Coffee consumption and its optimal effect on the body
Today we dive deep into the world of coffee and explore how it affects our gut health. I share with you fascinating insights into the positive and negative effects of coffee consumption.
Highlights of this episode
- Health benefits of coffee
Moderate coffee consumption (3-5 cups per day) can reduce the risk of diseases such as Parkinson's, Alzheimer's and type 2 diabetes. Coffee also has antioxidant and anti-inflammatory effects.
- Coffee and intestinal activity
Coffee stimulates intestinal activity and can help with constipation. It also supports the intestinal flora and liver function.
- Caution with excessive consumption
Too much coffee can have negative effects such as insomnia, anxiety and palpitations. It is therefore important to find the right balance.
Where does coffee come from?
The coffee plant is native to the tropical regions of Africa, with Ethiopia in particular being known as the place of origin. However, coffee is now grown in many parts of the world.
What is so special about coffee?
Coffee contains the psychoactive substance caffeine, which has an invigorating effect, which is why the drink is particularly popular as a morning pick-me-up. The amount of caffeine varies depending on the type of coffee and how it is prepared.
Does drinking coffee have health benefits?
Coffee can have numerous health benefits. In addition to improved concentration, coffee drinkers are said to have a reduced risk of some diseases. Coffee can also promote intestinal health.
Can coffee consumption also be unhealthy?
Yes, excessive consumption of coffee can lead to sleep disorders, nervousness and stomach problems, in extreme cases even to cardiac death. Some people are more sensitive to caffeine and should limit their consumption.
Is decaffeinated coffee a healthier option?
Decaffeinated coffee is a good choice for people who need to limit their caffeine intake, especially pregnant women or people with high blood pressure.
Can coffee be addictive?
Coffee can lead to addiction in some people, which is caused by the caffeine content. Withdrawal symptoms such as headaches can occur if consumption is suddenly stopped.
Bioactive substances in coffee
Let's start with an overview of what makes the consumption of coffee so special. Coffee contains many bioactive substances, including caffeine, chlorogenic acids, diterpenes and various antioxidants. These components affect our body in a variety of ways - and that of course includes our gut.
Caffeine
Caffeine is probably the best-known bioactive substance in coffee. It is a stimulant that can improve attention and alertness. Caffeine can also boost mood and temporarily combat fatigue.
Chlorogenic acids
Chlorogenic acids are antioxidants found in coffee beans. They contribute to the typical taste of coffee and have antioxidant and anti-inflammatory properties. Studies suggest that chlorogenic acids can also can have positive effects on blood sugar levels and metabolism.
Trigonelline
Trigonelline is a substance that is formed from chlorogenic acids during the roasting process. It gives coffee a slightly bitter taste. Trigonelline has antioxidant properties and has also been linked to potential beneficial effects on brain function.
Caffeoylquinic acids
This group of bioactive compounds has antioxidant and anti-inflammatory properties. They also contribute to the flavor of coffee and may offer various health benefits, including a possible protective effect against certain types of cancer and cardiovascular disease.
Melanoidins
Melanoidins are pigment-specific compounds formed during the roasting process. They give coffee its dark color and have antioxidant properties. Melanoidins can also have anti-inflammatory effects and support the immune system.
What is caffeine
During my research for this podcast episode, I came across a very interesting text, which I am happy to quote here:
Caffeine(Latin word: coffea) is produced during the metabolism of the coffee plant through photosynthesis. Just like theophylline (tea) and theobromineine (from the cocoa bean), it is an alkaloid (nitrogen-containing compounds) from the xanthine group of substances and is a psychoactive drug. Incidentally, THC and LSD (illegal intoxicants) are also among these drugs. In general, it can be assumed that when a psychoactive substance is ingested, the current mood is stimulated or intensified. People who on average react more sensitively to such substances require correspondingly smaller quantities of the stimulating drug. In this case, the so-called 'flutter man' is not uncommon after just 2 cups of coffee. From my own experience, the effect increases at times when you are already sensitive. Here, psychoactive substances can lead to restlessness and discomfort. It is advisable to reduce or completely avoid the consumption of such substances during sensitive times.
(...)
What
else is caffeine used
for?
It may be hard to believe, but caffeine is one of the substances most commonly associated with medical products worldwide, including over-the-counter products. At the top of the list are painkillers, closely followed by migraine tablets. Caffeine is also often used with other medications for heart failure, nerve pain, asthmatic and allergic conditions. In over-the-counter products, we find small amounts of caffeine in shampoos and cosmetic products, for example, which are used for their stimulating effect.
How does coffee affect the intestines and digestion?
Coffee is known to stimulate intestinal activity. Many people report that they feel the urge to go to the toilet shortly after drinking coffee. This is because coffee stimulates the intestinal muscles and speeds up gastrointestinal peristalsis, the wave-like movements that propel the contents of the bowel. This can lead to regular bowel movements in some people, which is often perceived as positive. In addition, a daily bowel movement is also important when it comes to preventing bowel cancer.
But how does coffee affect the intestinal flora?
The intestinal flora, or microbiome, consists of trillions of microorganisms that play a crucial role in our health. Studies have shown that coffee can have a positive effect on the diversity of the intestinal flora. Higher diversity is generally associated with better gut health. associated. Coffee also contains prebiotic fibers that can promote the growth of beneficial bacteria in the gut.
It is also interesting to note that coffee, as a plant-based food with its fiber, plant substances and antioxidants, not only supports the gut but also the liver. Apparently, it also reduces the risk of a so-called fatty liver. This is because coffee counteracts the effects of obesity, alcohol and fructose on the liver. Two to three cups a day are enough to do this.
Health benefits of coffee, apart from digestion
Increased mental alertness and concentration
The caffeine in coffee stimulates the central nervous system, which can improve alertness, concentration and cognitive functions.
Improved physical performance
Caffeine can increase adrenaline production, which increases physical performance, especially in endurance sports.
Fat burning support
Caffeine can stimulate the metabolism and promote fat burning. It is a common ingredient in fat loss supplements.
Reducing the risk of certain diseases
Type 2 diabetes - Studies have shown that regular coffee consumption can reduce the risk of type 2 diabetes.
Parkinson's disease - Coffee drinkers have a lower risk of developing Parkinson's disease, and caffeine can help alleviate some symptoms in people who already have the disease.
Alzheimer's disease - Coffee consumption is associated with a lower risk of neurodegenerative diseases such as Alzheimer's and dementia.
Liver disease - Coffee may reduce the risk of liver disease, including cirrhosis and liver cancer.
Protection against certain cancers:
Regular coffee consumption is associated with a reduced risk of liver cancer and colorectal cancer.
Antioxidant effects:
Coffee contains numerous antioxidants that can fight cell damage caused by free radicals. Antioxidants play an important role in protecting against chronic disease.
Improved heart health
Moderate amounts of coffee have been linked to a reduced risk of heart failure and stroke. Some studies suggest that coffee drinkers may have a lower risk of cardiovascular disease.
Reducing the risk of gout
Coffee may reduce the risk of gout in men and women by affecting uric acid levels in the body.
Mood enhancement and protection against depression:
Caffeine may promote the release of neurotransmitters such as dopamine and serotonin, which are associated with improved mood and a lower risk of depression.
It is important to note that the health benefits of coffee are generally observed with moderate consumption, i.e. about 3-4 cups per day. Excessive coffee consumption can have negative effects, including sleep disturbances, anxiety and stomach problems.
Potential
negative effects
While coffee has many health benefits, there are also potential negative effects, especially with excessive consumption or in people who are sensitive to caffeine. Here are the main negative health effects of coffee:
Sleep disturbances
Caffeine can disrupt sleep, especially if coffee is consumed late in the day. It can cause difficulty falling asleep, reduced deep sleep and an overall poorer quality of sleep.
Anxiety and nervousness
High amounts of caffeine can cause anxiety, nervousness and tremors in some people. Caffeine stimulates the central nervous system, which can lead to overstimulation. People who already have anxiety or panic disorders may experience a worsening of their symptoms due to caffeine.
Palpitations and increased blood pressure
In sensitive individuals, caffeine can cause palpitations and a temporary increase in blood pressure. In the long term, however, the effect on blood pressure appears to be small in most people.
Gastrointestinal complaints
Coffee can increase stomach acid production, which can lead to heartburn, reflux or stomach irritation, especially in people with sensitive stomachs or existing gastrointestinal disorders.
Diarrhea and irritable bowel symptoms
In larger quantities, coffee can irritate the intestines and in some people can worsen diarrhea or symptoms of irritable bowel syndrome.
Dependence and withdrawal symptoms
Regular coffee consumption can lead to caffeine dependence. If caffeine consumption is suddenly reduced or stopped, withdrawal symptoms such as headaches, fatigue, irritability and concentration problems may occur.
Bone loss and osteoporosis
Excessive coffee consumption can increase urinary calcium excretion, which could increase the risk of bone loss and osteoporosis in the long term, especially in people who do not consume enough calcium.
Pregnancy complications
High levels of caffeine during pregnancy can increase the risk of miscarriage, premature birth or lower birth weight of the baby. Pregnant women are often advised to keep their caffeine consumption to a minimum.
Increased risk of cardiac arrhythmia:
In people with cardiac arrhythmia (e.g. atrial fibrillation), caffeine can increase the risk of triggering episodes.
Interactions with medication
Caffeine can interact with certain medications, increasing or decreasing their effect. Caution should be exercised with antidepressants, thyroid medication and certain antibiotics in particular. So be sure to consult your doctor or pharmacist.
Increased risk of urinary incontinence
High caffeine consumption can increase the risk of urinary incontinence in some women, as caffeine irritates the bladder and increases urine production.
Promoting inflammation
In some cases, coffee can promote inflammation in the body, especially in people who are genetically predisposed to it or who already have inflammatory diseases.
Tooth discoloration
Regular coffee consumption can lead to discoloration of the teeth, as the tannins in coffee can penetrate the enamel and cause yellow or brown stains.
It is important to note that most of these negative effects usually occur with excessive coffee consumption or in sensitive individuals. When consumed in moderation, coffee is safe for most people and may even offer health benefits.
Does coffee dehydrate the body?
Coffee has long had a reputation for being dehydrating because it is known as a diuretic, meaning it stimulates urine production. However, the idea that coffee removes more water from the body than it supplies is outdated and has been refuted by more recent research findings.
Coffee does have a diuretic effect. But caffeine stimulates the filter function of the kidneys, which only increases urine production but does not dehydrate the body.
The amount of water absorbed through coffee consumption usually outweighs the loss of fluid through slightly increased urine excretion.
Several studies have shown that moderate consumption of coffee (about 3-4 cups per day) does not negatively affect fluid balance. Some studies have found that coffee consumption has comparable hydrating properties to water, especially in regular coffee drinkers whose bodies are used to caffeine.
In people who rarely drink coffee or are very sensitive to caffeine, the diuretic effect may be more pronounced. This could lead to a slightly greater loss of fluids, but it is usually not significant enough to cause serious dehydration.
Acid supplier
What is important to remember, of course, is that coffee is an acid supplier. So, if you tend to eat an alkaline diet anyway, coffee is not a problem. However, if you are already consuming too many acidic foods, then you are simply adding fuel to the fire with coffee.
However, it may also help to switch to more stomach-friendly variants such as cold brew, which contains less acid.
Summary
In summary, it can be said that coffee, when enjoyed in moderation, can actually be beneficial for intestinal health and health in general. It aids digestion and can promote the growth of beneficial gut bacteria. However, those who are prone to discomfort or sensitive to the ingredients in coffee may need to adjust their coffee intake.
At the end of the day, as is so often the case, it's all about the right balance.
And from all the sources I've consulted, 3 cups a day seems to be safe or even beneficial!
LINKS
Sources: https://kaffee-fee.com/de/koffein-wirkung-nebenwirkung
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