☕ Coffee & The Brain

When we mention coffee we generally infer “energy boost”. Coffee is made from roasted beans of Coffee fruits - containing caffeine and chlorogenic acid (/WebMD). Caffeine works by stimulation of the central nervous system, heart and other muscles of the human body. It is known to increase mental alertness. However, this is not to be confused with other caffeine sources, such as green/black tea.

By Alexandra Gorn /Unsplash

Have you wondered where coffee comes from? Many are aware that they come from plants and beans but what you don't know is that coffee doesn't begin as a bean but instead originates as a seed that comes from a specific type of berry. So can we say coffee beans come from a fruit?!

Berries are harvested by machine or picked by hand. The berries are then processed by one of two only ways; dry or wet processing. Dry processing is the oldest method of leaving the beans in the sun and left to dry for 2 weeks. Wet processing however, is a modern method that involves washing and fermenting.

The roasting process is the final step in coffee production. Perfect timing and the correct temperature is required to obtain the perfect product. The strength of the coffee is mainly dependent on the bean roasting formula (e.g. the longer they are roasted the stronger the flavor). Ironically, The longer you roast and intensify the flavor, the actual strength of the coffee diminishes as more of the caffeine is being removed. So longer roasting results in the reduced potency of the coffee. The final step is the shipping of product and brewing of the coffee into your daily cup.

👨🏻‍🔬 A study conducted by @abhijeetsatani

🧠 The MRI below shows the visualization of the effect of caffeine on the brain.

📈 Main results of the study:

🔸 Caffeine decreased the measured connectivity in the motor and visual cortex

🔸 Default Mode Network (DMN) was seen to have greater connectivity

🔸 Caffeine changes the attention-associated areas of the brain

🔸 Caffeine of 200mg (about 2 cups) caused a significant effect on EEG readings

🔸 Alpha waves of the brain were most significantly affected

🔵 Potential health benefits

🔹 Coffee & Diabetes

In 2014, data gathered on 48, 000 people found that those who increased their coffee intake by one cup a day over 4 years had an 11% lower risk of type 2 diabetes than those who had no increase in their intake (Bhupathiraju et al, 2014)

🔹 Coffee & Obesity

Some studies suggest that consuming coffee may help people lose weight. A 2018 study published in National Library of Medicine by Yamagata K. suggested the more coffee participants drank, the higher the average reduction in weight, BMI, and fat mass.

🔹 Coffee & Liver

Previous research has shown coffee consumption associated with a lower risk of dying from non viral hepatitis related cirrhosis. This can account for a reduction of risk by up to 66% (Goh et al, 2014)

🔹 Coffee & heart

A 2017 meta-analysis study showed that caffeine consumption has at least a small benefit on cardiovascular health - which includes blood pressure.

🔴 Negatives effects

Drinking too much coffee can have undesired side effects.

Anxiety - 1000mg or more intake a day has been known to cause nervousness and jitteriness (Hardwick, 2005). Increased dose has also been shown to cause rapid breathing and heart rate. A study on 25 health men found that those who ingested 300mg of caffeine experienced double the stress of those that took a placebo.

🔺 Heartburn

🔺 Irritability

🔺 Insomnia

🔺 Dehydration

🟣 Special considerations

Source: /Wix gallery

Pregnancy and breastfeeding- Drinking moderate amounts of pregnancy is possibly safe. Drinking more than 3 cups daily or 300mg of caffeine can be potentially unsafe in pregnancy and linked to miscarriages, low birth weight and SIDS

Mental health disorders- Caffeine can worsen some disorders like anxiety and bipolar disorder

Epilepsy- Be cautious when using caffeine that is a stimulant which can precipitate seizures

Diarrhea- Caffeine can worsen existing diarrhea and worsen dehydration

What is a safe amount of coffee to consume?

Adults commonly consume typically 2 cups (approx. 250mg caffeine) a day. Speak to a healthcare provider if you're unsure of how much you should consume.

🟤 Coffee vs Tea

By Fynn /Unsplash

Coffee and tea both contain caffeine. However, although the amount of caffeine in each beverage can depend on the type of coffee or tea, generally, a single 8 oz cup of coffee contains about 100mg of caffeine. A similar size cup of green tea contains only 29 mg of caffeine.

A 2018 study compared the positive effects of coffee and tea consumption (Epidemiol, 2018). Results were as follows:

Coffee

Coffee may decrease the risk of mortality from heart disease and cancer, specifically in women. Coffee may also decrease the risk of respiratory mortality, specifically in men.

Women who drink only coffee or up to 40% tea may have the lowest overall mortality from various conditions, but those who drink higher percentages of tea may have a higher mortality risk (van den Brandt, 2018).

Tea

Tea can potentially decrease the risk of mortality from heart disease and cancer, specifically in men. Men who drink 30–50% tea may have the lowest mortality risk compared to those who solely drink coffee.

✅ Moderation is key.

Thumbnail image source: Mike Kenneally /Unsplash

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