Frequent Coffee Breaks Keep You Healthy Too!

Coffee Breaks Make You Healthier

Coffee drinking is quite popular all across the world. There are many, who have coffee first thing in morning, referred to as bed coffee. Bed coffee is supposed to energize people and get them out of sleepiness. Many others take “coffee breaks” while at work, which relaxes them. Who would have forgotten the student days, when numerous coffee cups kept them awake until late nights just before examinations? Coffee drinking is supposed to increase alertness and concentration. The effects are mainly related to caffeine contained in the coffee.

Health-Related Benefits of Drinking Coffee

1. Lower risk of diabetes: In a Dutch study done on 40,000 people, it was found that drinking at least 3 cups of coffee or tea per day reduced the risk of developing diabetes by 42%. (Diabetologia 2009). The anti-diabetic effects are related to polyphenols found in coffee.

2. Lower risk of coronary heart disease: Moderate habitual coffee consumption (3-4 cups per day) lowers the risk of coronary heart disease, especially in women. (International Journal of Cardiology)

3. Coffee improves headaches and migraine, if taken alone or along with other painkillers.

4. Lower risk of brain stroke: Middle aged people in Japan, who drank 3 or more cups of coffee per day had lower rates of silent brain infarctions (strokes without symptoms, picked up on MRI scan of brain). Lesser brain infarctions would also lead to lesser incidence of dementia. (Journal of Stroke and Cerebrovascular Diseases, 2016)

3 or more cups of coffee intake per day reduced the risk of brain stroke (despite smoking tendency in coffee drinkers). A lower incidence of heart failure, diabetes and hypertension was also observed. (Nutritional Neuroscience, 2015)

5. Reduced risk of Alzheimer’s disease: Alzheimer’s disease is the commonest cause of dementia (memory loss and loss of other higher mental functions) in the world. Based on the meta-analysis of 11 research studies, it was found that higher coffee consumption reduced the risk of Alzheimer’s disease. (Nutrition, 2015)

6. Reduced risk of Parkinson’s disease: Parkinson’s disease is the commonest cause of movement disorder, characterized by tremors, rigidity and slowness of movements. Based on meta-analysis of 26 studies, increased caffeine/coffee consumption was associated with reduced risk of Parkinson’s disease. (Journal of Alzheimer’s Disease, 2010)

7. Reduced risk of multiple sclerosis: Researchers in USA and Sweden have found that drinking at least 900 ml (six cups) of coffee per day has protective effects against multiple sclerosis. Caffeine has neuroprotective properties and suppresses inflammation. (JNNP, 2016)

8. Reduced risk of depression and suicide: A meta-analysis of 11 studies showed a protective effect of coffee against depression. The relationship between coffee intake and depression was linear; for each cup/day increase in coffee intake, the risk of depression reduced by 8%. (Australia NZ Journal of Psychiatry 2016)

In addition, increased coffee consumption was also associated with reduction in incidence of completed suicides. (World Journal of Biol Psychiatry, 2014)

9. Reduced risk of cancer: Various studies have shown that regular coffee consumption is associated with lower risk of cancers. 5 or more cups per day reduced the risk of colorectal cancer (Oncotarget, 2016). Other studies have shown reduced risk of cancers of oral cavity, pancreas, urinary bladder, breast, uterus, and liver among regular coffee drinkers.

10. Lesser incidence of erectile dysfunction: Coffee can provide a boost to sexual health too. Men with coffee intakes of 2-3 cups of coffee/ day reported significantly lesser incidence of erectile dysfunction, as compared to those with no coffee intake or only 1 cup/day. (PLos One, 2015)

11. Lower death rates: Regular intake of coffee can increase longevity and prevent deaths too. Recent research has shown that people drinking 2-5 cups of coffee/day had significantly lower deaths from heart disease, chronic lung diseases, diabetes, pneumonia and influenza, and intentional self-harm. Coffee may reduce mortality risk by favorably affecting inflammation, lung function, insulin sensitivity, and depression. (American Journal of Epidemiology,

Possible Health Hazards of Coffee Drinking

1. Poor control of BP in patients with hypertension:  A recent study showed that older people with hypertension, who consumed 3 or more cups of coffee per day, had higher BP (systolic and diastolic). Coffee drinking, however, does not lead to an increased risk of developing hypertension (in people with normal BP).

2. Increased cholesterol levels: Drinking unfiltered or boiled coffee may cause an increase in the levels of LDL cholesterol and triglycerides.

3. Increased risk of coronary heart disease: Drinking 3 or more cups of Italian-style coffee (espresso or mocha) is associated with increased risk of coronary heart disease. (PLoS One, 2015). This effect was independent of cholesterol levels, as the cholesterol levels did not increase in this study.

4. Sleep problems: Caffeine is a brain stimulant and after consuming it, people feel alert. People sensitive to the stimulant effects of caffeine may not get proper sleep, if they drink coffee close to bedtime. Since, the effect of coffee may last for 5-6 hours, people sensitive to it should avoid coffee after 6 PM.

5. Not recommended for children: Coffee suppresses appetite, and may cause children to eat less. Also, after having coffee, children feel full, and avoid nutritious foods such as milk.

6. Pregnant and nursing women should have coffee in moderation: There is no restriction of coffee in pregnant or nursing mothers. However, they should restrict the coffee intake to 2-3 cups per day.

So, what is the final take home message?

1. Coffee is good for health, and can be safely consumed by adults.

2. For optimum benefits, it should be restricted to 2-5 cups per day.

3. The maximum safe limits for caffeine/coffee intake is 200 mg in one sitting (around 2½ cups of coffee) or 400 mg daily (around 5 cups of coffee). 

4. Coffee (without sugar and milk) has zero calories; and hence, people on strict diet too can freely have coffee.

DR SUDHIR KUMAR MD (Internal Medicine) DM (Neurology)

Senior Consultant Neurologist

Apollo Health City, Jubilee Hills, Hyderabad

Phone: 040-23607777/60601066

Email: drsudhirkumar@yahoo.com

Online Consultation: http://bit.ly/Dr-Sudhir-kumar

VEGETARIAN DIET INCREASES THE RISK OF CANCER AND HEART ATTACK; AND REDUCES FERTILITY

VEGETARIAN DIET INCREASES THE RISK OF CANCER AND HEART ATTACK; AND REDUCES FERTILITY

A recent study done at Cornell University in US has shown a higher risk of cancer and heart attacks in people eating pure vegetarian food for generations. Scientists have found that long-term vegetarianism can lead to genetic mutations, which increase the risk of heart disease and cancer.

Traditionally, red meat is known to increase the risk of colorectal (intestine) cancer, however, a recent research found the reverse, a 40% higher cancer risk among vegetarians!

This study compared two sets of people- meat eating people from Kansas (USA) and vegetarian people from Pune (India).

Long term vegetarian people were found to have genetic mutation that resulted in rapid metabolism of plant fatty acids, leading to increased amounts of arachidonic acid (which increases inflammation) and reduced production of protective omega 3 fatty acid. A shift of diet from fish (rich in healthy omega 3 fats) to vegetable oils (rich in less healthy omega 6 fats) has compounded the problem.

This study has clearly shown the higher risks of heart disease and cancer in pure vegetarian people. The message to vegetarians is clear- either eat fish or use olive oil (low in omega 6) if you cannot eat fish.

Previous studies have shown other problems with vegetarian diet:

1. Low sperm count leading to reduced fertility,

2. Low fertility could also be related to intake of pesticides (used in fruits and vegetables),

3. Vegetarians are also more prone to deficiencies of iron and vitamin B12.

4. One study found lower bone mineral density in vegetarians.

Finally, there is some good news for vegetarians. All is not gloomy. Research has also shown lower risk of diabetes, stroke and obesity among vegetarians as compared to non-vegetarians.

DR SUDHIR KUMAR MD DM

Senior Consultant Neurologist

Apollo Health City, Jubilee Hills, Hyderabad

Ph: 040-23607777/60601066

Email: drsudhirkumar@yahoo.com

The article details can be found in The Telegraph:http://www.telegraph.co.uk/news/2016/03/29/long-term-vegetarian-diet-changes-human-dna-raising-risk-of-canc/

SLEEPING PILLS AND HEALTH HAZARDS

SLEEPING PILLS: Pills for Blissful Sleep or Early Deaths?

Sleeping pills (sedatives and hypnotics) are commonly used (and abused) by the general population. About 6-10% of adults use prescription sleeping pills. The usage of sleeping pills is higher among women and overweight people. Usage also increases with increasing age and in those with pain or depressive illness.

Insomnia (an inability to get normal sleep) is cited as the commonest reason to use sleeping pills. A normal adult requires 7-9 hours of sleep per night. Sleeping pills help increase the number of sleeping hours providing bliss to people with insomnia. But is this bliss coming at a cost? Are there any health hazards associated with sleeping pill usage? The current article is aimed at finding out the risks and hazards of sleeping pill usage.

Do sleeping pills lead to more deaths?

Several studies have shown that use of sleeping pills is associated with higher death rates. In a large study published in British medical Journal in 2012, more than 10,000 people who used sleeping pills were compared to about 24,000 people who did not use sleeping pills. They were followed up for 2.5 years. The hazard of death was three times more in people prescribed as little as 1-18 sleeping pill tablets per year. The hazard for death increased with higher number of prescriptions per year, and it was five times more for those using greater than 132 doses of sleeping pills per year. This increased risk of death was seen with older benzodiazepines (such as alprazolam, lorazepam, diazepam) as well as newer agents (such as zolpidem and eszopiclone). The comparison was done after accounting for smoking, obesity and other risk factors that could contribute to more deaths.

In another study from UK, about 35,000 patients who were prescribed sleeping pills were compared to about 70,000 people who were not prescribed sleeping pills (control group). They were followed up for a mean duration of 7.6 years and death rates were compared between the two groups. In the first year, twice as many deaths occurred in the “sleeping pills” group as compared to the “control” group. After excluding deaths in the first year, there were approximately four excess deaths linked to drug use per 100 people followed for an average of 7.6 years after their first prescription.

Sleeping pills and cancer

In a large study, the risk of cancer increased by 35% in people who were prescribed sleeping pills, as compared to those without sleeping pills. This puts “use of sleeping pills” as risky as “smoking cigarettes” said, study leader Daniel F. Kripke.

Sleeping pills adversely affect work output

Sleeping pills cause drowsiness and hang over and affect the performance in work the next day too. Concentration is impaired and memory loss may be seen.

Sleeping pills and falls

Sleeping pill use is linked to falls in elderly, which is an important cause of fractures in them.

Sleeping pills increase the risk of road traffic accidents

Use of sleeping pills lead to increased road traffic accidents. This is because it hampers the attention and concentration ability.

Above hazards prove that sleeping pills are unhealthy and dangerous. Long-term use of sleeping pills has never been studied in people and should be discouraged. If sleeping pills are used at all, it should be for a short period of a few days and with extreme caution.

Dr Sudhir Kumar MD DM

Consultant Neurologist

Apollo Health City, Hyderabad
Email: drsudhirkumar@yahoo.com
Ph: 0091-40-23607777/60601066