Caffeine benefits for health.It is Good or Bad.
Every day, billions of people depend on caffeine to wake up, or go through that night shift or fall in the afternoon.
In fact, this natural stimulus is one of the most used substances in the world (1).
Click Here To Visit,
Caffeine is often spoken of as negative effects of sleep and anxiety.
However, studies also suggest that it has various health benefits.
This article examines the latest caffeine research and your health.
What is caffeine?
Caffeine is a natural stimulant commonly found in tea, coffee, and cocoa plants.
It works by stimulating the brain and central nervous system, helping to remain alert and prevent stress.
Historians consider the first brewed tea as early as 2737 BC. (1).Caffeine benefits
Coffee was invented several years ago by an Ethiopian shepherd who gave his sheep extra energy.
Caffeine reached the soft drink market in the late 1800s, and energy drinks followed.
Today, 80% of the world's population consumes one cup of caffeine daily and the figure reaches 90% of North American adults (1).
Summary
Caffeine is a natural stimulant that is widely consumed around the world. It helps in staying awake and preventing fatigue.
how it works
When ingestion, caffeine is rapidly absorbed from the intestines into the bloodstream.
From there, it travels to the liver and breaks down into compounds that affect the function of various organs.Caffeine benefits
That being said, the main effect of caffeine is on the brain.
It works by blocking the effects of adenosine, a neurotransmitter that relaxes the brain and makes you tired (2 reliable sources).
Typically, adenosine levels build up throughout the day, making you more tired and sleepy.
Caffeine helps keep adenosine receptors tied to the brain without disturbing them and keeping them awake. It inhibits the effect of adenosine, thus reducing fatigue (3Trust Source).
It may help to increase adrenaline levels in the blood and increase the brain activity of the neurotransmitters dopamine and norepinephrine (3 reliable sources).
This compound further stimulates the brain and promotes a state of alertness, awareness and concentration. Caffeine is often referred to as a psychotropic drug because it affects your brain.
In addition, caffeine rapidly repays its effect.
For example, the amount found in a cup of coffee can take 20 minutes to reach the bloodstream and 1 hour to achieve full effect (1).Caffeine benefits
Summary
It stimulates the brain by inhibiting the effects of the neurotransmitter adenosine.
Which foods and beverages contain caffeine?
Caffeine is found naturally in the seeds, nuts or leaves of some plants.
These natural resources are then harvested and used to make caffeine-rich foods and drinks.
Here is the expected amount of caffeine per 8-ounce (240-ml) served by some popular drinks (1, 4):
Espresso: 240–720 mg.
Coffee: 102–200 mg.
Yerpa Mate: 65–130 mg.
Energy drink: 50–160 mg.
Distilled Tea: 40–120 mg.
Soft drink: 20–40 mg.
Less Coffee: 3-12 mg.
Cocoa Beverage: 2–7 mg.
Chocolate Milk: 2-7 mg.
Some foods contain caffeine. For example, 1 ounce (28 grams) of milk chocolate contains 1–15 mg, and 1 ounce of dark chocolate contains 5–35 mg (4).
You may also find caffeine in some medications or supplements, such as colds, allergies, and pain medications.
It can improve mood and brain function
Caffeine has the ability to block adenosine, the brain signaling molecule.
This is due to the relative increase in other signal sources such as dopamine and norepinephrine (5, 6 trust sources).
This change in brain messaging has been thought to benefit your mood and brain function.
One study reported that after participants consumed 37.5–450 mg of caffeine, they improved awareness, short-term memory, and reaction time (1).
In addition, one study linked 2-3 cups of caffeine (providing approximately 200–300 mg of caffeine per day) with a 45% lower risk of suicide (7).
Another study reported a 13% lower risk of depression among caffeine consumers (8).
When in the mood, too much caffeine is not required.
One study found that a second cup of coffee provided no additional benefit when the first cup (9 trusted sources) was consumed for at least 8 hours.
Drinking 3-5 cups of coffee or more than 3 cups of tea a day can reduce the risk of brain diseases like Alzheimer's and Parkinson's by 28-60% (10, 11 Trust Source, 12 Trust Source, 13).
It should also be noted that coffee and tea contain bioactive compounds (other than caffeine).Caffeine benefits
Summary
Caffeine can improve mood, reduce the likelihood of depression, stimulate brain function and protect against Alzheimer's and Parkinson's disease.
Metabolism and fat burning
Due to its ability to stimulate the central nervous system, caffeine can increase metabolism by up to 11% and fat burning by up to 13% (14 reliable sources, 15 reliable sources, 16 reliable sources
In practice, consuming 300 mg of caffeine per day will allow you to burn more than 79 calories per day (17).
This amount may seem small, but it is equal to the extra calories that the average American (18 reliable sources) weigh due to an average weight of 2.2 pounds (1 kg).
However, in a 12-year study of caffeine and weight gain, participants reported that those who drank more coffee had only 0.8–1.1 pounds (0.4–0.5 kg) at the end of the study. (19 reliable sources).
Summary
Caffeine increases metabolism and promotes fat loss, but these effects are minor in the long run.
Exercise can improve performance
When exercising, caffeine can be used as a fuel for fat.
This is useful because it helps prolong the glucose stored in the muscles, which delays the time it takes for your muscles to reach fatigue (20 reliable sources, 21 reliable sources).
Caffeine improves muscle contraction and increases fatigue tolerance (1).
Researchers found that a dose of 2.3 mg per pound (5 mg per kg) of body weight 1 hour before exercise (22 reliable sources) improved endurance performance by up to 5%.
A dose of less than 1.4 mg (3 mg per kg) per pound of body weight is sufficient to achieve benefit (23).
In addition, studies have shown similar benefits to group sports, high-intensity exercise, and resistance exercise (23, 24).
Finally, it can reduce the amount of effort felt during exercise by up to 5.6%, which facilitates exercise (25).Caffeine benefits
Summary
Consuming small amounts of caffeine one hour before a workout is likely to improve exercise effectiveness.
May protect against heart disease and diabetes
Either way, caffeine does not increase the risk of heart disease (26Trust Source, 27Trust Source, 28Trusted Source).
In fact, evidence shows that men and women who drink 1–4 cups of coffee per day have a 16–18% lower risk (giving about 100–400 mg of caffeine) (29).
Other studies have shown that drinking 2–4 cups of coffee or green tea daily has a 14–20% lower risk of stroke (30Trust Source, 31).
Keep in mind that caffeine may increase blood pressure slightly for some people. However, this effect is usually small (3–4 mmHg) and most individuals usually disappear when they consume coffee (32, 33, 34, reliable sources, 35 reliable sources).
It can also protect against diabetes.
One study found that heavy coffee drinkers had a 29% lower risk of developing type 2 diabetes. Similarly, high caffeine eaters have a 30% lower risk (36).
The authors noted that the risk was reduced by 12–14% for every 200 mg of caffeine (36).
Interestingly, decaffeinated coffee intake is associated with a 21% lower risk of diabetes. This suggests that other beneficial compounds in coffee can also prevent type 2 diabetes (36).
Summary
Caffeine-containing drinks such as coffee and tea reduce the risk of heart disease and type 2 diabetes, although this is dependent on the individual.Caffeine benefits
Other Health Benefits of Coffee
Coffee intake is associated with several health benefits:
Liver protection. Coffee can reduce the risk of cirrhosis by 84%. It slows the progression of the disease, improves the response to treatment and reduces the risk of early death (37, 38).
Longevity. Drinking coffee can reduce the risk of premature death by up to 30%, especially for women and diabetics (39Trust Source, 40Trusted Source).
Reduced the risk of cancer. Drinking 2 to 4 cups of coffee a day can reduce liver cancer risk by 64% and colon cancer risk by 38% (41, 42, 43, 44 reliable), up to 45 reliable sources.
Care of skin. Consuming 4 or more cups of caffeinated coffee a day can reduce the risk of skin cancer by 20% (46 reliable sources, 47 reliable sources).
The risk of MS decreases. Coffee drinkers have a 30% lower risk of developing multiple sclerosis (MS). However, not all studies agree (48, 49 source of belief).
Arthritis prevention Regular intake of 4 cups of coffee a day can reduce arthritis by 40% in men and 57% in women (50Trust Source, 51).
Bowel health. Consuming 3 cups of coffee in less than 3 weeks a day will increase the amount and function of beneficial bowel bacteria (52 rial sources).
Keep in mind that coffee also contains other health promoting ingredients. Some of the benefits listed above may be due to ingredients other than caffeine.
Summary
Drinking coffee can improve healthy liver, skin and digestion. It prolongs life and helps prevent many diseases.
Safety and effectiveness
Caffeine intake is generally considered safe, although the habit develops.
Anxiety, restlessness, chills, irregular heartbeat and sleep problems (53 reliable sources) have been linked to overuse.
Excess caffeine may promote migraines, migraines, and hypertension in some individuals (54, 55).
In addition, caffeine easily crosses the placenta, which can lead to weight loss at birth or miscarriage. Pregnant women should limit their use (54, 56, 57).
Caffeine may interact with some medications.
People taking Xanaflex muscle relaxant or antidepressant LUX should avoid caffeine (58Regend Source) as these drugs may increase their effectiveness.
Caffeine benefits
Summary
Caffeine can have negative effects on some people, including anxiety, restlessness, and sleep problems.
Size recommended
Both the United States Department of Agriculture (USDA) and the European Food Safety Authority (EFSA) are considering 400 milligrams of caffeine per day for safety. It costs 2 to 4 cups of coffee per day (59 reliable sources).
It is notable that a single dose of 500 mg of caffeine has been reported as a dangerous overdose.
Therefore, it is recommended that you reduce caffeine intake to 200 mg per dose simultaneously (60 reliable sources, 61 reliable sources).
According to the American College of Obstetrics and Gynecology, pregnant women should limit their daily intake to 200 mg (62 reliable sources).
Caffeine benefits
Summary
Ground level
Caffeine is not as healthy as before.
Comments
Post a Comment