Regularly drinking 4 cups of coffee per day may reduce the risk of developing gout by 40% in men and 57% in women ( 50, 51). However, not all studies agree ( 48, 49). Coffee drinkers may have up to a 30% lower risk of developing multiple sclerosis (MS). Consuming 4 or more cups of caffeinated coffee per day may lower the risk of skin cancer by 20% ( 46, 47). Drinking 2–4 cups of coffee per day may reduce liver cancer risk by up to 64% and colorectal cancer risk by up to 38% ( 41, 42, 43, 44, 45). Drinking coffee may decrease the risk of premature death by as much as 30%, especially for women and people with diabetes ( 39, 40). It may slow disease progression, improve treatment response, and lower the risk of premature death ( 37, 38). Coffee may reduce the risk of liver damage (cirrhosis) by as much as 84%. SummaryĬaffeinated beverages like coffee and tea may reduce the risk of heart disease and type 2 diabetes, although this may depend on the individual.Ĭoffee consumption is linked to several other health benefits: This indicates that other beneficial compounds in coffee can also protect against type 2 diabetes ( 36). Interestingly, consuming decaffeinated coffee was also linked to a 21% lower risk of diabetes. The authors observed that the risk drops by 12–14% for every 200 mg of caffeine consumed ( 36). Similarly, those who consume the most caffeine have up to a 30% lower risk ( 36). However, this effect is generally small (3–4 mmHg) and tends to fade for most individuals when they consume coffee regularly ( 32, 33, 34, 35).Ī review noted that those who drink the most coffee have up to a 29% lower risk of developing type 2 diabetes. One thing to keep in mind is that caffeine may slightly raise blood pressure in some people. Other studies show that drinking 2–4 cups of coffee or green tea per day is linked to a 14–20% lower risk of stroke ( 30, 31). In fact, evidence shows a 16–18% lower risk of heart disease in men and women who drink between 1–4 cups of coffee daily (providing approximately 100–400 mg of caffeine) ( 29). May protect against heart disease and diabetesĭespite what you may have heard, caffeine doesn’t raise the risk of heart disease ( 26, 27, 28). SummaryĬaffeine may improve mood, decrease the likelihood of depression, stimulate brain function, and protect against Alzheimer’s and Parkinson’s disease. It’s important to note that coffee and tea contain other bioactive compounds (besides caffeine) that may also be beneficial. When it comes to mood, more caffeine isn’t necessarily better.Ī study found that a second cup of coffee produced no further benefits unless it was consumed at least 8 hours after the first cup ( 9).ĭrinking between 3–5 cups of coffee per day or more than 3 cups of tea per day may also reduce the risk of brain diseases such as Alzheimer’s and Parkinson’s by 28–60% ( 10, 11, 12, 13). In addition, a study linked drinking 2–3 cups of caffeinated coffee (providing about 200–300 mg caffeine) per day to a 45% lower risk of suicide ( 7).Īnother study reported a 13% lower risk of depression in caffeine consumers ( 8). One review reports that after participants ingested 37.5–450 mg of caffeine, they had improved alertness, short-term recall, and reaction time ( 1). This change in brain messaging is thought to benefit your mood and brain function. This causes a relative increase in other signaling molecules, such as dopamine and norepinephrine ( 5, 6). It stimulates the brain by blocking the effects of the neurotransmitter adenosine.Ĭaffeine has the ability to block the brain-signaling molecule adenosine. SummaryĬaffeine’s main effect is on the brain. Because it affects your brain, caffeine is often referred to as a psychoactive drug.Īdditionally, caffeine tends to exert its effects quickly.įor instance, the amount found in one cup of coffee can take as little as 20 minutes to reach the bloodstream and about 1 hour to reach full effectiveness ( 1). This combination further stimulates the brain and promotes a state of arousal, alertness, and focus. It may also increase blood adrenaline levels and increase brain activity of the neurotransmitters dopamine and norepinephrine ( 3). This blocks the effects of adenosine, leading to reduced tiredness ( 3). Normally, adenosine levels build up over the day, making you increasingly more tired and causing you to want to go to sleep.Ĭaffeine helps you stay awake by connecting to adenosine receptors in the brain without activating them. It functions by blocking the effects of adenosine, which is a neurotransmitter that relaxes the brain and makes you feel tired ( 2). That said, caffeine’s main effect is on the brain. Once consumed, caffeine is quickly absorbed from the gut into the bloodstream.įrom there, it travels to the liver and is broken down into compounds that can affect the function of various organs.
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