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
