“Dili kompleto akong adlaw kung dili ‘ko maka-kape”, we often hear from the people around us.
Many consider coffee a well-liked beverage, known for increasing focus and boosting energy. Coffee is one of the beverages which most people consume worldwide. Based on a statistical report on the market revenue for global consumption of coffee (2022), in the years 2020-2021, 60-kilogram bags of coffee weighing roughly 166.63 million were consumed, up from 164 million bags the year before. While in the Philippines, the total coffee consumed in 2020-2021 was about 3.3 million 60-kilogram bags (Statista Research Department, 2022).
Coffee is made from roasted coffee beans, grinding them into tiny particles often soaked in hot water before being filtered out. It can be served hot, cold or iced, but coffee is frequently served hot. Coffee is a dark-colored, bitter, and slightly acidic beverage primarily because of its caffeine content. According to Açıkalın (2018), caffeine in coffee stimulates the central nervous system (CNS), the heart, and the muscles. Through this, the health effects of coffee are controversial. Consequently, this article highlights its benefits and risks to human health.
Health benefits of coffee
Although researchers are not always clear on which of coffee's components are specifically responsible for the health-improving effects of their research, there is evidence that drinking coffee may help with the following:
1. Boosts energy
Coffee contains caffeine– a CNS stimulant known for its ability to combat fatigue and increase energy levels (Evans et al., 2022) by altering levels of certain neurotransmitters in the brain (Alasmari, 2020).
2. Possible linked in lowering the risk of type 2 diabetes
Another is the possible association with a decreased risk of developing type 2 diabetes over the long term. The ability of coffee to sustain the function of the beta cells in the pancreas, which create insulin to regulate blood sugar levels (Kolb et al., 2021), is thought to be the source of this. In addition, a study conducted by Akash et al. (2014) explained that coffee is rich in antioxidants which may impact insulin sensitivity, inflammation, and metabolism, all of which play a role in the development of type 2 diabetes.
3. Reduces body fat and promotes healthy weight management
Some studies suggest that coffee may promote weight management and may be related to a reduction in body fat. Caffeine in coffee may also promote a healthy weight, reducing the risk of certain conditions linked to being overweight, like heart problems, by supporting gut health and altering fat storage, which is all linked to weight management (Sirotkin et al., 2021). Furthermore, Collado-Mateo et al. (2020) study shows that caffeine may increase lipolysis, or the breakdown of fat in fat cells, which is one method through which the body burns fat.
4. Could support brain health
Despite conflicting findings, some research suggests that coffee may help support brain health. In a study by Naidoo (2022), caffeine stimulates the brain and helps stabilize the blood-brain barrier by increasing serotonin and acetylcholine. Also, in their findings, the polyphenol micronutrients of coffee may protect against free radical tissue damage as well as brain blood vessel blockage. The coffee beans contain high levels of trigonelline, a niacin-related compound, which has neuroprotective, antimigraine, sedative, memory-improving, antibacterial, antiviral, anti-tumor activities, and may activate antioxidants and protect brain blood vessels (Naidoo, 2022).
5. Enhances heart health
According to some studies, drinking an adequate amount of coffee may benefit one's heart health. The American College of Cardiology (2022) concluded that coffee beans have over 100 biologically active compounds. These substances can inhibit the gut's absorption of fat and block receptors known to be involved with abnormal heart rhythms (ACC, 2022).
Health risks of coffee
Drinking much coffee can also have some negative consequences. These may include the following:
1. Insomnia
One of the most sought qualities of caffeine is its capacity to help individuals stay awake. However, consuming too much coffee can make it difficult to get enough restorative sleep. According to Watson et al. (2016), consuming more coffee appears to prolong the time it takes to fall asleep. Additionally, especially for the elderly, it may lead to reduced overall sleep.
2. Anxiety
Even though moderate to low levels of caffeine can make an individual more alert in more significant amounts, the effect is more potent, resulting in caffeine-induced anxiety (Ferre, 2007). In a study by Winston et al. (2018), most people experience anxiety, jitteriness, and similar symptoms when they consume caffeine in extremely high doses of 1,000 mg or more daily. However, caffeine-sensitive persons may have comparable symptoms even with a moderate intake. Additionally, when taken all at once, small amounts have been reported to produce fast breathing and raise stress levels (Pane-Farre, 2015).
3. Digestive issues
The study of Onuorah (2021) concluded that small to moderate doses of coffee could help with gastrointestinal motility; however, more significant doses can cause gastroesophageal reflux disease (GERD) or loose stools. coffee's laxative effects have been linked to the release of gastrin, a hormone that the stomach generates and accelerates colonic action. Decaffeinated coffee has also produced a similar reaction (Boekema et al., 1999). However, the contractions that drive food through the digestive tract, known as peristalsis, are increased by caffeine, which may be why it also seems to encourage bowel motions. Given this result, it is not surprising that high doses of caffeine may cause some individuals to experience loose stools or diarrhea.
4. High blood pressure
Caffeine does not generally appear to make most people susceptible to heart disease or stroke. However, its stimulating effects on the neurological system have been demonstrated in numerous studies to increase blood pressure (Riksen, 2009). Caffeine increases blood pressure when consumed in large doses or right before exercise and in those who do not drink coffee often.
5. Rapid heart rate
High caffeine intake can have stimulatory effects that can make the heart beat more quickly. Mattioli et al. (2018) study shows that young people who drank energy drinks with incredibly high caffeine dosages have been linked to atrial fibrillation and an abnormal pulse rhythm.
6. Fatigue
Although caffeine gives energy, its effects wear off and can also make an individual tired. Ishak (2012) study concluded that caffeinated drinks, including coffee, tea, and others, are proven to increase energy. However, they may have the reverse result by causing rebound tiredness after the caffeine has left the body.
7. Frequent urination and urgency
Due to caffeine's stimulatory effects on the bladder, increased urination is a typical adverse effect of excessive caffeine intake. (Gunnars, 2018).
Coffee is undeniably a tasty beverage. This is why so many individuals look for coffee as soon as they wake up. Coffee is an excellent source of antioxidants. Although coffee may be the most significant dietary source of antioxidants, it should never be the primary source because it does not provide the same antioxidants as entire plant meals like fruits and vegetables.
For healthy adults, the U.S. Food and Drug Administration (2018) considers a daily caffeine intake of 400 milligrams, or around 4 cups of brewed coffee, as an amount that is typically not linked to harmful, dangerous effects. Moreover, the American College of Obstetricians and Gynecologists recommends pregnant women to keep their daily caffeine intake to less than or equal to 200 mg (or roughly 2 cups of brewed coffee).
Light to moderate caffeine intake appears to have fantastic health benefits. On the other hand, high dosages may result in side effects that interfere with daily life and may even negatively impact one's health. Aim for a mug of coffee you can tolerate. Be responsible! (CMU BSND OJT Ailean Faith S. Hotohot / This email address is being protected from spambots. You need JavaScript enabled to view it. / 09631091098)
References
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Alasmari, F. (2020). Caffeine induces neurobehavioral effects through modulating neurotransmitters. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7132598/
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