Coffee the good, the bad and the just plain bloody lovely!
Most of us love a cup or two to get through the day. I absolutely love my coffee, however there are many pros and cons to this delicious drink. Coffee contains nutrients, it’s a stimulant when we are tired, but it can affect our mental and physical health and wellbeing, for good and for bad.
Coffee contains a number of useful nutrients, including riboflavin (vitamin B2), niacin (vitamin B3), magnesium and potassium. It also contains some of those wonderful anti-inflammatory antioxidants, which can help with depression and in protection against type 2 diabetes, Parkinson’s disease, liver disease, liver cancer and may also support cardiovascular health.
However, caffeine has been related to stress in research, time and time again. Studies have found that caffeine intake prevents our cortisol (the stress hormone) levels from dropping. In a study cortisol levels were raised in subjects after their morning coffees and again after an early afternoon cuppa. When tested again the evening, after no coffee, levels had declined to control level.
Although sometimes it feels like we need that caffeine boost when we are depressed or anxious, consuming high amounts of caffeine can increase the risk of anxiety, especially among people with panic disorder or social anxiety disorder. Caffeine can also have a negative effect when taken with antidepressants or antipsychotic medication. If you take medication, it is worth researching the affect combining it with caffeine may have.
Most coffee lovers crave that first yummy warm cuppa in the morning to function. However, delaying that first hit for an hour could be a handy tool for anyone who struggles with, or has a family history of, depression or anxiety. This is due to studies finding that cortisol levels are raised upon waking, for those at risk. They were also found morning levels to be raised for those in, or had worked in, service careers such as police, fire brigade, army etc.
A pre-workout caffeine dose can give you that energy and drive to go for a workout and go harder for longer. It has been found to increase fat usage by up to 27%. However, the doses suggested are very high, up to 6mg/kg body weight. That could be the equivalent of 4-6 strong cups of coffee for a large man! I’m not sure anyone’s heart would thank them for that dosage.
During pregnancy, caffeine has been associated with birth defects, low birth weight, pre term and still birth. The World health organisation says it recognises this and recommends that pregnant women consuming more than 300mg per day should cut back. However, research suggest this should be lower, the UK government recommends a maximum of 200mg per day. See below for how that works out for you if you are expecting. I must admit I had a great time dancing to a full Fatboy Slim set after a filter coffee at the Isle of White festival at 12 weeks. Who needs booze when you have a little caffeine?
Studies have suggested that women who drink a lot of coffee may have a higher risk of bone fractures. Meanwhile men with a higher coffee intake, appear to have a slightly lower risk?? I got this from a reliable source but was unable to find the original study. I’d just like to know how much the average milk addition for each sex was and at what age the bone fractures were, as women of menopausal age or older would have higher risk anyway.
So how much caffeine is in your cuppa? Well, that depends on how strong you make it of course. General standard servings are:
1 mug of green tea = 35-55 mg caffeine
1 mug of tea = 75 mg caffeine
1 mug of instant coffee = 100 mg caffeine
1 mug of filter coffee = 140 mg caffeine
However, one study found that the caffeine content of coffee shop coffees varied from 51 mg to 322 mg in a single cup of coffee! So, if you are looking to watch your caffeine intake, it’s a good idea to limit coffees bought out of the home, especially if you are pregnant, unless you can be sure as to how much caffeine they contain.
Also, if you are cutting down on coffee, or caffeine, remember to replace your drinks with other fluids to avoid dehydration. Water, herbal teas, decafs, half fresh juice/half water drinks, fizzy water with fruit in or hot water with lemon and ginger are just a few ideas.
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