The ugly side effects of drinking coffee, according to science – eat this, not this

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Coffee it is not just one of the most popular drinks on the planet, its stimulants caffeine is likely the most researched psychoactive substance.

The effects of caffeine on the body have been at the heart of thousands of scientific studies, and most recent research shows that reasonable consumption is relatively harmless and can even benefit your body. A recent meta-analysis of 40 studies involving more than 3.85 million people published in 2019 in European Journal of Epidemiology, for example, found a link between drinking two to four cups coffee daily (considered moderate consumption) and reduced death rates from all causes and causes compared to daily coffee drinking.

Numerous studies have linked moderate daily coffee consumption to a reduced risk of type 2 diabetes, certain cancers, heart disease, depression, gallstones, Parkinson’s disease, and perhaps even dementia in later life. In addition, caffeine increases alertness, focus, and even athletic performance. Moderate consumption is generally defined as 3 to 5 8-ounce cups per day or an average of 400 milligrams of caffeine, depending on Nutrition Guidelines for Americans. A review of 112 meta-analyzes of observational studies published in Annual nutrition review concluded that “coffee can be part of a healthy diet.”

So what’s not to like about coffee? The answer seems to be very small for most people. But some people are more sensitive to caffeine in coffee than others, and drinking coffee can cause serious negative side effects that are worth considering. Here are some nasty side effects of regular coffee drinking that you should be aware of, and for even more helpful drinking tips, check out our list 108 most popular carbonated drinks, sorted according to how toxic they are.

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The reason why a coffee break at 3 am cheers you up enough to spend the rest of your workday has to do with brain chemistry. Caffeine, the stimulant compound that provides that boost of wakefulness, does its job by temporarily blocking receptors in your brain from detecting a chemical called adenosine, a central nervous system depressant. Adenosine levels in the brain increase the longer you are awake, which inhibits wakefulness and ultimately promotes sleep. But caffeine prevents this from happening, so you may have trouble falling asleep if you drink it late in the day.

According to the American Academy of Sleep Medicine, the half-life of caffeine is about 5 hours, which means that if you drank a cup of coffee containing 100 milligrams of caffeine, five hours later there will still be 50 milligrams in your body. A study found that drinking coffee within six hours of sleep shortened sleep time by an hour Journal of Clinical Sleep Medicine.

Therefore, most sleep doctors recommend that you do not drink caffeine after noon. Residual caffeine in your bloodstream can reduce the amount of slow and REM sleep you get, levels that are critical to physical recovery and memory consolidation. And it is well documented that poor sleep quality and inadequate sleep length are associated with weight gain, higher rates of obesity, type 2 diabetes, and heart disease.

Is caffeine really that bad for you? They are here Side effects of caffeine drinking, according to science.

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People who suffer from anxiety and panic disorder may want to avoid drinking caffeinated coffee unless they have built a tolerance for it, studies show. One such case-controlled experiment, v Depression and anxiety found that 48% of patients diagnosed with panic disorder experienced a panic attack if they ingested 400 to 480 milligrams of caffeine.

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a coffee pot that is poured into two jugs
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Research is not conclusive on the effect of coffee on blood pressure. Some studies show that it has no effect or may even lower blood pressure by relaxing blood vessels and improving blood flow, while others study show that too much caffeine can trigger anxiety, high blood pressureand increased heart rate in some people. Many of you have probably experienced “caffeine tremor” after a few big coffees on an empty stomach.

“While the effects of low doses of caffeine are alertness, low arousal and mild euphoria, the effects of high doses are anxiety, irritability and general mental discomfort – a completely different fish cauldron,” said Bertil B. Fredholm, professor emeritus of pharmacology at the Karolinska Institute in Sweden. Chemical and engineering news.

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Because drinking coffee raises blood pressure and homocysteine, an amino acid associated with arterial damage, there may be an increased risk of heart attack and stroke, especially in people who do not drink coffee regularly. Harvard Health Letter.

But most studies, the journal notes, link moderate coffee consumption to risk reduction. However, it is European Journal of Preventive Cardiology was the first to link a range of cooking methods with heart attacks and longevity.

“Unfiltered coffee contains substances that raise blood cholesterol,” says study author Dag Thelle, a senior professor at the University of Gothenburg in Sweden. statement by the European Society of Cardiology. “Using a filter removes them and reduces the likelihood of heart attacks and premature death.”

Oily substances called diterpenes are mostly present in coffee brewed in va French press, and in Turkish coffee and other brewed coffees that are not filtered. Studies show that paper or cotton-nylon filters are most effective at catching cholesterol-raising ingredients.

a woman who drinks coffee during pregnancy
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Daily intake of large amounts of caffeine has been shown to be associated with slow fetal growth, reduced birth weight, and an increased risk of miscarriage.

“Caffeine can pass through the crib and affect your baby’s heart rate,” says Jennifer Ashton, MD, chief medical correspondent for ABC News and author of Eat it, not it! When you expect. Small amounts of coffee have proven to be safe; The American College of Obstetricians and Gynecologists recommends that women limit caffeine to 200 milligrams a day, which is about two 8 oz. cups of coffee.

However, a new study published in March in JAMA open network shows that even small amounts of daily caffeine during pregnancy can affect fetal growth. The study, which came from the National Institute of Child Health and Human Development Eunice Kennedy Shriver at the National Institutes of Health, looked at a link between self-reported caffeine consumption as well as blood concentrations and body measurements of newborns. The study found that women who were told to consume caffeine, equivalent to about half a cup of coffee a day, had babies who were smaller and lighter than babies born to women who did not drink caffeine.

The answer is up to you. Overall, many studies on the health effects of caffeine show that drinking coffee is okay for most people and may even promote health. However, in certain circumstances, it may be in your best interest to limit the amount you consume. If you feel nervous when thinking about your coffee habits, give it a try This trick will help you reduce caffeine forever.

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