Full disclosure, I am a tea drinker at heart, and had sworn off coffee (and Kraft dinner) in University, but last winter when I was traveling in the US and could not get a good cup of tea to save my soul, I tried, and fell for coffee. For all of you that drink the warming hot beverage, this is not shocking.
However, over the last few months I have experienced some of the common symptoms of adrenal insufficiency (aka burn out) and sadly noticed that a daily cup or two of coffee was really wreaking havoc on my body and mind.
And so I’ve done a bit of a deep dive into both why coffee is considered a nootropic (substance used to enhance memory or other cognitive functions) and also why it is not always the best warming beverage for everyone to drink on a regular basis.
Origin of Coffee
Coffee is thought to have come from a region in Ethiopia called Kaffa over 1000 years ago.
Approximately 600 years later, the first coffee shop opened in Constantinople. By the early 17th century, coffee had spread from the Arabian Peninsula to India and then to Europe, where it was firmly established as a global commodity.
By 2015, domestic coffee consumption in North America reached an estimated 1.4 billion kg a year, making it the second largest coffee market in the world after the European Union.
Who Should Consider Limiting Coffee?
Coffee may not be a healthy choice for everyone.
For example, coffee, especially in high doses of several cups per day, should be restricted in children, specifically during puberty as it has been shown to impact the growth of the adrenal glands, those glands that help us deal with daily stressors
More importantly, especially when it comes to stress and anxiety, coffee has been shown to affect how your body manages cortisol.
If we already have high cortisol levels whether from stress, insufficient sleep, poor diet or inflammation, coffee can amplify these levels making us feel initially alert and ready for action, raising blood glucose levels and improving our mental capacity, but can quickly lead to energy and blood sugar crashes, lethargy and low mood.
If we have low cortisol levels, due to chronic long term stress or illness, coffee can whip the adrenals into producing short bursts of adrenaline and cortisol, leading to anxiety and further long term fatigue.
Those with anxiety should not consume coffee as it has been shown to exacerbate anxiety and panic attacks
Coffee has been implicated in mineral depletion as it interferes with vitamin D, calcium, magnesium and iron absorption and also increase excretion of calcium and magnesium as well as other trace minerals
Coffee has also been shown to impact hormone health, and specifically ovarian and breast health.
Coffee (and chocolate) has been shown to exacerbate breast cysts and women who drink higher amounts of coffee are at a higher risk for ovarian cysts as well.
Those with Irritable Bowel Syndrome may want to stay away from coffee as it has been shown to increase motor response in the distal colon (aka diarrhea). The effect of caffeine on gastrointestinal symptoms may be related to its impact on colonic motor activity. If you have IBS and choose to drink coffee, drinking it long before any daily events is recommended so you will have time to empty your bowels.
Individuals with high blood pressure should also use caution with coffee consumption, especially elderly individuals, as coffee can be associated with uncontrolled blood pressure.
Top 10 Potential Health Benefits of Drinking Coffee
But never fear, there are some upsides to drinking coffee, and if you do not suffer from any of the previously mentioned concerns, then moderate coffee consumption can be a good thing.
Coffee may be a valuable tool to support brain function. Cohort studies have shown that coffee consumption was associated with a reduced risk of Alzheimer's disease..
Parkinson’s disease, the 2nd most common neurodegenerative disease, was also found to be associated with coffee lower consumption. There was a reduced risk of developing the disease and a slower progression in those who were already diagnosed and drank coffee regularly.
A meta-analysis showed evidence that coffee consumption may be associated with a reduced risk of depression. Those with depression may be more prone to anxiety, and so moderate consumption (1-2c max daily) is often recommended
Heart health benefits associated with coffee have long been studied. Providing you are not prone to high blood pressure, coffee consumption was correlated in 3 studies to a lower risk of heart failure and research also shows a lower risk for stroke.
Research suggests drinking coffee may be associated with a reduced risk of type 2 diabetes. Although the exact mechanism is not yet known, the same study indicates the possibility of the modulation of adenosine receptors, which are the receptors that may be responsible for affecting insulin sensitivity. However, coffee's positive effects on microbiome diversity were noted as a possible reason for this reduced risk.
A different study suggested an additional protective mechanism that may be going on as coffee intake appears to have positive effects on functional beta cells in the pancreas, which could explain how coffee helps prevent further damage in those with Type 2 Diabetes.
Coffee may help manage fat storage and weight loss The two proposed mechanisms are the suppression of adipocyte (fat cells) functions and the support of the gut microbiome. A lower body fat percentage in daily coffee drinkers has been associated with coffee intake that does NOT include adding excessive sugar to the coffee (black is best)
Liver health is another area where coffee may be able to assist significantly. Improved liver enzymes (ALT, AST, and GGTP) were associated with those who regularly consume coffee.
Coffee consumption helps support a healthy gut microbiome. Roasted beans contain higher caffeine levels which positively affects the gut microbiota and its metabolism.
Coffee is recommended post abdominal surgery to help restore colonic contraction and function, based on the observation that coffee can stimulate the peristalsis of the colon. (aka helps you poop)
Different research looked at daily coffee intake and suggested that it was linked to a lower risk of developing colorectal cancer, leading to the conclusion that coffee may be beneficial to the gastrointestinal tract.
Caffeine has various pharmacological effects, but one many aren't aware of is that it is a mild bronchodilator and can also reduce respiratory muscle fatigue.
Coffee is also used as an ergogenic aid, which means that it can enhance physical performance, specifically in endurance cycling and running events.
How Much Coffee is Safe to Drink a Day?
Like anything in life, the dose determines the benefit or harm. Most studies show that the sweet spot for gaining potential health benefits from coffee consumption for most adults lies between 1-2 cups per day.
However, it's important to note that many of these studies were observational rather than controlled studies where cause and effect could be determined.
Another important piece to note, though, is that it's not only the amount per day but the timing per day that can affect health. Caffeine in coffee can interfere with sleep. And most people need a minimum of 6 hours between coffee intake and sleep (with some needing longer than that depending on their body and caffeine metabolism).
What Type of Coffee Should We Buy?
There are so many specifications when it comes to purchasing coffee. But, when it comes to health, which specifications are most important?
Organic coffee has higher levels of bioactive compounds in comparison to conventional coffee. It is also grown without using fertilizers and pesticides.
Mycotoxins, aka mold, are also a common topic that is addressed when it comes to purchasing coffee. Some companies heavily test for mold in their coffee and sadly, decaf coffee tends to be higher in mycotoxins.
But what about tea?
Obviously I’m very biased and do prefer tea over coffee, and so in the next newsletter I will take a deep dive into all things tea.
But until then feel free to check out the 14 different blends that Harmony Tea Co offers and enjoy them knowing that you are drinking a cup of health and are supporting a local small business.