Coffee – Coffee is the most consumed beverage in the world (second only to water), with 2 billion cups drunk each day on Earth. But just how good is caffeine for our health? Shouldn't something so addictive be good for us?
As it turns out, it could be, and there doesn't seem to be any significant harm. This is due to the extensive research conducted over decades on the health effects of caffeine. Below we detail some of the important recent discoveries.
good things
Considering the effect a few shots of espresso can have on your heart rate, you might wonder if caffeine's effects on your organs are undesirable. However, many studies have actually demonstrated heart benefits.
A study published last year by scientists at the University of Bologna found that Italians who drank one to three cups of coffee a day had lower systolic blood pressure and pulse pressure than those who did not drink coffee at all. . People who smoked caffeine also had lower peripheral and central aortic pressures.
Another observational study found that people who drank one or more cups of coffee per day had a lower risk of long-term heart failure (5% to 12% per cup of coffee per day) than those who did not consume caffeine. got it. Interestingly, the risk of heart failure did not change from zero to one drink a day, but was about 30% lower for people who drank two or more drinks a day.
Other reviews and meta-analyses have shown that habitually consuming 3 to 5 cups of coffee per day is associated with a 15% lower risk of cardiovascular disease, and that higher coffee intake is associated with a lower risk of cardiovascular disease. We conclude that it is not associated with an increase in
Even people who drink up to 25 drinks a day (yes, you read that right) don't seem to be at risk for serious heart disease. A British Heart Foundation study published in 2019 found that participants who consumed two dozen coffees a day were less likely to develop arteriosclerosis. The study also found that drinking a cup of coffee can stimulate your body's brown fat tissue, which burns calories and generates body heat.
Other studies on obesity have also found evidence that a mug of java may help keep your waistline in check.
A 2023 study found that people with a gene that slows coffee metabolism have lower body weight, lower body fat levels, and lower risk of developing type 2 diabetes. The researchers therefore concluded that high blood caffeine levels may suppress body fat.
Consuming one cup every day may also have a positive effect on the brain.In a recent preliminary study in vitro In laboratory tests, espresso compounds were observed to inhibit tau protein aggregation, a process thought to be involved in the development of Alzheimer's disease.
Another study last year found a positive association between coffee (and tea) intake and the thickness of the macular retinal nerve fiber layer, a thin layer of nerve cells that transmits visual information from the eyes to the brain. There was found.
In the liver, caffeine also appears to help prevent some liver diseases. Back in 2015, a meta-analysis of 16 studies showed that coffee consumption can significantly reduce the risk of liver fibrosis and cirrhosis. why? The researchers hypothesized that this energizing compound may downregulate alpha-smooth muscle actin and procollagen expression, promoting liver healing.
Regardless of these potential health benefits, a cup of coffee might just make your morning a little more enjoyable. A social study found that people gave more positive evaluations of their performance and their own contribution to a group task if they had had coffee beforehand.
not so good
However, this mood-enhancing property of caffeine may only provide relief from caffeine withdrawal, which can cause headaches and irritability. However, if you overcompensate for these withdrawal symptoms, you may experience negative effects such as anxiety and headaches due to excessive caffeine intake.
These effects are more severe for certain people. One systematic review found, for example, that people with panic disorder were more likely to have a panic attack if they consumed five or more cups of coffee a day., And if you already suffer from insomnia, drinking alcohol before bed can make your nights longer.
In rare cases, consuming large amounts of caffeine can lead to caffeine overdose. In one case study, a college student was rushed to a hospital emergency room complaining of nausea, heart palpitations, and vomiting after ingesting a caffeine energy supplement containing 6,000 milligrams (mg), about 60 times the typical caffeine concentration. Ta. Mug of freshly brewed coffee.
However, unlike many other recreational drugs (alcohol, tobacco, etc.), caffeine does not seem to be associated with long-term, cumulative health problems at low, regular doses.
However, this safety certificate does not fully apply to fetuses. High caffeine levels during pregnancy are associated with miscarriage and low birth weight, which is why many national health organizations recommend a caffeine limit of 200 mg per day during pregnancy.His 2020 review published in british medical journal It goes on to say that “there is no safe amount of caffeine intake for pregnant women or mothers-to-be.”
conclusion
Caffeine is undoubtedly one of the safest recreational drugs. Although there are negative effects if consumed in excess, if you are not pregnant, you should be able to enjoy the energizing taste of coffee without worrying too much about your health.
