By Damon Raskin, M.D. | Special to the Palisadian-Post
Q: I feel like coffee gets a bad rap, but I have a hard time quitting drinking it. Is there a way to consume coffee without any negative side effects? Am I doomed to sleep poorly until I can stop drinking it?
There are surprising health benefits to coffee, both physical and mental. Of course, there are downsides as well, but most people do not have to quit coffee if drunk in moderation.
Legend has it that ninth-century goat herders noticed the effects caffeine had on their goats, who appeared to “dance” after eating the fruit of the “Coffea” plant. A local monk then made a drink with the produce and found it kept him awake at night. Thus, the original cup of coffee was born.
The health effects of coffee are indeed controversial, and scientific studies of coffee intake seem to have come to different conclusions over the last few decades. On the positive side, the caffeine in coffee can cause a short-term boost in energy levels, brain function, metabolic rate and exercise performance. If you drink coffee daily, however, these effects may be less powerful, as a tolerance can develop.
Interestingly, recent studies have shown that coffee drinkers may have a lower risk for many serious health conditions than non-coffee drinkers. For example, those who indulge in a cup of Joe have up to a 65% lower risk of developing Alzheimer’s disease and a 32 to 60% lower risk of Parkinson’s disease. The more coffee people drink, the lower the risk.
In addition, numerous studies have shown that coffee drinkers have a significantly lower risk of type 2 diabetes. Since this condition is increasing in prevalence and is associated with significant morbidity and mortality, this finding may be very impactful.
More benefits for coffee drinkers include lower risk of cirrhosis of the liver and liver cancer. A long-term research study was conducted with over 400,000 individuals between the ages of 50 to 71 over 13 years, and those who drank four to five cups of coffee per day had a much lower risk of dying during that period. Although this was an observational study, the effect was quite dramatic.
Of course, the downsides of coffee will depend on the individual and can include jitteriness, anxiety, heart palpitations and exacerbation of panic attacks. Coffee can also reduce sleep quality and contribute to insomnia, so it is best for sensitive individuals to stop their caffeine intake after 2 p.m.
The other problem with coffee is that caffeine is an addictive substance, and can lead to tolerance and well-documented withdrawal symptoms like headaches, irritability and fatigue if the drinker suddenly stops their coffee habit. Coffee should be avoided or severely limited in pregnant women, those with uncontrolled high blood pressure or severe anxiety issues.
The bottom line is that you do not have to give up your morning brew, and there are more health benefits from this bean-derived beverage than you might think. One study even showed a much lower risk of depression and suicide in coffee drinkers.
Do you have a question you’d like to see addressed by Dr. Raskin in a future edition of the paper? Send it to mypost@palipost.com for consideration.
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