Coffee: Expectations vs. Reality

How does caffeine helpful for the human body?

Coffee is a hot beverage but nowadays cold coffee are also preferred by many peoples. Cold coffee is a new concept which is liked by many across the globe.

I personally prefer hot coffee as my pre-workout. As it provides me some sort of caffeine that helps me to remain focused while exercising, primarily while heavy weight lifting sessions.

It's an awesome drink that you can have but under moderation. Caffeine has wonderful impacts as well as drawbacks when consumed in wrong manner and overconsumption which isn't required.

Coffee also helps in improving teeth health as well when consumed under moderation.

Let's explore those key factors of coffee related to health and fitness!!

Clinical trials on coffee consumption

In the clinical trial review of 2017, it was found that drinking coffee is generally safe within usual levels of intake(usual level are generally 1 cup of coffee a day).

Moreover it is likely to improve health perspectives but it also causes harm when over consumed at doses of 3-4 cups or even more cups of coffee on a regular basis. 

However, there are some exceptions which include the possibility of increased risk in women who have a bone fracture.

Coffee consumption queries related to digestion

A review which was done in 1999 found that coffee consumption does not cause digestive problems but it may promote gastrointestinal reflux when over consumed.

Two reviews of clinical studies on individuals who were recovering from abdominal, colorectal, and gynecological surgery showed that consuming coffee was absolutely safe and effective for enhancing postoperative gastrointestinal function.

Mortality rate linked to coffee consumption

The National Institutes of Health–AARP Diet and Health Study which was done in 2012 scrutinizes the connection between coffee consumption and mortality. They found that drinking coffee was linked with lower death risk. Those who added coffee in their lifestyle lived more than to those who didn't.

Coffee consumption queries related to Cardiovascular disease

Coffee consumption under moderation isn't a risk factor for cardiac disease. A meta-analysis of 2012 summarized that people who consumed coffee under moderation had less probability of heart failure. 

A 2016 meta-analysis summarized that consumption of coffee was linked with a reduced probability of death in myocardial infarction patients. Three or even more cups of coffee per day does not affect the risk of hypertension when compared to little or no coffee consumption.

However, drinking more than one cup of coffee a day (generally, if you over consumed it like 3-4 cups or even more) might get you slightly increased risk factor.

So, don't over-consume anything not only coffee but everything because overconsumption of anything no matter how good it is but it might get you in serious trouble when consumed in the wrong manner which isn't required.

OVER CONSUMPTION ACTS AS A SILENT, YET A DANGEROUS ENEMY

Coffee consumption related to Mental health queries

Coffee consumption can actually help you in improving mental focus when consumed under moderation but if it's over-consumed then it get you sleeping disorders as well.

Like I said, I personally prefer a cup of black coffee before my workout as a pre-workout drink and most of the pre-workout supplements contain the required dosage of caffeine in it.

So, caffeine consumption under moderation isn't a bad deal!!

What is the current dosage of caffeine per day?

This is a bit controversial as many studies suggest slightly different numbers but commonly 300mg caffeine per day is considered to be the safest.

NHS(National Health Service), UK currently its guidelines recommend coffee consumption not more than around four cups a day. In case you are a pregnant woman then you aren't advisable to consume caffeine more than 200mg a day.

Side effects of over caffeine consumption

When overconsumption of caffeine happened, typically more than 300 mg caffeine a day then it might cause and worsen anxiety.

For some people, discontinuing or reducing caffeine consumption might be a great thanks!!

As it can significantly reduce anxiety(only to those who are addicted to caffeine consumption).

Caffeine-induced anxiety disorder(Caffeine-induced anxiety disorder is a subspecies of the DSM-5 diagnosis of substance/medication-induced anxiety disorder). 

DSM-5 disorders include anxiety separation disorder, selective mutism, specific phobia like social anxiety disorder that is most commonly known as social phobia, and they also suffer from panic disorder as well.

Over Consumption of caffeine over a long period of time is associated with anxiety. The caffeine effects and the anxiety symptoms both increase activity within the sympathetic nervous system (The sympathetic nervous system or SNS is among one of the two main divisions of the autonomic nervous system).

The autonomic nervous system regulates the body's unconscious actions.

Populations that may be most influenced by caffeine consumption are primarily adults and those who are already suffering from anxiety disorders.

Coffee consumption queries related to Type II diabetes

Systematic review and meta-analysis of 28 prospective observational studies in which over one million participants were representative, there it summarized that every additional cup of caffeinated and decaffeinated coffee consumed in a day was associated with 9% and 6% lower risk of type 2 diabetes respectively.

Coffee consumption queries related to Cancer

Coffee consumption on cancer risk generally indicates to be safe and doesn't have any effect. A review conducted in 2011 founds that regular consumption of coffee up to 6 cups per day lowers the risk of several cancer types.

A study published in 2017 concludes that drinking two cups of coffee a day may reduce the risk of several cancer types that includes breast cancer, colorectal cancer, liver cancer, head, and neck cancers respectively.

Please keep in mind that all the above-mentioned recommendations aren't substitute for any professional health care or medical advice. Seek, medical advice from your doctor before implementing anything!!

It is just for knowledge purpose only and doesn't substitute your doctor advice as every individuals aren't the same so everything differs according to different individuals requirements. The doctor or any other health care professional who examines you physically can get your best advice.

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Team GS Academy