What does it take you to be productive? First of a goal of course, and then the right surroundings. Maybe some classical music to get your brain into work mode. And then, the most important ingredient for a productive day: Coffee!
Americans drink an average 3.1 cups of an average size 9oz coffee every day (1). That is more than 1100 cups of coffee every year. Internationally roughly 1.6 billion cups are consumed each day (2). Each year, more than 40 billion dollars are spend on coffee in the USA alone (1).
It is safe to say that coffee is one of the most popular beverages in the world. I have to count myself to the coffee enthusiats. However, in the back of my head I remember a scene from a hospital shadowing preceptorship I participated in. The doctor I was shadowing was an electrophysiologist, a cardiologist specialized in the electrical signaling that regulates the heart rhythm. He was performing a lot of ablations, a catheter procedure that is performed to fix atrial fibrillation, a heart arhythmia caused by electronic impulses released by cells that are not supposed to send those. One of the causes he stated was too much caffeine. On the other hand, I remember seeing a documentary in which a doctor stated that coffee has many health benefits, that are linearly depending on how much coffee you consume. This controversy grabbed my intention. Today I will talk about caffeine and its implications on our health.
Caffeine - Not Just Another Chemical
Chemically speaking, caffeine is part of the xanthines or methylxanthines, to be even more precise (3). It has the chemical formula C8H10N4O2 and is also known as 1,3,7-Trimethylxanthine (4).
Structure of caffeine - Source
If you are a biochemist, biologist or ever had a lecture in biochemistry you can see that caffeine resembles the structure of guanine and adenine, two of the nucleic acids that form the base pairs in our DNA. This should not be a huge surprise since caffeine is a chemical that is produced in many plants, such as the coffee plant, tea and even cocoa plants (3). Like many other chemicals of floral origin, caffeine has an effect in the human body. I will go into more detail later in this post. Caffeine can dissolve rather easily in water (4), which is why we can extract it with boiling water from coffee beans and tea leaves.
Caffeine in its pure form is a white, crystalline powder with no smell that forms neutral solutions when dissolved in water (4). But what makes coffee so enjoyable? Why is it, that caffeine is consumed by so many people in such amounts?
Is Coffee A Drug? How Does It Affect Us?
Short answer: yes. In fact, caffeine, which is found in coffee, is the most used drug in the world, because it is generally safe to consume low to moderate amounts (5). This is a great relief to me, because my one cup a day of coffee does not seem to be very bad for my health.
Why is caffeine a drug then? Because it stimulates. Caffeine targets certain receptors in our nervous system, decreasing deactivating mechanisms at dopaminic receptors (5) (this activity has been found in other addictive compounds such as amphetamines and cocaine (6),(7)). Increased dopamine activity in the brain is associated with many substances of abuse, though not all (8). Dopamine is part of the reward system in the brain, causing "good feelings", which may be an explanation that compounds increasing dopamine activity in the brain tend to be addictive (9).
Aside from the stimulant activity, caffeine has other health implications. The WHO recommends to decrease or abstain from coffee use during pregnancy because caffeine intake is associated with growth restriction, reduced birth weight, preterm birth or stillbirth (10). This seems to be more a precautionary action, as it is very difficult to tell whether caffeine intake during pregnancy, or other confounding factors are responsible for the observed effects (11).
Studies that involve very high exposures to caffeine are difficult to evaluate because of the many confounding factors that contribute to the risks that are not adequately evaluated; however, the animal studies indicate that even the highest human exposures in the epidemiological studies are unlikely to have reproductive and developmental effects (11)
This basically means that we do not really know whether coffee during pregnancy is bad or not. It even seems to have no effects at all. But we really do not know.
There seems to be a correlation between midlife coffee consumption and old-age Alzheimer´s occurance. People drinking 3-5 cups of coffee a day had a lower risk of Alzheimer´s or dementia (12). The decreased occurence of neurodegenerative diseases in coffee drinkers even extends to Parkinson´s disease (13).
(...) the exact impact of coffee consumption remains to be fully elucidated. At present, it seems safe to inform the general public that coffee drinkers need not fear for their health (13)
It appears that we can ingest huge amounts of coffee without toxic effects. A suggested toxic dose of coffee was stated to be roughly 80 cups of strong coffee (14). However, I am somewhat critical of this website. They also state that 4 cups of coffe a day over a long period of time may cause a wide range of diseases (such as osteoporosis, high blood pressure and heart disease, heartburn, infertility (in men and women) (14)), citing less sources than I did in this post - sources that I could not access. From what I read, the general consensus was that moderate coffee consumption (1-3 cups a day) is safe, possibly beneficial, for healthy adults, while certain risk groups (pregnant and lactating women, children and adolescents, young adults, and people with underlying heart or other health conditions), may be at risk for health implications (15). Then again, there is the electrophysiologist who told me too much caffeine may cause atrial fibrillation - he sadly never told me how much "too much" was.
My Two Cents
I am generally convinced that most anything we consume is beneficial in certain amounts, and harmful in other certain amounts. Like nutmeg - it is delicious in mashed potatoes but if you eat too much it may be toxic. Then there is also the fact that we are several billion people, with several billion different health statuses. Each of us reacts differen to substances. The key is moderation.
I will continue drinking coffee, however, not 20 cups a day. Coffee is a luxury good, something one should enjoy, rather than consume. It contains caffeine, and caffeine is a drug. It is used as a pharmaceutical (4). So, just moderate your consumption. It really is that easy, do not overdo it and you will be fine.
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Cheers @lesshorrible
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Hi @lesshorrible this is very informative and scientific! I stopped drinking coffee altogether, 2 years ago.
I just wrote a post about my experience and how to substitute your coffee effectively please check it out here
I'm new to steemit and would appreciate support from anyone who is interested in why a plant based diet is transformative for you and protecting planet earth 🌱please join the ✌️FOOD REVOLUTION! ✊ and check my intro
We just made a human intervention study with coffee in our lab, but sadly I'm not allowed to talk results yet.
Just one thing: coffeine is not the only bioactive compound found in coffee. I - from what I read and saw - am quite convinced that even 5-6 cups a day will not cause adverse effects in humans, but actually may protect you to some extent from certain chronical diseases.
I should really write a post about that stuff too! So much to write - so little time.
Totally agree @sco! Yeah, this post already took like two hours (cause of sources, etc). There are many more substances in coffee that have effects, but you are the expert on this!
I am just glad that there is something we consume that does not cause cancer right away for once haha. Cheers!
I'm diabetic and black coffee raises my blood glucose levels. I take the coffee without sugar or cream. I do love coffee though but if I have more than one cup per day my blood sugar levels are left elevated....
Thank you for this very nice article. It is an interesting fact that coffee has kind of a prophylactical effect in neurodegenerative diseases like parkinson and alzheimer. The search for disease modifying agents (or even currative ones) for these diseases has brought almost no results for decates. Hopefully a more intense research about the way coffee is triggering the observed "neuroprotective" effects is fertilizing the field in the near future.
@fragmentarion, I guess you like to hear that in one of the papers the researcher suggested further research into the neuroprotective abilities of caffeine and to use the results for prophylactic treatment of neurodegernative diseases! Cheers!
I like tea, but lately I've found out that the caffeine disrupts my sleep. While tea provides a temporary boost, good if you are sleepy while driving, it can affect deep sleep at night. As a person gets older caffeine effects get stronger. So, I'm cutting down on tea.
You are right @jameswoo, tea contains caffeine. It really depends on what kind of tea you are drinking (black tea I believe has quite a bit of caffeine). I usually get my coffee at like 7 or 8 am to start the day and then do not get any more, that way I can sleep at night. Cheers!
dandelion tea is a great alternative. no caffeine and is great for detoxing the liver as well. it has a nice roasted taste and for a vegan option i add a little bit of oat milk as it still has a nice creamy taste to it :-)
I make coffee a ritual. I have three large cups a day made individually using fresh ground premium beans of three different varieties. I use the Melitta pour-over brewing method which is considered to be the third best way to make the best cup of coffee. I like the pour-over method which is economic and less mess than say a French press which is the second best way to make a cup of coffee. Chemex is the best way, but at $0.50 for each filter per cup of coffee it's a bit much for my budget. I make a big deal of my three cups. I'm kind of a coffee snob too. I won't order coffee at most restaurants. I like a wide range of roasts and I always drink it black. Once in a while I like to break my addiction to it by drinking a couple cups before 9 am and then none for 2-3 days. By not drinking any caffeine after 9 am my withdrawal headache takes place as I sleep between 10 pm and 5 am. I wake up and have a great day without withdrawal symptoms. Thanks for the informative post. It is up to date too as it includes the latest information about how well caffeine staves off cognitive decline with older people. Drink up!
I’ve been having the “Is coffee good or bad for you” debate with my gf and my father for years. Based on how I feel, smaller doses are generally safe and effective. I do feel more positive and productive throughout the day. Like you said it is a drug and should be treated as such.
I’ve had in excess of 5-7 cups a day for prolonged periods and it messes with my sleep and slows down digestion.
I really do enjoy the daily routine of getting one cup of coffee every morning. Provides some nice structure at the start of the day :)
Besides that, it's probably one of the most harmless drugs one can legally obtain.
Therefore: Nice short overview about the maybe most important beverage of all time :)
Thank you very much @egotheist! Cheers!
I'm trying drink less coffee, but is so hard! I included different tea infusions every morning, is not the same 😒 thanks for the post!
This is nice especially where you emphasize on caffeine.. But u did not include we chemist in your post when you were mentioning biochemist e.t.c...
My question is can we get caffine from the weed people smoke..??
I am sorry but I really do not understand your comment. I do not know about weed and caffeine. Cheers!
Sorry for using the word weed...
I mean indian hemp e.t.c
Is Coffee A Drug?..... no man
Hey @abusayed. Coffee contains caffeine and caffeine is recognized as an addictive drug by the WHO. If you have something that indicates that coffee is not a drug, please share that source and I would love to have a discussion about it! Cheers!
The same is with tea....some people are more sensitive to coffee than others. Human body is a complex machine and everybody is different.
Very true @itsok! Luckily we also share many commonalities which allows medical treatment. It is very complex, but also very finely tuned to allow for little problems to go without big consequences. Cheers!
In any case, a measure is important. Coffee is useful if you do not consume too much.
Hmm interesting...
thanks for the share!
Hey, I guess a #dailycupofcoffee is ok! ;) CU
Generally, Disadvantages of Caffeine occurs addiction of human body but I think if it takes optimum level, it can be optional for life.
Yeah it can be addictive. But if you do not drink too much caffeine all the time you should be fine. Cheers!
I saw a documentary where two females drank coffee virtually for an entire day (after being deprived of caffeine for two weeks). According to the supervising doctor: the more coffee you drink, the better. However, from what I have read during my research, it is unclear whether coffee consumption is beneficial or harmful and thus I personally will stick with 1-3 cups a day. But frankly I am not sure if it is "healthy" or "unhealthy". Cheers!