BENEFITS AND DANGERS OF DRINKING COFFEE - VOLUME 12, ISSUE 5 - SEPTEMBER 2020

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While many of us have been taught that coffee is a guilty pleasure, you may be happy to know that recent studies have found several health benefits associated with drinking moderate amounts of coffee. Note that there are some circumstances where drinking coffee is not advised and that moderation and timing are important.

About coffee

Coffee is a better choice than energy drinks, soda and sweetened teas or juices because it contains no sugar or carbs and virtually no calories, so it fits into nearly all diets, including vegan, Paleo and ketogenic diets.

The level of caffeine in a coffee can vary quite a bit depending on factors like the type of beans, and the method used for making the coffee. An average 8-ounce cup of brewed coffee from ground beans contains about 95-100 mg of caffeine. But the same size cup from Starbucks (a "short") contains 155 mg. An average espresso contains about 64 mg, and a cup of green tea has about 44 mg.

What is a moderate amount of coffee? I recommend one cup of coffee per day.

Caffeine stays in the body for a long time, it takes about 6 hours to eliminate half of it. So it's really important to drink coffee earlier in the day (not after 3 p.m.) so it doesn't disrupt your sleep the following night.

Health benefits of drinking coffee

  1. High in antioxidants: One of the top health benefits of coffee beans is their powerful antioxidant properties, which may be even stronger than cocoa or some forms of tea. Coffee is effective at fighting free radical damage by increasing the level of antioxidants in the blood.

  2. Improves physical and mental performance: Many studies show that coffee increases alertness and improves both mental and physical performance in the short run, e.g. up to 2 hours.

  3. Supports cognitive function: Coffee has been shown to increase blood flow to the brain, which helps support cognitive function. The authors of several studies have found that drinking coffee lowers your risk of Alzheimer's disease and reduces overall cognitive decline.

  4. Protects liver health: Drinking coffee increases circulation and can stimulate the liver. For example, a study showed that increased coffee consumption was associated with lower rates of liver disease progression in people with hepatitis C. A Japanese study found that people who drank coffee almost daily had about half the risk of a type of liver cancer (hepatocellular carcinoma).

  5. Additional health benefits from coffee include:

  • a protective effect against type 2 diabetes

  • reduced risk of Parkinson's disease

  • reduced risk of several cancers including prostate, kidney and colorectal cancers

  • decreased risk of hospitalization for heart rhythm problems

  • a beneficial effect on the pulmonary function of non-smokers

  • a 25% lower risk of stroke in women who drank more than 1 cup of coffee per day compared to those who drank less

Potential dangers of drinking coffee

  1. Lack of caffeine tolerance: Some people find that consuming caffeine makes them anxious, jittery and unable to focus. If this describes you, you may want to avoid caffeinated coffee (or strictly limit the amount) and choose coffee that's been decaffeinated. It is also possible to experience nausea, vomiting and diarrhea as side effects of drinking coffee; this could be due to a sensitivity to coffee or caffeine. These would be clear indications to stop drinking coffee.

  2. Coffee is not recommended for some people: Children have always been advised not to drink coffee due to its potential effects on growth and development. Coffee is also not recommended for adolescents. Pregnant women are also not advised to drink coffee.

  3. Insomnia and headaches: To avoid insomnia, drink your coffee early in the day (before 3 p.m.). Headaches can occur as a symptom of caffeine withdrawal. If you decide to stop drinking caffeinated coffee, it may be best to cut down on the amount you drink gradually before you quit completely.

  4. Pesticides: It's best to drink organic coffee because most coffee is heavily sprayed with pesticides.

  5. Mould in coffee: Ochratoxin is the most common mould found in coffee. If your dry coffee grounds do not smell fresh, it may be due to mould, so it won't taste good either. Throw it out!

  6. Mould in coffee maker: These instructions apply to cleaning the classic, basket-and-carafe type of coffee maker. First, fill the water chamber with equal parts of water and white vinegar. Using a paper filter, allow it to brew until half the chamber is empty. Turn off the coffee maker and let it sit for 30 minutes, then finish brewing. Rinse the machine by using a new paper filter to brew a pot of clear water. Do this twice. Of course, it's important to wash the carafe and filter basket thoroughly with warm sudsy water.

How often should you clean your coffee maker? It depends on how often you use it and how hard your water is. A coffee maker that's used daily should be decalcified about once a month in hard water areas, and every 2 to 3 months if the water is soft.

In summary, in moderation, coffee can be enjoyed as an excellent addition to a well-rounded, healthy diet for most people.

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Supplements

There are a number of supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store:

  • Green Tea Extract

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References:

  1. Link R. Is coffee bad for you? Coffee nutrition facts vs. fiction. https://draxe.com/nutrition/coffee-nutrition-facts/ December 4, 2019. Accessed August 24, 2020.

  2. Stein S. How many hours does caffeine keep you awake? https://www.livestrong.com/article/521380-how-many-hours-does-caffeine-keep-you-awake/ December 20, 2019. Accessed August 26, 2020.

  3. Mercola J. Can coffee reduce your risk of Alzheimer's disease? https://articles.mercola.com/sites/articles/archive/2020/02/08/does-coffee-reduce-alzheimers-disease-risk.aspx February 8, 2020. Accessed August 25, 2020.

  4. Mercola J. Mounting evidence suggests coffee may have therapeutic effects. https://articles.mercola.com/sites/articles/archive/2012/09/16/coffee-health-benefits.aspx September 16, 2012. Accessed August 26, 2020.

  5. Taylor M. Are you drinking mouldy coffee? https://www.prevention.com/food-nutrition/healthy-eating/a20442428/moldy-coffee/ May 13, 2015. Accessed August 24, 2020.

  6. Strutner S. Your coffee maker is full of mould. Here's how to clean it. https://www.huffingtonpost.ca/entry/how-to-clean-coffee-maker_n_5861026 October 1, 2014. Accessed August 24, 2020.

Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.