Coffee, Coffee, Coffee!!!

Angel or Devil?

Here’s a shocking statistic… 90%of all Americans actually need a drug to get them through the day. And if they don’t get it, many might actually suffer withdrawal symptoms. And although that may sound like an exaggeration but it’s caffeine that nearly all Americans get in their coffee, tea and soda you today. That’s right, caffeine is a potent drug.

Although some of you might know most of you probably don’t, and I genetically suffer from mild heart condition that is called atrial fibrillation,or a-fib – erratic and fast heartbeat that can be caused by a plethora of different reasons. (If you would like to know more about that condition, message me because I assure you I know more than most). Anyhow, one of the things the doctors always ask about is caffeine consumption, which got me interested on the subject because it seems one day it’s good for you and then the next day it’s not.  Most people know a lot of the common things associated with caffeine consumption but there a lot of other things you might not know.

It is true that caffeine increases energy and alertness – and may even help fight certain chronic diseases (see below). But in large amounts, however caffeine can lead to nervousness and agitation along with high blood pressure, rapid heartbeats and even panic attacks.

The Facts About Caffeine. It’s EVERYWHERE!

With caffeine imbedded in so many different beverages and foods its pretty easy to consume more than you might realize.  Let’s do the math… The average adults drinks 3 cups of coffee a day with anywhere from 75mg to 200mg of caffeine in an eight ounce cup (depending on the brew, roasting, etc.)  Tea drinkers get about 65-70mg in a generic black tea brew and about 40-45mg in a generic green tea for 3 minutes.  (Caffeine in tea increases the longer you brew it.)  And soft drinks like Pepsi or Coke (regular or diet) has about 35mg of caffeine per 12 oz serving and don’t even get me started on energy drinks…  The dark chocolate you may eat – for its health benefits or just because its delicious – has about 20mg per ounce.  (The darker the chocolate the more caffeine.)  And just another on to add, the Excedrin we take for headaches has 65mg a tablet. So.. what does this mean?  The FDA suggests no more than 400mg a day but it can be quite easy to get a lot more without knowing it.

The Good News

An increasing body of evidence shows that caffeine, whether you get in any form, has POSITIVE health effects.  Some examples:

Less Cognitive Decline – In a 2012, a study with participates with mild cognitive impairment (which usually proceeds Alzheimer’s) had memory tests at the start of the study and again 2 to 4 years later.  Those that had caffeine consistent with 3 cups of coffee a day did NOT develop Alzheimer’s while those who DID develop dementia had caffeine levels that were on average 50% lower than those who did not.  (However, the study did not prove coffee was protective.)  Coffee does also contain other chemical compounds that might protect the brain cells but its also possible that the caffeine increased alertness and could make people pursue more social and intellectual activities that improve brain health.

Fewer Gallstones –  Two different studies found that coffee drinkers were less likely to develop gallstones than those who don’t drink it.  (20% in women, 40% in men).  The real reason was not yet known but its possible that gallstone contractions triggered by caffeine reduce buildups of stone forming cholesterol and bile pigments.  And, drinkers of the decaf didn’t get the same effect.

Less Parkinson’s Desease – Caffeine has been linked to lower incidences of Parkinson’s and found that the symptoms, such as tremors and stiffness, was eased in people that consumed 100 – 200mg twice a day (2-4 cups of coffee equivalent).

Headache Relief – A strong cup of coffee or tea can help ward off a migraine by constricting the blood vessels in the brain.  Caffeine also offsets the ending of the blood vessels that occurs during migraines.  And not surprisingly, this is why common head ache relief medication contains caffeine. Like Excedrin, Anacin, and Midol.

Better Workouts – Caffeine helps mobilize fatty acids of endurance so it could improve a workout.  It also can “rev” you up to get more energy during your workout.  Just make sure to drink plenty of water before, during, and after a workout since caffeine can cause dehydration.

The Not-So-Good News

Even though it’s almost impossible for an adult to overdose on coffee, tea or other beverages with caffeine, the FDA still warns that consuming any powdered form of caffeine can lead to an overdose. One teaspoon of the powder which is recently went to the death of a teenager contain the equivalent of 25 cups of coffee. (Not gonna tell ya which brand). And you probably already know that even the “safe” amounts of caffeine, such as that found a few cups of coffee, can lead to seep problems (especially when consumed within six hours of bedtime) and can cause unpleasant facts such as jitteriness or restlessness in some people. Some possible know risks include:

High Blood Pressure – Caffeine from a cup or two of coffee can temporarily increase the heart rate by as much as 10 to 20 bpm in a sensitive individual. This isn’t necessarily a problem in healthy adults but could be dangerous for those with hypertension or other cardiovascular illnesses. In some people, increased heart rate can also trigger a heartbeat irregularities (like arrhythmias and a-fib). Impaired Glucose Regulation – Some studies have found that people with type two diabetes who consume 2 to 3 cups of coffee may have higher than expected surges in there glucose/blood sugar after meals. People with diabetes should definitely talk to their doctors about their use of caffeine especially if they are having trouble regulating blood glucose and/or consuming large amounts.  However, just to show you how complicated caffeine research can be, a recent study found that coffee consumption reduced risk for type two diabetes. Now… Is it the caffeine or something else in the coffee? Research is still on going.

Stress – Caffeine increases adrenaline, the hormone that’s already elevated during times of stress any effect can be magnified if you happen to drink even more coffee during stressful times. There is some evidence that caffeine also can trigger panic attacks and people who have had them previously. And, even if you don’t have a history of panic attacks, large amounts of caffeine (more than 300 mg) at one time can possibly trigger with them too.

Incontinence – Caffeine increases urine production and studies have linked coffee intake to urinary incontinence. No surprise there though.

What To Take Home?

To minimize your risk for caffeine related health problems you should consider spreading your coffee and take out over several hours for alternate it with other beverages or water. So once again, it seems as long as something is done with proper moderation and with a little bit of smarts, coffee is totally fine being a part of your morning and even perhaps a mid-day pick me up.

-Stay Fit, Eric