Seniors Matter(s): Coffee - To be or not to be!

I was standing in line at my local Tim Hortons when I heard the man in front of me order an extra-large coffee triple, triple. I had no idea that the restaurant even served that proportion, and I wondered if it could be good for one’s health.

Like eggs with cholesterol, and alcohol, there are a variety of theories about the good versus the bad.

Seems as in all things, too much of a good thing can hurt you. Such is the case of coffee!

Caffeine is the most widely-consumed psychoactive substance in the world, and is the best-known ingredient of coffee. Its beneficial effects on the human body have been researched quite well, but coffee, as a whole, is a complex beverage with 1,000 different substances.

Some studies argue that caffeinated and decaffeinated coffee may have the same health effects and suggest that it’s not the caffeine that is responsible for most of coffee's health benefits.

Coffee has a higher caffeine content than tea, which may be good for those looking for an instant energy fix. If you're highly sensitive to caffeine, tea may be a better choice. It contains L-theanine, an amino acid with calming properties that may relax you while keeping you alert.

Coffee has been both praised and mocked for centuries. It’s been blamed to cause impotence and madness, other times a cure for laziness or “gift from heaven.” Heavy stuff. But what are the actual, scientifically-proven pros and cons of coffee we know today?

Research on coffee and its pros and cons for humans is nowhere near finished, but here is what I found out.

Having a cup of black coffee about an hour before a work-out can improve performance by 11-12 per cent.  Caffeine increases  adrenaline levels in your blood. Adrenaline is your body’s “fight or flight” hormone which helps you to prepare for physical exertion.

Coffee contains magnesium and potassium, which helps the human body use insulin, regulating blood sugar levels and reducing your craving for sugary treats and snacks.

Caffeine helps fat cells break down body fat and use it as fuel for training.

Moderate caffeine intake, one to six cups per day, helps you focus and improves your mental alertness.

Studies have shown that coffee drinker’s overall risk of premature death is 25 per cent lower than of those who don’t drink coffee.

One study has shown that coffee may decrease the risk of developing prostate cancer in men by 20 per cent, and endometrial cancer in women by 25 per cent. People in the test group drank four cups of coffee per day. Caffeine may also prevent developing of basal cell carcinoma, the most common type of skin cancer,

Reasonable consumption of coffee (two to four cups per day) is associated with a lower risk of stroke.

Studies have shown that regular coffee-drinking decreases the risk of Parkinson’s Disease by 25 per cent. There’s evidence that coffee causes activity in the part of the brain affected by Parkinson’s.

Coffee contains a lot of antioxidants, that work as little warriors fighting and protecting against free radicals within your body.

Caffeine decreases your insulin sensitivity and impairs glucose tolerance, and therefore, reduces your risk of Type 2 diabetes.

High caffeine levels in your blood reduce the risk of Alzheimer Disease. They also lower the risk of dementia.

Caffeine stimulates the central nervous system and boosts the production of neurotransmitters, such as serotonin, dopamine, and noradrenaline, which elevate your mood. Two cups of coffee per day prevent the risk of suicide by 50 per cent.

What is the downside?

Bad-quality coffee can have a lot of impurities in it, which can cause sickness, headache, or a general bad feeling. This can happen if your coffee is made from beans that have been over ripped or otherwise ruined. Even one ruined bean can make your cup toxic. If you invest and buy high-quality, specialty coffee you don’t have to worry about this.

The recommended maximum amount of caffeine is 400 milligrams (mg), roughly the amount that you’ll get from four cups of coffee. If you’re caffeine-sensitive, be careful with coffee. You are probably already aware what amount and what kind of coffee suits or doesn't suit you. The amount of caffeine that is safe for human consumption is actually written in our DNA. Studies on coffee's effect on a fetus have been controversial, but one thing is sure: if you drink coffee when pregnant, caffeine will also reach the fetus, and your baby is highly sensitive to caffeine. So, if you’re a heavyweight coffee drinker and can’t stop drinking it while pregnant, at least reduce your coffee intake to one cup per day.

Primary liver cancer is rising and is now the third leading cause of cancer mortality in the world. Multiple studies and analysis have shown that people who drink two cups of regular coffee have a 40-per-cent reduction in primary liver cancer mortality.
It turns out that coffee drinkers also have a lower risk of four other common cancers, metastatic prostate cancer, colon cancer, skin cancer including malignant Melanoma, and endometrial cancer. People who drink coffee have a low incidence, low risk of Parkinson's disease, low risk of cognitive decline, early dementia, and lower risk of Type 2 diabetes.

Whether it’s that first steaming cup of the day or that necessary afternoon boost, many of us can’t imagine a day without coffee.
There’s a growing body of research suggesting that a steaming cup of joe may also provide some quantitative health benefits.
The most recent, finds that coffee consumption at a level of one to four cups per day is associated with a reduced risk of metabolic syndrome (MetS) in observational studies.

“Metabolic syndrome occurs when a person has a combination of several risk factors, including hypertension, abnormal cholesterol, obesity, and high blood sugars,” says Seogeun Naomi Hong, MD, a specialist in internal medicine at St. Joseph Hospital in Orange, California. “Its other names include insulin resistance syndrome or Syndrome X.”

MetS affects more than one-billion people worldwide. Living with MetS can increase the risk of cardiovascular issues, including coronary heart disease and stroke.

According to the Mayo Clinic, adults can drink up to 400 mg of caffeine safely per day, roughly the amount found in four cups of coffee. You should talk to your doctor about safe consumption. The average Canadian drinks 2.1 cups of coffee per day. That is nothing compared to Voltaire, who was said to drink 40-50 cups of coffee per day. Talk about getting amped!  If you have an anxiety disorder, coffee may not be the best option for you. The study found that between one and eight cups of coffee daily “maximized the benefits for cognitive function, mood, physical performance, and hydration.”

It is less well known that coffee contains several essential nutrients that are important for human health. Just one cup of coffee contains 11 per cent of your daily allowance of riboflavin. Riboflavin, or Vitamin B2, is responsible for converting carbohydrates into glucose, which produces energy for the body. Coffee also contains six per cent of your daily allowance of Vitamin B5, also known as pantothenic acid, which is important for making red blood cells and is also crucial for making energy. It also contains manganese and potassium. Manganese is a trace mineral that is vital to helping the body in blood-clotting, bone formation, and reducing inflammation. Potassium is a mineral and an electrolyte that is important for carrying hydration to the cells. And finally, coffee contains magnesium and niacin, two other trace minerals with equally important responsibilities. Magnesium runs more than 300 enzymatic activities in the body and niacin is a B vitamin that turns the calories you consume into energy. As you can see from the nutrients listed above, it is not just the caffeine that gives you wings, it is the energy created because of electrolytes, trace minerals, and ample B vitamins.

If you are feeling down in the dumps, coffee can help. It is known to make you happier and to reduce your risk of depression.
Drinking six or more cups of coffee per day can cause anxiety and agitation. If you drink a lot of coffee, you may find yourself feeling jittery and you could get a headache. Too much coffee can even cause ringing in the ears and irregular heartbeat. So, if you experience these symptoms when you drink a lot of coffee, it might be time to cut down.

If you have, or are at risk of getting, osteoporosis, you may want to reduce your coffee intake or switch to decaf. Coffee can decrease the amount of calcium in your body, which can lead to weakened bones.

If you have diabetes, you may want to talk to your doctor about the effect coffee has on your blood sugar. Coffee may cause fluctuations both high and low

Coffee creamers may contain dairy derivatives that may trigger allergies. Some creamers also contain trans fats, which will rapidly increase your cholesterol levels.

In summary:
 

1. No caffeine after 2 p.m.
2. Do not load your coffee with sugar.
3. Choose a quality brand of coffee, preferably organic,
4. Avoid drinking too much coffee.
5. Add some cinnamon to your coffee.
6. Avoid low-fat and artificial creamers.
7. Add some cocoa to your coffee.
8. Brew your coffee using a paper filter.

Seems like coffee is like the rest of my life - everything in moderation.

Triple, triple? Really?

Good to the last drop!

Stay safe!