Refuted myths about coffee and caffeine – coffee is not unhealthy – naturopathy & naturopathic specialist portal

—

A few decades ago, coffee was considered unhealthy

Which assumptions are correct, which are wrong? The scientists explain what the current state of research is. Coffee was considered harmful to health in the past. The hot drink containing caffeine has been vilified as a potential trigger of cardiovascular disease, nerve problems, metabolic disorders, fertility disorders and even cancer. In recent years, however, a large number of studies have examined the individual health aspects of coffee consumption in more detail and refuted the myths one after the other.

Coffee is not just caffeine

When it comes to coffee, it is important to decide between the levels of effectiveness of caffeine and coffee. What applies to coffee does not automatically have to apply to caffeine, emphasize the nutrition researchers led by Professor Rob van Dam from the National University of Singapore Review. It is important to differentiate between coffee and caffeine.

Is caffeine dangerous for your health?

If coffee is healthy, is caffeine also good for your health? Anyone who thinks that is wrong. Basically, the dose makes the poison. “Those who consume a lot of caffeine in a short period of time can suffer symptoms such as anxiety, inner restlessness, nervousness, dysphoria, insomnia, excitement and psychomotor agitation,” the researchers write.

Caffeine can be fatal

Such complaints occur from doses of 1.2 g caffeine or higher. One cup of espresso contains around 63mg of caffeine. An energy drink about 80 mg, depending on the product. Caffeine can even be fatal. From 10 to 14 g of caffeine there is danger to life. To achieve such a dose, however, people would have to consume 75 to 100 cups of coffee in a short period of time. In the opinion of the scientists, fatal poisoning is therefore almost impossible.

However, experts repeatedly warn against caffeine drinks such as energy drinks or shots. If these are mixed with alcohol, it can be dangerous. Reports of cardiovascular, psychological and neurological complaints are not uncommon here. Even deaths occur in this context. Children and young people in particular often drink high-dose energy drinks. Young people, of all people, are healthier prone to side effects and complications.

Reduce tiredness with coffee?

Caffeine in coffee can defeat fatigue for a short time. However, caffeine cannot compensate for a lack of sleep. “Caffeine cannot compensate for the decline in performance after a long-term sleep deficit,” the researchers write in their analysis. For a short-term kick, caffeine can definitely help and increase performance. “The inhibition of adenosine reduces fatigue and increases performance,” write van Dam and colleagues. Because caffeine binds to adenosine receptors, blocks them and thus unfolds its effect.

Coffee Insomnia?

Those who drink coffee in the late afternoon or evening can definitely suffer from lack of sleep. It becomes more difficult to fall asleep and the quality of sleep decreases. The effect, however, is individual and depends on “gene variants of the adenosine receptor and the caffeine-metabolizing enzymes”.

Coffee high blood pressure?

Individual studies have shown that drinking coffee regularly does not affect blood pressure. In 2003, the US National Heart, Lung, and Blood Institute withdrew a warning that people with high blood pressure should drink little coffee. A study of as many as 150,000 women found no connection between coffee consumption and high blood pressure. Coffee was not associated with a rise in blood pressure even in people with high blood pressure.

But the researchers set one restriction. An all-clear could apply to coffee, but not to other caffeine drinks. Pure caffeine could very well cause a slight rise in blood pressure. With coffee there is no increase in blood pressure because the substances contained in coffee such as chlorogenic acid counteract an increase in blood pressure of caffeine. They therefore counteract the rise and compensate for it again.

Does Coffee Raise Cholesterol?

Filter coffee does not affect the cholesterol level: in order to increase it slightly, people would have to chew coffee beans or coffee powder, and in larger quantities. The researchers write that it depends on the preparation of the coffee whether the cholesterol level can be negatively influenced. Cafestol is included in coffee. This substance increases the LDL-C levels. The Cafestol content is only high in unfiltered coffee. Cafestol could have a negative effect on lipid metabolism to the relevant extent.

Conclusion: Filter coffee cannot increase LDL-C levels. But coffee that is prepared with a French press, Turkish or Scandinavian style, is very much. In randomized studies, the level of participants who drank a lot of unfiltered coffee (6 cups per day) was 17.8 mg / dl (0.46 mmol / L) higher than that of participants who consumed filter coffee.

Can coffee cause cardiac arrhythmias?

A big fear for many is that coffee could trigger cardiac arrhythmias. However, as the researchers emphasize, these concerns are unfounded. On average, six cups of filter coffee are harmless from a cardiovascular point of view. This also applies if people already have heart disease. A moderate consumption of three to five cups is even beneficial to reduce the risk of heart disease. Studies have also not confirmed the assumption that coffee can promote atrial fibrillation, according to the research team.

Does coffee dry out the body?

Another myth is that high caffeine consumption leads to dehydration. It is true that the excretion of urine is promoted. However, research has shown that even with a longer intake (≤400 mg / day), the water balance of humans is not negatively affected. Therefore, the researchers deny the myth that coffee is dehydrating.

Is Coffee Carcinogenic?

It is often claimed that coffee consumption can cause cancer. In the 1990s, medical professionals also believed in this myth. Today, however, the state of research is different: “The results of many prospective cohort studies have provided strong evidence that the consumption of coffee is not associated with an increase in cancer incidence or an increased death rate from cancer,” writes the research group.

On the contrary, coffee is said to even protect against cancer. Some studies have shown that coffee consumption is associated with a lower risk of melanoma, non-melanotic skin tumors, breast cancer, and prostate cancer. There are also indications of this for endometrial cancer and hepatocellular tumors. Coffee is also said to be good for the liver. Regular consumption can prevent hepatic fibrosis and cirrhosis.

A “Coffee and Lipoprotein Metabolism Study” 2005 in the USA came to the result: Caffeine coffee has no negative effect on pulse rate, body mass index, blood sugar level, amount of insulin and blood sugar levels. Similar to blood pressure, however, coffee and caffeine must be assessed in isolation. The isolated consumption of caffeine can reduce insulin sensitivity, at least in the short term. With coffee, however, things look different again. Studies have shown that regular coffee drinking has a lower risk of developing type II diabetes. However, the result was dose-dependent.

The researchers have two explanations for this. It could be that the human organism develops a tolerance with regular coffee consumption and the effect of the caffeine wears off. But it could also be that substances in coffee counteract the negative effects. However, these mechanisms of action have not yet been adequately researched, according to the research team.

Eliminating coffee can prolong life?

Quite a few people give up coffee because they believe that it is associated with a longer life. According to the current state of research, this is not true. Studies have shown that regular consumption of coffee can even extend life if people drink two to five cups a day, according to the researchers. However, the research team limits this aspect. The health-promoting effects cannot be attributed to caffeine and caffeine without coffee could be more damaging.

Anxiety and Insomnia from Coffee?

Some people are also more sensitive to caffeine than others. Those affected then suffer from anxiety and poor sleep quality. “People who experience these effects should be advised to limit their caffeine intake and avoid taking it late in the day,” advise the researchers. With energy drinks, consumers should pay attention to a maximum dose of 200 mg. Alcohol and caffeine should not be drunk in combination, according to the research group.

Coffee during pregnancy

Drinking coffee while pregnant women can slow down caffeine metabolism. Therefore, the caffeine level can also rise sharply. For this reason, pregnant women should only consume a maximum of 200 mg of caffeine.

Interactions between caffeine and drugs

In everyday medical practice, care should be taken to avoid changes and side effects. Some quinolone antibiotics, some heart medications, bronchodilators, and antidepressants slow down the breakdown of caffeine and increase its half-life. Caffeine can also change the way some drugs work.

How many cups of coffee are healthy?

The authors of the review recommend a caffeine intake of a maximum of 400 mg daily for adults. This corresponds to a good six cups of espresso or 4 cups of filter coffee. In this context, the researchers point out that the organism’s reactions to caffeine vary from person to person. Other factors, such as additional smoking, can also reduce the health effect. Smoking accelerates the caffeine metabolism, while oral contraceptives double the half-life. (sb)