Caffeine is one of the most widely used substances today. It has been used for centuries and continues to be a favourite beverage to many today. You have possibly heard so much about what makes caffeine terrible for you. From addiction and dehydration to yellowing of your teeth, many reports have been published about why you should abstain from or cut down your level of coffee consumption.
Nevertheless, the substance is not without its benefits. It is perhaps why many Americans use it. As of 2014, about 68 million Americans consumed at least 3 cups of coffee on a daily basis. At the same time, 30 million Americans drink more than 5 cups daily. Out of the 68 million, 21 million have more than 6 cups daily. Statistics also indicate that 85% of adults in America use some type of caffeine. On average they consume 164 mg daily.
The stimulant is obtained from over 60 types of plants around the world. Among these coffee and tea are the top suppliers of the substance. It is also found largely in some of the top energy drinks sold in the US such as Red Bull and Monster.
So if caffeine is bad, why does such a high number of people use it? To explore this we will look at some of its top health benefit.
1. Delay Dementia
Extensive studies have indicated that the consumption of caffeine can help slow down the advancement of dementia. Particularly, it can delay the onset of Alzheimer’s. Caffeine prevents the inflammation that is caused by adenosine receptors in the brain. Such an inflammation kicks off the decline of the mind’s cognitive abilities.
It has been observed that the elderly (above 65 years) with a high caffeine content in their blood have delayed Alzheimer’s. In some cases, they managed to avoid it altogether.
An experiment conducted on mice by Gregory Freund to test their ability to form new memories found that mice that had caffeine in their blood formed new memories 33% faster as compared to the mice without it. The mice were first subjected to breathing and blood flow interruptions to create an effect that matches the impact of Alzheimer’s on the human brain.
The scientist found that the interruption of blood and oxygen ( called hypoxia) starts a chain reaction whose impact is cognitive decline. The stimulant helps in minimizing the effect of the chain reaction.
It was found that hypoxia causes adenosine to be released into the brain. When adenosine leaks into the brain, it activates the caspase-1-enzyme which in turn activates the production of beta IL-1. The latter causes inflammation. The effect of caffeine is to block the adenosine receptors when the brain gets subjected to disorders such as Alzheimer’s.
[nextpage title=“Next” ]2. Boost Brain Health
The intake of caffeine can enhance your brain health. For instance, it was found in an experimental study that adults that consumed 200 mg of caffeine performed better than their counterparts that did not consume the substance. The researchers asked the subjects to take a look at images before taking the caffeinated pill. A day later, they were asked to identify images they had seen earlier, those they had not seen at all and images that were similar but not identical. The results indicated that the subjects that had taken the substance had a better remembrance of the images. This concluded that the stimulant enhances the long-term performance of the memory.
[nextpage title=“Next” ]3. Safeguard Heart
According to the American Heart Association, drinking a regulated amount of coffee can safeguard your heart from heart failure and stroke. Other research published by the American College of Cardiology indicate that contrary to previous publications, caffeine is good for your heart. Previously, it was assumed that the substance is bad for your heart because it makes the heart beat faster.
The current research points out that the regular use of caffeine can serve as protection against atrial fibrillation. By definition, atrial fibrillation is the increased and irregular heartbeat that can predispose you to stroke, heart failure, and other coronary disorders.
It is, however, important to note that these findings only hold true for up to 300 mg of daily usage of caffeine. It is also recommended that you avoid consuming caffeinated energy drinks due to their high sugar content.
[nextpage title=“Next” ]4. Help You In The Gym
Experts have often referred to caffeine as ‘a powerful ergogenic aid.’ This is just a fancy way of saying that it can help you have a better output and longer workout. Taking a dose of caffeine prior to a workout can be a great enhancer of your performance. According to a study published in the British Journal of Sports Science, athletes that consumed the stimulant before a 1500 meters run on a treadmill completed their session faster than the control group by 4.2 seconds.
Other than a boost to your energy levels, it can also increases your level of focus during workouts. This can make your session more effective and productive.
[nextpage title=“Next” ]5. Protect Against Cancer
Studies have indicated that taking caffeinated coffee can be a great source of anti-oxidants that can help your body fight against cancer. For example, studies evaluating coffee drinking and non-coffee drinking populations demonstrated that there was a 41% risk deduction among coffee drinking populations to liver cancer (hepatocellular carcinoma). Caffeine and other components in coffee have been found to have a considerable effect on liver enzymes. The components also take part in carcinogenic detoxification.
The American cancer society also published that drinking 4 or more cups of caffeinated coffee reduces the risk of death from oral cancers by about half.
[nextpage title=“Next” ]6. Prevent Diabetes
What you eat and drink affects your chances of getting diabetes. It is even more important to check the nutritional value of your foods and drinks if you already have diabetes. Fortunately, consuming a certain degree of coffee can positively affect your chances of becoming diabetic. According to the Harvard School of Public Health, people that increase their daily consumption of coffee by at least a cup over a period of four years experienced a reduced risk of diabetes type 2 by 11%.
At the same time, the study found that the reduction of coffee consumption by even 1 cup daily led to an increased risk of diabetes type 2 by 17%.
[nextpage title=“Next” ]7. Helps With Depression
Caffeine is classified as a psycho-stimulant and has been found to have significant benefits in the fight against depression. Upon consumption, it increases the levels of motivation and wakefulness. When you wake up in the morning, you have minimal levels of adenosine in your nervous system. However, after some time of being awake, the substance accumulates. This leads to drowsiness and low levels of energy and motivation.
The substance also binds adenosine receptors. This blockage stops the cellular response that generally results in a lack of motivation and energy.
One of the key effects of depression is that it causes anhedonia— the inability to experience any form of pleasure. By caffeine binding itself to adenosine receptors thus increasing the level of motivation and ability to experience pleasure, it helps take away feelings of depression. Its intake also contributes to the increase in dopamine levels. Dopamine is a motivational chemical in the brain.
