffee
Coffee is undoubtedly the world's favorite beverage. Derived from coffee cherry beans, it has taken over homes and offices as the preferred mild stimulant to boost mood, energize and empower. With over 1000 bio-active compounds, coffee has a huge potential to work synergistically with our bodies to improve overall health, wellness, and fitness. Historically, its health benefits were in high doubt, even classified as carcinogenic by the World Health Organization in 1991. Thankfully, it was absolved later in 2016 when it was found to resolve inflammation especially of cancerous nature. In recent years, there have been large cohort studies that have continued to vindicate coffee from harmful associations whilst emphasizing the importance of moderation in consumption. With regards to weight loss and management, coffee has been observed to bolster the body's natural functions of thermogenesis and fat oxidation. Excess weight paves way for a barrage of diseases and exacerbates already existing conditions.
Whether caffeinated or decaffeinated, coffee has been proved to improve the mortality rate amongst its users. Health-related deaths amongst coffee drinkers are significantly reduced because of its ability to fight inflammation in collaboration with the body. It's been found that the risk of diseases such as Type 2 diabetes, gallstone, cancer, Alzheimer's, heart disease, and depression is reduced. Coffee constitutes over a thousand different chemicals including caffeine which is the main stimulant. These chemicals work with the body to release various beneficial hormones. Even as we celebrate its benefits, too much of it can be detrimental to our bodies. Moderation is the word when it comes to consumption. It's advised to take 3 to 5 cups a day for it to maintain its healthy drink status.
Coffee and our bodies
How does coffee make you feel energetic and alert? It blocks adenosine, the hormone that makes you feel tired while releasing adrenaline that immediately energizes you. You can then perform mental and physical activities at an optimized level. Coffee also helps release feel-good hormones such as dopamine and serotonin leaving you relaxed and less stressed.
Coffee helps release epinephrine, a hormone that aids fat oxidation, which is expending of fat in the adipose and skeletal muscle. To further enhance weight management, coffee helps control the amount of sugar absorbed into your system. Less sugar absorbed means less deposit of unhealthy fats.
Many athletes swear on the efficacy of coffee in boosting performance, endurance, and speed. Because of its ergogenic abilities, a cup before physical activity energizes an athlete and adds stamina helping them burn more fat in the process.
Coffee lowers the risk of diseases
Coffee contains polyphenols and antioxidants which work to inhibit various diseases. Firstly, polyphenols work with minerals to help expend glucose in our bodies thereby lowering the risk of Type 2 Diabetes. Additionally, various polyphenols present in coffee have been observed to prevent cancer cell growth. It doesn't stop there because polyphenols also help fight depression by acting as an antidepressant. How amazing is this?
Coffee helps release dopamine, an important feel-good hormone that not only helps enhance mood, energy, and overall alertness. By protecting the cells that release dopamine, coffee has been seen to reduce the risk of neurodegenerative diseases such as Parkinson's and Alzheimer's.
By increasing the release of bile, coffee helps the formation of cholesterol balls which would ultimately form gall stones.
When you take coffee, it relaxes the organs responsible for breathing. Oxygen levels are improved which is beneficial for asthmatic people because it improves airflow, eventually decreasing chances of attacks.
Coffee helps break down build-up in the heart that would otherwise lead to heart diseases. By eliminating plaque accumulation, our hearts can function at their finest level. Coffee promotes a healthier cardiovascular system by promoting adequate blood flow.
Importance of moderation in coffee consumption
Everything in moderation. If you over-indulge in anything, it becomes toxic. So does coffee. There is something such as coffee toxicity which happens when one overloads on coffee causing illness. It is advised to take 400mg of coffee a day to appreciate its benefits. Above that, you risk sending your body to overdrive and might suffer detrimental effects. Check amounts of coffee in soft or energy drinks as well as coffee supplements to avoid suffering toxicity unawares. Symptoms of toxicity include nausea, irregular heartbeat, restlessness, frequent urination, and indigestion. Acknowledging the addictive properties of coffee, you should be careful not to fall into the trap of not being able to function without coffee. Remain in control of your coffee to avoid coffee tolerance. This is when the stimulating effects of coffee wane and because your body is used to it. When this is observed, take a break from coffee for a week or two.
As discussed, earlier coffee hastens blood flow, but overconsumption will overwork the heart leading to high blood pressure and might even cause a heart attack. Because coffee aids the release of adrenaline, overconsumption puts the body in a "flight or fight" mode for an extended amount of time. This is unhealthy and causes symptoms such as heart palpitations, nervousness, headache, and tremors.
It's advisable to drink your coffee after a balanced meal because coffee reduces appetite. One might stop eating and drinking adequately if they overload on coffee leading to underfeeding and dehydration. Plan your coffee around your meals and adequate drink of water.
Even as we enjoy our coffee, we must remember that overindulgence interferes with quality of sleep. Coffee inhibits the effectiveness of hormones responsible for sleep. For overall wellness, one should be able to get adequate sleep. Avoid taking coffee later in the day to allow for a more restful night.
Lastly, if one is pregnant or breastfeeding, be advised that coffee will pass through your system to the baby so stay away from coffee or practice moderation. If expecting, one should limit coffee to 200mg. a higher dose might lead to preterm birth or miscarriage. A breastfeeding mother should limit intake to 300 mg. If you have sleeping disorders or ulcers, it is advised to stay away from coffee until you have sought professional medical help.
Decaffeinated coffee
To decaffeinate coffee, chemical solvents or carbon dioxide gas is used to remove 97% of caffeine. Decaffeinated coffee is a good option for people experiencing the negative effects of caffeinated coffee. Fortunately, the health benefits of caffeinated coffee remain. As is advised to even caffeinated coffee drinkers, reducing cream and sugar in coffee enhances its health benefits.
Bottom line
In recent years, coffee's many health benefits have been studied and harnessed for enhanced living. We have learned how to optimize the astounding benefits of this beverage to impact our general health and wellness. It is a panacea that collaborates with our bodies to make us healthier and fight inflammation. It provides steady energy and alertness and even boosts moods whenever we need a pick-me-up. If taken with care, it's an effortless and enjoyable addition to our day that has the potential to change our lives. Nutritionists advise that coffee should be taken black, without creamer or sugar. And for maximum antioxidant intake, a light roast is best. There are controllable caveats, but we can truly appreciate this sumptuous drink that accompanies us, as we go about our lives.