Coffee: A global phenomenon
Coffee is more than just another beverage – around 1 billion of us drink it every day. It’s big business too, with over 2.25 billion cups of coffee are consumed worldwide daily. In the UK, 80% of people visit a coffee shop at least once a week. Wherever you look, coffee is a modern ritual followed by millions of people. But how does it impact our health and blood pressure?
This article explores coffee’s effects, busts some myths, and offers health tips for coffee drinkers.
Debunking coffee myths
Time for a coffee break… likely due to its global popularity, several myths pervade around the negative effects of coffee consumption:
- Myth 1: Coffee is dehydrating
Truth: While the caffeine found in coffee has diuretic effects, the fluid contained in the drink itself offsets that effect. Furthermore, regular coffee drinkers can build up a tolerance that completely cancels out the diuretic properties of caffeine. - Myth 2: Coffee always raises blood pressure
Truth: The relationship between coffee and blood pressure is complex. Caffeine can cause a temporary spike in blood pressure, but any increase is short-lived. For many people without blood pressure issues, moderate coffee consumption isn’t a concern. - Myth 3: Coffee stunts growth
Truth: While children under 12 shouldn’t drink caffeine at all, scientific studies haven’t found a link between moderate coffee consumption and stunted growth in adults or older adolescents.
Types of coffee and their effects
Not all coffee is created equal. The brewing method and type of coffee can significantly impact its caffeine content and health effects:
- Espresso: Highly concentrated, with about 63 mg of caffeine per ounce. A quick brewing time results in lower levels of cafestol, a compound that can raise cholesterol.
- Drip coffee: Contains between 12 and 16 mg of caffeine per ounce. The paper filters used in this method trap most of the cafestol, making it a heart-healthier option.
- Cold brew: Often higher in caffeine due to its longer steeping time and is also less acidic, which may be gentler on the digestive system.
- French press: Unfiltered and retains more cafestol. While flavourful, it may have a more pronounced effect on cholesterol levels.
- Instant coffee: Generally, contains less caffeine and fewer antioxidants than freshly brewed coffee.
The brewing method can influence both taste and the coffee’s impact on your health. If you’re concerned about how caffeine might raise your blood pressure – even if only for a short time – it’s worth understanding these differences so you can make informed choices.
Coffee and overall health: Finding the right dosage
Independent of the specific bean, roast or brewing method, cup size matters. Whether coffee has a positive or negative effect on health depends on how much coffee you actually drink. Because yes, excessive quantities, caffeine can lead to anxiety, restlessness, nervousness, irritability and even insomnia. And yes, coffee does stain your teeth.
Not only does the type of coffee affect how it impacts the body, the same is true for the person under its influence and there is a wide variation in how sensitively people react to caffeine and how fast they can metabolise it. So, what’s the magic number? The FDA states that healthy adults can have up to 400 milligrams a day without suffering dangerous or negative effects. This translates into six well-filled cups of espresso.
As we will see in the following section, the consumption of 2 to 5 cups of coffee a day can have a positive effect on your physical and mental health, and even mortality. However, you might want to stay away from drinks that mix coffee and alcohol: According to a meta study the combination of caffeine and alcohol can lead to cardiovascular disorders as well as mental and neurological complications.
Coffee and blood pressure: Finding the right balance
While caffeine in coffee can cause a temporary rise in blood pressure, this effect seems to lessen with regular consumption as the body builds tolerance. Some studies suggest that a coffee intake of around three cups per day might even be beneficial for those with hypertension. However, it’s important to note that these studies focused on moderate consumption. For people with very high blood pressure, exceeding that amount may be counterproductive.
The curveball here is undiagnosed hypertension, which affects many people. If you’re concerned about how coffee might act on you, understanding your blood pressure is key. That’s why many are turning to the Aktiia system that offers continual monitoring. The Aktiia system provides data to calculate your cardiovascular risk which then lets you make informed choices about your health and lifestyle, including your coffee consumption.
Coffee and heart health: What the science says
Antioxidant properties and heart health
Coffee is packed with antioxidants like chlorogenic acids, which combat oxidative stress or inflammation and are important factors in heart disease. The study published by the European Journal of Preventive Cardiology found that moderate coffee intake can lower heart disease risk by reducing inflammation.
Risks and recommendations
For those with high blood pressure, moderation is crucial. The American Heart Association points out that excessive coffee can lead to increased heart rate and blood pressure spikes. This is potentially risky for those with pre-existing heart conditions.
Long-term studies
Research shows that regular coffee drinkers have a reduced risk of heart disease-related death, and a lower mortality level. Even when adding sugar to coffee, this long-term study highlighted that coffee drinkers tend to live longer. The study analysed demographic, lifestyle, and dietary information collected from more than 170,000 people between the ages of 37 and 73 over a median follow-up period of seven years.
Coffee and cholesterol
Coffee contains compounds called diterpenes (cafestol and kahweol) that have a complex impact on the body. While they can raise LDL (or “bad”) cholesterol levels, they also have potential pharmacological actions such as anti-inflammation, hepatoprotective, anti-cancer and anti-diabetic effects. However, if you are concerned about your cholesterol levels, filtered coffee removes some of these compounds, making it a better choice for you.
Coffee and arrhythmia
Contrary to popular belief, a large-scale study by UCSF Cardiology Researchers found that moderate coffee consumption was not associated with an increased risk of cardiac arrhythmias. In fact, each additional cup of habitual coffee consumed was associated with a 3% lower risk of developing an arrhythmia.
Coffee and mental health
Here’s how coffee’s effects extend beyond the cardiovascular system to impact our brain and mental wellbeing.
Cognitive function
Caffeine, the primary psychoactive compound in coffee, is known to enhance alertness and concentration. A study in the journal Nature Neuroscience found that caffeine can improve memory consolidation, potentially aiding in long-term memory formation.
Mood and depression
Coffee consumption has been associated with lower rates of depression. A meta-analysis published in the Australian & New Zealand Journal of Psychiatry found that with each cup of coffee consumed per day, the risk of depression decreased by 8%.
Neurodegenerative diseases
Several studies have suggested that regular coffee consumption may lower the risk of neurodegenerative disorders like Alzheimer’s and Parkinson’s diseases. The Journal of Alzheimer’s Disease reported that people who drank 3-5 cups of coffee per day in midlife had a 65% decreased risk of developing dementia and Alzheimer’s disease in late-life.
Anxiety considerations
While coffee can boost mood for many, individuals prone to anxiety should be cautious. The caffeine in coffee can exacerbate anxiety symptoms in sensitive individuals. It’s important to be aware of your own response and adjust your coffee intake accordingly.
Coffee’s surprising benefits for gut health
Recent research suggests coffee may be beneficial for gut health, even for those with blood pressure concerns:
- Diversity boost: Studies found coffee drinkers tend to have a more diverse gut microbiome.
- Digestive aid: Coffee stimulates digestive tract contractions and stomach acid production, aiding digestion.
- Anti-inflammatory effects: Coffee contains anti-inflammatory molecules that can benefit the gut.
- Prebiotic potential: Chlorogenic acid in coffee might act as a prebiotic, promoting the growth of beneficial bacteria.
While these benefits are reassuring, it’s important to be mindful of your individual tolerance – in other words, you can have too much of a good thing!
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What about caffeine powder?
Caffeine powder is finding notoriety as a food supplement, and when added to products, claims relating to physiological effects, such as increased focus or performance enhancement, are often included. Caffeine powder, or food supplements, may contain high levels of caffeine that can be derived from a number of different sources.
As stated throughout this piece, the dose of caffeine ingested is important and some individuals may have a different response to others. High exposure to caffeine can cause anxiety, restlessness, agitation and sleeplessness. In addition, excessive caffeine consumption (in the region of 1.2 grams) can cause serious adverse effects such as rapid heart rate, abnormal heart rhythms and seizures, with intake over 10 – 14 g being reported as fatal in some cases, although those sensitive to caffeine or with heart conditions might see ill effects at lower doses. While these outcomes are possible through excessive consumption of coffee or tea, when consuming 100% pure caffeine powder additional care should be taken and the doses stated on the label stringently followed. In addition, overall consumption should consider caffeine from all sources (e.g. tea, coffee, soft drinks), not just the powder itself.
Practical tips for coffee drinkers
- Monitor frequency and quantity: Aim for 1 to 2 cups per day, particularly if you’re sensitive to caffeine.
- Regular blood pressure monitoring: Consider using the Aktiia blood pressure monitor to track your blood pressure throughout the day. This can help you understand how coffee affects your individual blood pressure patterns.
- Lifestyle balance: Combine coffee enjoyment with healthy habits like regular exercise and a balanced diet, and try to drink it black without any additives.
On this point, one (often overlooked) problem linked to coffee drinking is not coffee itself, but what is added to it. You might love a complicated drink order with syrups and cream galore, (and who can blame you) but in excess, these could cause unwanted problems. The add-ins like milk or sugar/syrups are often low in nutritional value, but packed with energy and fat. These excess calories can lead to an increase in weight and its related issues, and they are often forgotten about in a day’s total energy intake.
Moreover, if you are a coffee drinker who keeps it simple, but don’t monitor your caffeine intake, your friendly cup of joe could turn against you. Side effects of excessive caffeine consumption may appear, such as:
- headaches
- upset stomach
- sweating
- feeling jittery
- diarrhoea
But drinking too much caffeine can in fact lead to even more serious consequences. One of them could potentially be pregnancy loss, as shown in this article published in Frontiers of Nutrition. It can also lead to depression, anxiety, insomnia and even seizures (if you are experiencing seizures, please contact medical emergencies).
Fortunately, there are plenty of uncaffeinated alternatives to coffee out there. So, if you’re looking to reduce caffeine intake while still enjoying a hot drink on your “coffee” break, there are several other options to consider:
Decaf coffee
Decaffeinated coffee offers a similar taste and many of the same antioxidants as regular coffee, with only about 2% of the caffeine. A study from the American Diabetes Association found that decaf coffee was, just like regular coffee, associated with a reduced risk of type 2 diabetes.
Herbal teas
Many herbal teas offer health benefits without caffeine:
- Chamomile tea may improve sleep quality and reduce anxiety.
- Peppermint tea can aid digestion and relieve tension headaches.
- Hibiscus tea may help lower blood pressure.
Chicory root coffee
Roasted chicory root has a flavour similar to coffee but contains no caffeine. It’s rich in inulin, a prebiotic fibre that can support gut health.
Golden milk
This traditional Indian drink made with turmeric, ginger, and warm milk (or a plant-based alternative) offers anti-inflammatory benefits and can be a soothing evening drink.
Rooibos tea
This South African tea is caffeine-free and rich in antioxidants. Some studies suggest it may have benefits for heart health and blood pressure.
When choosing alternatives, it’s important to still be aware of added sugars or artificial sweeteners that might impact overall health. Just like with coffee, moderation is key, and it’s always best to consult your healthcare provider about the best choices for your individual health needs.
The coffee break takeaway
Coffee holds a special place in our daily routines, plus it offers potential health benefits. Understanding its impact on blood pressure is crucial if you’re concerned about your heart health or your sensitivity to coffee’s active ingredient – caffeine.
With tools like the Aktiia Blood Pressure Monitor, you can gain insights into how your body responds to dietary choices, including coffee. This helps you to take proactive steps to maintain heart health. So, the next time you pour yourself a cup of joe, take comfort in knowing that this pick-me-up drink might also be good for your health.
Disclaimer: The information in this article is for educational purposes only and not intended as medical advice. If you have any health concerns, please consult with your physician or qualified healthcare provider. Any changes to your diet or lifestyle should be made under medical supervision. The author and publisher are not responsible for any adverse effects resulting from the use or application of the information presented in this article.
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