Gaby
It’s no secret that for many, the desire for a sip of coffee is the most compelling reason to crawl out from under the covers in the morning. What is it about this aromatic beverage that holds such power over us? How harmful or beneficial is it really?
The Secret Weapon
First and foremost, like morphine and nicotine, caffeine is an alkaloid. This explains a lot about our attachment to coffee. Even early human civilizations discovered that consuming plants containing caffeine provided energy and had a stimulating effect. Who would turn down such an effect? 🙂
When we think of caffeine sources, coffee is the first that comes to mind. However, this substance is also found in tea, mate, cocoa, lemon, orange, grapefruit flowers, and camellia. Botanists identify around 200 species of such plants.
The natural function of this substance in plants remained a mystery for a long time. It wasn’t until the 1980s that researchers at Harvard University discovered that plants use caffeine as a natural pesticide! In concentrated doses, it can kill insects within hours. Under its influence, behavior is distorted, appetite decreases, and reproduction is suppressed in tobacco worms, milkweed beetles, moth larvae, and mosquitoes.
This raises the question: if caffeine has such a lethal effect on insects, does it harm the human body?
The Dark and Light Sides of Caffeine
Both the positive and negative effects of caffeine are linked to its impact on our nervous system and brain. Among the positives are:
- Stimulates and Energizes
This happens because caffeine blocks adenosine receptors in the brain, which slow down all processes and signal that the body is tired, indicating it’s time to rest or better yet, sleep. - Increases Endurance
Caffeine affects how muscles use glycogen, allowing them to function longer before fatigue sets in. - Relieves Pain
Caffeine helps block pain receptors.
Improves Mood
A cup of coffee boosts dopamine levels, creating a sense of well-being.
The negative effects of caffeine on our bodies vary depending on the dose and individual sensitivity.
– Insomnia
Consuming large amounts of coffee throughout the day can hinder sleep at night and lead to chronic insomnia.
– Tremors
In some individuals, caffeine can cause hand tremors.
– Headaches
As caffeine can lead to mild dependence, reducing its intake may result in withdrawal symptoms, such as headaches.
– Increased Blood Pressure
The metabolism of caffeine leads to the release of stress hormones, which raise blood pressure.
– Exacerbation of Cardiovascular Diseases
Since caffeine increases the strength and frequency of heart contractions, it can be dangerous for individuals with heart conditions.
Anxiety.
Caffeine can heighten anxiety, especially in people with anxiety disorders or in stressful situations.
Those who experience negative side effects from caffeine are advised to reduce or eliminate their coffee consumption.
In one form or another, over 80% of the world’s population consumes caffeine—making it the most widely used psychoactive substance on the planet.
How Much Coffee is Too Much?
The safe amount of caffeine can vary depending on individual sensitivity, weight, age, and health status. Therefore, there are certain guidelines that should not be exceeded.
Healthy adults can safely consume 300-400 mg of caffeine per day. This is equivalent to about 5.5 cups of espresso, made with 7-11 grams of ground coffee and 25-35 milliliters of water. Pregnant women should limit their intake to no more than 200 mg per day.
For teenagers aged 13-18, medical professionals recommend no more than 100 mg of caffeine per day, while children under 12 should consume no more than 3 mg per kilogram of body weight. Although children rarely drink coffee, it’s important to monitor caffeine content in sugary sodas and energy drinks, as this is indicated on the label.
In recent years, several cases of fatalities among teenagers linked to the consumption of caffeinated energy drinks have raised alarms among doctors, who are increasingly advocating for restrictions on the sale of energy drinks and other caffeinated products to children. In many countries, the sale of caffeine in the form of dietary supplements is also prohibited.
An Unexpected Turn
Just a few decades ago, medical professionals warned about the dangers of coffee consumption due to the risk of cancer. However, after years of research, in 2016, the World Health Organization removed coffee from its list of potential carcinogens. What caused this turnaround? It’s simply difficult to consider only one aspect of a diet and link it to health outcomes. For instance, early coffee studies often overlooked the fact that coffee lovers were frequently smokers and led sedentary lifestyles.
When new studies adjusted for these factors, they found a connection between coffee consumption and reduced mortality! Besides caffeine, coffee also contains antioxidants and other active compounds that may reduce internal inflammation and protect against various diseases.
Cancer.
There is a wealth of research confirming that coffee can actually suppress cancer due to its antioxidant properties. Coffee drinkers have a lower likelihood of developing melanoma, oral cavity cancer, uterine and prostate cancer, brain cancer, and colorectal cancer.
Type 2 Diabetes.
Numerous studies have shown that coffee drinkers’ bodies process glucose more effectively, reducing the risk of developing type 2 diabetes.
Neurological Diseases.
Regular daily caffeine consumption (even if obtained from a cup of tea rather than coffee) is associated with a lower risk of developing Alzheimer’s disease and Parkinson’s disease.
Liver Disease.
Coffee protects against liver cirrhosis in individuals with alcohol use disorders or fatty liver disease, who are primarily at risk for this condition.
Depression.
The enjoyment and satisfaction derived from a creamy cappuccino or a strong espresso undoubtedly improve mental well-being. Several studies have shown that coffee drinkers have a lower risk of depression.
Thus, recent research on coffee’s health effects indicates that in moderation, this beverage not only brings pleasure but also offers health benefits.
However, it can be confidently stated that individuals with poor diets and harmful habits, such as smoking and excessive alcohol consumption, are unlikely to experience the health benefits that coffee can provide.
