Coffee is one of the most consumed beverages in the world. Apart from delighting us with its exquisite taste, many experts believe that it contributes to our well-being. It enhances our cognitive stimulation and protects our bodies from certain diseases. However, some are concerned about the risks associated with excessive intake, such as insomnia or increased blood pressure. What is the real impact of coffee on health?
The Benefits of Coffee on Our Health
The caffeine naturally present in this black brew stimulates the central nervous system. It helps combat fatigue and increase alertness. That is why many workers brew Nespresso compatible capsules to start their day in a dynamic and effective way. The active substance in coffee beans has positive effects on concentration and cognitive functions. It promotes the release of neurotransmitters such as dopamine and norepinephrine to improve mental clarity, vigilance, and memory. This increase in cognitive sharpness is useful for tasks that require sustained attention and good reasoning.
Research has suggested that moderate consumption reduces the likelihood of chronic disorders. A study in Diabetes Care showed a correlation between coffee intake and the risk of developing type 2 diabetes. Some compounds like polyphenols and antioxidants combat certain forms of cancer, including liver and colorectal tumors.
A study highlighted by SciTechDaily and published in the journal Nutrients emphasizes the benefits in combating liver conditions. The results indicate that regular, but moderate, ingestion decreases the chance of developing fatty liver disease. It slows the progression of cirrhosis in patients. These protective effects are attributed to the anti-inflammatory and antifibrotic properties of molecules present in coffee.
Risks and Precautions to Take When Consuming Coffee
Excessive coffee consumption can lead to unwanted effects. These may include heart palpitations, irritability, anxiety, and digestive disorders such as heartburn. These symptoms vary depending on individual sensitivity but are observed in those who consume large quantities of coffee.
Excessive consumption has downsides for long-term well-being. A study published in Nutrition Reviews indicates that overconsumption increases the risk of bone fractures in women. Excess exacerbates manifestations of anxiety and sleep disturbances, which have a negative impact on mental and emotional health.
To minimize risks, limit intake to less than four cups per day. Avoid drinking this black brew in the evening as it can lead to sleep disturbances. If you experience any adverse effects, we recommend consulting a doctor.
The Effect of Coffee on Cardiovascular and Dental Health
Numerous studies have been conducted to determine whether coffee is beneficial, neutral, or harmful to the heart and blood vessels. The results of these studies are often contradictory, making understanding this relationship even more complex. Some research suggests that moderate consumption reduces the risks of strokes and coronary heart disease. Antioxidants in the drink contribute to this protection by reducing inflammation and improving endothelial function. Other studies have highlighted associations between excessive coffee consumption and increased blood pressure and heart rate. These effects are attributed to caffeine.
The action of compounds such as tannins and acids can cause discoloration of teeth over time. This staining is exacerbated by factors like smoking. But it can be treated with whitening techniques practiced by oral health professionals. To prevent this risk, consume your drink with a straw or rinse your mouth with water after each cup.
Coffee and Kidney Health
Caffeine has diuretic effects. It acts as an antagonist on adenosine receptors, specific proteins located on cell surfaces. This substance is crucial in various physiological processes, including modulation of blood flow and absorption of electrolytes. It promotes an increase in urinary flow and, consequently, elimination of sodium and other ions.
Epidemiological studies have suggested an inverse association between coffee consumption and the risk of developing chronic kidney disease (CKD). According to a review published on the CIRAD (Centre for International Cooperation in Agronomic Research for Development) website, there is evidence of this relationship. Some scientists have hypothesized that antioxidant compounds in the beans play a protective role by limiting inflammation.
However, this connection can be influenced by factors such as capsule infusion method and consumers’ lifestyles. For example, adding sugar, milk, or other additives alters the effects of the drink.
Impact on Pregnancy
Excessive coffee consumption during pregnancy can pose a risk of low birth weight, premature birth, or miscarriage. Health guidelines, including those of the WHO, recommend not exceeding 300 mg per day. This amount is roughly equivalent to two cups, although the concentration varies depending on the type of bean and preparation method.
Pregnant women can opt for decaffeinated alternatives. These have undergone a precise process to remove much of the substance present in the beans. They allow enthusiasts to enjoy their favorite drink without fear of insomnia, heart palpitations, or anxiety. For added precautions, expectant mothers should consult a doctor for personalized advice.
Coffee’s Impact on Sports Performance: Myth or Reality?
Many athletes have a few cups before training or competition in the hope of enhancing their performance. This practice is based on the idea that coffee can provide an energy boost.
Several studies have been conducted on this. One of them, a study in the Journal of Strength and Conditioning Research in 2010, examined the results of 21 surveys. Researchers concluded that caffeine affects the body in various disciplines, including endurance and power.
It increases alertness, reduces perceived effort, and helps athletes maintain continuous intensity for longer periods. It promotes the release of fatty acids from adipose tissues to provide an additional source of vitality. However, note that excessive consumption can lead to undesirable side effects.
