Is drinking coffee or caffeine good for your health?

 

Many individuals rely on a morning cup of coffee to begin their day. Not only does it keep them alert, but it also stimulates the central nervous system, which can have long-term effects on the body. The caffeine in coffee has no nutritional value and is tasteless, so it can have a long-term effect on the body. When consumed in moderation, one may feel more energized, but when taken in excess, it can have a negative impact on the body. Nevertheless, it is generally safe to consume one or two cups of coffee in a day. As one drinks the same amount of caffeine on a regular basis, the body becomes accustomed to it, and it can also influence other factors such as age, body weight, and health. To reduce the amount of caffeine, one should consume it gradually.

This article review is drinking coffee or caffeine good for your health, potential risks of caffeine, and many related issues.

 

Is drinking coffee good for health

What is caffeine?

Caffeine is an undesirable compound found naturally in a variety of plants, including coffee beans, tea leaves, kola nuts (used to flavor soft drinks), cacao pods (used to make chocolate), and some synthetic caffeine used to add flavor to drinks, medications, and foods, such as some pain relievers, cold medicines, energy drinks, and energy-boosting gummies and snacks. Most people use caffeine from beverages, and its use should be restricted to get the maximum benefit.

 

What are health benefits to coffee or caffeine on the body?

Coffee is normally considered safe. It encourages, or excites, your brain and nervous system. It can really benefit you, from increased alertness to being used as a headache treatment. Several studies propose coffee may be helpful to your health, and these are summarized as below:

1. Weight loss –

Caffeine can either help you lose weight or prevent you from gaining it. This is because it can suppress your appetite and temporarily stop you from wanting to eat. It can also stimulate thermogenesis, which means your body will produce more heat and energy by digesting food.

2. Brain & heart function –

Caffeine has a lot of benefits for your brain - it affects adenosine receptors and has antioxidants that work on different pathways. Studies have shown that drinking coffee can help boost your thinking abilities and slow down the mental decline that comes with getting older. In general, caffeine is good for your heart and can help manage your blood pressure.

3. Alertness –

Caffeine has been found to have an energizing effect on the central nervous system. When it is applied to the brain, it can cause an increase in alertness, which can lead to a feeling of feeling more alert and less fatigued. As a result, many individuals opt to consume coffee or tea in order to remain awake or alert. Additionally, caffeine is a common component in medications used to treat or manage migraine, sleepiness, and headache.

4. Memory –

Some research also suggests that a dose of caffeine after a learning session may help boost long-term memory. Caffeine may even help you to think and recall better, and those who drink coffee have performed better on tests.

5. Liver and colon –

Caffeine can be a great way to help your liver detoxify and reduce the risk of liver disease. It can also help increase the amount of glutathione, an antioxidant, in your body, which can help reduce the risk of hepatitis C infection and reduce the progression of disease. Plus, it may have some protective benefits for people with liver cancer.

6. Eyes –

Research has indicated that caffeine may possess anti-inflammatory properties, which may be beneficial in protecting individuals from Blepharospasms, an eye disorder caused by abnormal brain function that causes prolonged blinking and can lead to blindness. Additionally, studies have indicated that caffeine may be able to reduce the risk of injury to the eye lens, which could potentially lead to the formation of cataracts.

7. Sports performance –

Caffeine has been shown to enhance physical performance during intense exercise, leading to an increase in endurance performance and capacity, as well as a reduction in perceived exertion. However, the effects of caffeine on short-term high-intensity exercise are still insufficient.

8. Alzheimer’s and Parkinson’s disease –

Some studies have shown that drinking coffee on a regular basis reduces the risk of Alzheimer's disease and Parkinson's disease. However, these benefits are only available to people who consume high-caffeine coffee, rather than decaf coffee. Older people who drink caffeine may also have a reduced risk of other memory problems associated with aging. Consumption of coffee is often thought of as a health drink. However, excessive coffee consumption can also have adverse effects.

9. Increased Dopamine Levels –

Consumption of caffeine has been found to have a positive effect on mental health, as it increases the production of dopamine, a neurotransmitter that facilitates feelings of contentment and connection to the environment. Studies have demonstrated that consuming a moderate amount of coffee has been associated with a decrease in the student's likelihood of developing depression and suicide.

10. Other health benefits:

• Skin cancer - Several studies have suggested that caffeine may protect against certain skin cancers. It may help to prevent damaging ultraviolet light from initiating skin cancer.
• Other cancers - A regular consumption of caffeine may have less risks of endometrial cancer, prostate cancer, protection against head and neck cancer. Further it also protect against the reappearance of breast cancer.
• Kidney stones - Some studies found that regular consumption of caffeine may have less risk of developing kidney stone.
• Stroke – Few studies have found that who drank more than one cup of coffee per day had less cardiovascular disease, compare to who drank less. It means, low or no coffee drinking people may have more risk of stroke.
• Type 2 diabetes - Caffeine consumption more than one cup a day, may have developing less type 2 diabetes as compare to others. It may be due to dropping insulin sensitivity, meaning the body does not use the insulin created efficiently.

A bag full of coffee beans

 

What are negative effects of coffee or caffeine?

Several research about caffeine suggests that consumption of caffeine in moderation is beneficial. However, some studies highlight the possibly harmful effects of caffeine, as listed below:

# Circulatory and respiratory systems –

It is important to note that caffeine is excreted from the stomach and reaches its highest concentration in the bloodstream within one or two hours. Additionally, caffeine may cause elevated blood pressure for a brief period of time. In the event of an overdose of caffeine, it is possible to experience rapid or irregular heartbeats and respiratory issues. Therefore, it is important to consult with a medical professional to determine whether caffeine is safe to consume.

# Coffee in pregnancy –

Coffee or Caffeine Intake during pregnancy has been linked to pregnancy loss, delayed foetal growth, and abnormal foetal heart rhythm. According to research, if both parents consume more than 2 caffeinated beverages daily in the weeks prior to conception, there is an increased risk of pregnancy loss. However, women should reduce their caffeine intake during pregnancy.

# Breast-feeding –

Women who consumes large amount of caffeine, the small amounts of caffeine passes into breast milk. Which ultimately goes to infants, and creates trouble sleeping.

# Reproductive system –

It has been suggested that a high dose of caffeine may interfere with the production of oestrogens and the metabolic processes necessary for conception. Additionally, it may lead to a decrease in fetal development and a heightened risk of miscarriage. Consequently, it is safe to consume a small amount of caffeine during pregnancy.

# Depression –

Drinking too much caffeine can make your anxiety and depression worse. Studies have shown that excessive caffeine consumption can lead to weight gain, poor academic performance, and an increased risk of severe depression and despair.

# Insomnia –

Caffeine has the potential to induce wakefulness, even when it is not desired. The presence of caffeine can reduce the amount of melatonin, a hormone essential for sleep, in the body. Excessive caffeine consumption prior to bedtime can have a detrimental effect on sleep, potentially leading to insomnia. Therefore, it is recommended to limit caffeine intake during the afternoon and evening.

# Headaches –

Headaches can be caused by drinking too much caffeine, especially if you go through a period of caffeine withdrawal. Your brain's blood vessels get used to the effects of caffeine, but if you suddenly stop taking it, it can lead to a headache. Plus, if you drink too much caffeine, it could even be a factor in causing chronic daily headaches.

# Blood sugar –

Excessive intake of caffeine may result in an increase in blood glucose levels. Additionally, there are indications that caffeine may interfere with insulin function, resulting in a slight but perceptible increase in blood sugar, particularly after meals.

# Fertility –

Some studies suggests that caffeine may reduce muscle movement in the fallopian tubes, which carry eggs from the ovaries to the womb. It means that caffeine decreases a woman’s chances of becoming pregnant.

# Feelings of Anxiety –

Excess dose of caffeine may make you feel jittery or anxious. However, avoid excess caffeine, especially if you have an existing anxiety or panic disorder.

# Digestion and Urination –

If you're having heartburn, it could be because of caffeine. Caffeine can make your stomach produce more acid, which can make GERD worse. Plus, caffeine doesn't stay in your body - it's processed in your liver and goes out through your urine, so you might have to go potty sooner after having caffeine.

# Skeletal and muscular systems –

Caffeine in great amounts may restrict with absorption and metabolism of calcium. This can add to bone thinning (osteoporosis). If you consume excess caffeine, it may cause your muscles to twitch.

 

How much coffee or caffeine can I consume?

According to several studies, drinking moderate amounts of coffee (2 to 3 cups) daily is safe. However, it is important to read the label of the product carefully to determine the caffeine content. The caffeine content varies from product to product depending on many factors. It is important to keep in mind that the caffeine content can vary from product to product and various amounts are reported. Consider the following caffeine estimates: 

#Coffee: 

Standard brewed coffee - about 85 mg of caffeine.

Instant coffee — about 75 mg of caffeine.

Decaf — about 2 to 4 mg of caffeine.

Generally the longer coffee is brewed, the more caffeine it comprises. 

A cup of coffee

#Tea:

Black tea - roughly 40 mg of caffeine.

Black tea decaf — about 2 to 10 mg of caffeine.

Green tea — around 20 mg of caffeine.

White tea — about 15 mg of caffeine.

Herb tea contains 0 caffeine

Green tea good for health

#Soft drinks - 12-ounce sodas contain lots of calories and varying amounts of caffeine, from 54 mg in Mountain Dew to 34 mg in Coke to 0 mg in 7-Up.

#Energy drinks – These are loaded with caffeine (about 80 mg). You should consume these sensibly due to the high amount of caffeine in one can.

#Dark Chocolate - One ounce Dark chocolate contains 20 mg of caffeine,

#Coffee flavored desserts – it contains 8 ounces of coffee frozen yogurt or similar products.

Normally, coffee can be included in a healthy diet. But you should avoid excess intake cup of coffee for any specific medical reasons. 

 

Who should escape or limit coffee or caffeine?

You should take advice from your health care or doctor, about whether you should limit or avoid caffeine. Some studies advised the following people about caffeine amount intake:

• Patient with sleep disorders, migraines
• People taking supplements of antibiotics, asthma and heart medicines
• Person have anxiety, GERD or ulcers, high blood pressure problems
• Pregnant women, breast feeding women
• Child or teen

Conclusion:

It has been suggested in numerous studies that consuming moderate amounts of coffee or caffeine can have a positive effect on health. However, excessive consumption of caffeine can lead to health issues, such as agitation, difficulty sleeping, headaches, tremors, dizziness, and dehydration. Therefore, it is important to be aware of the potential risks associated with excessive caffeine consumption, and to enjoy caffeine responsibly without compromising one's health.

Reference Used:

https://www.healthline.com/health/caffeine-effects-on-body#Reproductive-system

https://www.webmd.com/diet/how-caffeine-affects-your-body

https://www.medicalnewstoday.com/articles/285194#energy-drinks