If you simply can’t get on with your day until you’ve had your cup of Joe, you’re in good company. Of all the food and drink rituals that people enjoy, starting the day with a cup of coffee ranks among the highest.
While the way coffee affects you has much to do with the uniqueness of your system, recent news suggests that caffeine may not be all that bad for you. In fact, it may even do you some good. Read on...
For many people, the inviting smell of coffee brewing merely raises the spirits. For others, two or more cups before lunch are a must to function properly and meet daily commitments.
Close to nine out of ten Canadians consume caffeine, mainly in coffee and tea. The popularity of caffeine consumption has traditionally sparked concern among health professionals. However, recent studies contend that caffeine, in moderate doses, does not negatively impact the health and may actually help improve certain health conditions.
This does not mean you should deliberately increase your intake of caffeine. It simply confirms what many Java lovers have been saying for years: that a few cups of coffee a day are unlikely to harm you.
What is Caffeine?
Caffeine is a substance that is found in the leaves, seeds, fruits and nuts of close to 60 different plants, including coffee beans and tea leaves. It may also be produced synthetically. Synthetic caffeine is routinely added to many food products, particularly colas, and to over-the-counter medications such as analgesics (pain killers).
Once ingested, caffeine acts as a stimulant and actually mimics the body’s response to stress. In small doses, caffeine increases the heart rate and improves alertness. In larger doses, it can cause rapid heartbeat, sweating, nervousness, gastro-intestinal upset and insomnia. It is also a diuretic, increasing the desire to urinate and thereby contributing towards dehydration.
People have enjoyed caffeinated beverages for many centuries. In 2,700 B.C. the Chinese Emperor Shen Nung drank hot tea. Coffee's origins date back to 575 A.D. when coffee beans were used by African tribes as money and food.
The Good News
A number of studies have laid rest to various myths that surround caffeine consumption.
Caffeine and Heart Disease
Long suspected to increase the risk of cardiovascular disease, caffeine is now considered by most health authorities as a non-issue, when consumed moderately.
A study concluded in 1999¹ strongly indicates that the consumption of coffee (and other sources of caffeine) does not contribute to cardiovascular disease or increase the risk of stroke. This applies even to those who drink more than four cups of coffee a day.
Several other studies, including two that involved data collected from more than 85,000 women and 45,000 men, found no positive associations between drinking coffee and risk of cardiovascular disease.²·³
Caffeine and Breast Cancer
Since coffee has been linked with the development of benign cysts in the breasts, it has been speculated that caffeine consumption could also be linked to the development of breast cancer.
The Iowa Women’s Health Study (1993) investigated the link between breast cancer and caffeine intake among 34,388 women of post-menopausal age. No link was found4. A similar Harvard study into the overall health of close to 122,000 nurses, also determined that those who drank coffee did not increase their risk of developing breast cancer.
Caffeine and Osteoporosis
Although the diuretic effect of caffeine causes more calcium to be excreted in the urine, the Osteoporosis Society of Canada states that two or three cups of coffee are not harmful provided you get enough calcium in your daily diet. Adding milk to your coffee will compensate for any calcium loss as a result of caffeine intake.
Caffeine and Parkinson’s Disease
Researchers believe that caffeine can positively affect Parkinson’s Disease - a progressive nervous system disorder that affects the brain’s production of dopamine.
A study undertaken by the Harvard School of Public health in 2001, showed that caffeine intake can slow the progression of Parkinson’s Disease. Men who drank four to five cups of caffeinated coffee per day cut the risk of developing the disease nearly in half compared with men in the study who consumed little or no caffeine on a daily basis. Women who consumed between one and three cups of caffeinated coffee per day also cut their risk nearly in half (although this apparent benefit was lost at higher levels of intake5).
Caffeine and Headaches
Many over-the-counter analgesics contain caffeine since it has been shown to increase the efficacy of the medication. Caffeine achieves this by dilating (expanding) the blood vessels, thereby increasing circulation. Some people find that a strong coffee can halt a migraine or other type of headache in its tracks. A word of caution: many people find that caffeine consumption increases the incidence of headaches. Monitor your caffeine intake/headaches carefully and you should be able to tell how caffeine personally affects you.
Caffeine and Pregnancy
While the jury’s still out on how much caffeine a pregnant woman can “safely” consume, most health professionals feel it is best to give up or severely restrict coffee, strong tea and colas while pregnant. The reason for this is that caffeine easily crosses the placenta, and the growing baby does not yet have the enzymes to properly metabolize it.
Use Caffeine Wisely
Despite the good news, caffeine is not recommended for everyone. If, for example, you feel jittery after a cup of coffee, it is probably better to switch to the decaffeinated form or an alternative caffeine-free beverage.
People who have difficulty sleeping should either refrain from caffeine use altogether, or restrict caffeine to the morning hours.
While many people use coffee to perk themselves up, particularly in the workplace, there are better ways to clear a foggy mind and increase energy levels. A short walk in the fresh air, or around the office or hallways will wake up a body tired from sitting. A few stretches, a cool glass of water, or a piece of fruit will also help refresh you.
How Much is too Much?
Researchers say that moderate amounts of caffeine - up to 300 mg a day - will not negatively impact the health. (Three to four average cups of coffee or six cups of strong tea contain roughly 300 mg of caffeine.)
Regular consumption of over 350 mg of caffeine daily can cause physical dependence. If you then miss your caffeine fix, you will likely feel edgy and tired and may develop a headache. These symptoms will subside as soon as you have caffeine again. (If you have given up caffeine and you experience these symptoms, not to worry. They will go away in a few days.)
If you regularly consume over 600 mg of caffeine a day, you are likely to experience negative side effects such as anxiety, shakiness, insomnia and depression. Remember that hot chocolate, chocolate bars, colas and many medications also contribute to caffeine intake.
Here is the average caffeine content for common foods and beverages:
Cup of brewed coffee...............................100 - 130 mgCup of instant coffee.................................65 mgCup of decaf..............................................1 - 3 mgCup of tea..................................................30 mgCup of chocolate milk..................................5 mgGlass of cola or other soft drink.................35 - 54 mg50 g chocolate bar......................................20 mg 1 analgesic tablet........................................60 mg
1. Sesso, et al., Coffee and tea intake and the risk of myocardial infarction, American Journal of Epidemiology, 149 (2): 162-167, January 1999. 2. Willet, Walter C. et al., Coffee Consumption and Coronary Heart Disease in Women, JAMA. 275:458-462, 1996.3. Grobbee, Diedrick E. et al., Coffee, Caffeine and Cardiovascular Disease in Men, New England Journal of Medicine. 323:1026-1032, 1990. 4.Folsom A., et. al., “No Association between Caffeine Intake and Postmenopausal Breast Cancer Incidence in the Iowa Women's Health Study,” American Journal of Epidemiology. 138:380-383, 1993. 5. Ascherio A., Zhang S.M., Hernán M.A., Kawachi I., Colditz G.A., Speizer F.E., et al., Prospective study of caffeine consumption and risk of Parkinson's disease in men and women. Annals of Neurology, 50(1):56-63, July 2001.