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Panic Disorder: Symptoms, Causes, Diagnosis, and Treatment
The consensus among experts is that a consultation with a licensed therapist is the best way to begin to address panic disorder. (3) In some cases, medication may also be used.
Psychotherapy, particularly a specific type known as cognitive behavioral therapy (CBT), is an effective first-line treatment for panic disorder. CBT teaches you different ways to react to the feelings of fear and physical symptoms brought on by a panic attack. (7)
With CBT, your therapist will work with you to gradually simulate a panic attack in a safe environment. (4) Over time, the physical symptoms of a panic attack will no longer feel dangerous, and the attacks should begin to disappear. If you’ve been avoiding any situations out of fear that they will trigger a panic attack, CBT can help with that, too.
Although therapy is the treatment of choice for panic disorder, medications are sometimes used. Most often these are antidepressants and anti-anxiety drugs. (3) Sometimes, heart medications (such as beta-blockers) are used to control irregular heartbeats.
Benzodiazepines, which are sedatives, can reduce panic symptoms, but they can also cause tolerance and dependence, so your doctor may prescribe them only for brief periods if you need them. (7)
Alternative and Complementary Therapies
Relaxation techniques such as breathing retraining and positive visualization can help people with panic disorder “flow through” a panic attack. (3) People with panic disorder may have slightly higher than average breathing rates, and learning to slow this rate can help them cope with a panic attack and prevent future attacks. Additionally, finding a support group with others who also have panic disorder can be very helpful to some people when used in conjunction with treatment.
Learn More About Treatment for Panic Disorder: Medication, Alternative and Complementary Therapies, and More
Prevention of Panic Attacks
You can’t prevent panic disorder, but you may be able to prevent panic attacks by learning what your personal triggers are. (8)
You can also help reduce the frequency and severity of panic attacks with the following lifestyle modifications, per MedlinePlus: (6)
- Avoid alcohol
- Have regular mealtimes
- Get regular exercise
- Get enough sleep
- Reduce or avoid caffeine, certain cold medicines, and stimulants
According to the Cleveland Clinic, these tips can also reduce your chances of having a panic attack: (9)
- Eat a healthy diet.
- Manage stress.
- Talk to your doctor before taking herbal supplements or over-the-counter medications, because certain substances can increase anxiety.
Getting treatment for panic attacks as soon as possible can prevent them from getting worse or happening more often. (4) It’s also important to follow your treatment plan to prevent relapses and keep your symptoms from getting worse.
11 Caffeine-Free Benefits | Everyday Health
2. Better Absorption of Micronutrients
Caffeine can reduce absorption of some vitamins and minerals from food, says Nicole Avena, PhD, assistant professor of neuroscience at Mount Sinai Medical School in New York City, and researcher on diet and nutrition.
That’s because some vitamins are water-soluble — such as vitamin C and many B vitamins, according to Colorado State University — and caffeine’s diuretic effect (meaning it increases urination) creates a situation where they’re “washed” out of the body before being fully absorbed, Dr. Avena says. In addition to these water-soluble vitamins, caffeine can also interfere with the absorption of calcium and iron — two minerals that are also common deficiencies.
“Many people are deficient in one or more micronutrients, and cutting out caffeine can help reverse that,” she notes.
3. Potentially Better Bone Health
Related to vitamin deficiencies, caffeine’s effect on bone health has been a subject for debate. On the “skip the java” side is previous research in the Journal of Steroid Biochemistry and Molecular Biology, which found that higher caffeine levels interfered with vitamin D absorption, reducing the way the vitamin responded in osteoblasts, the cells responsible for building bone.
That mechanism, and the strong link between vitamin D and calcium, may be why another study, which was published August 2017 in Archives of Medical Science, found that regular, high caffeine consumption is associated with reduced bone mineral density and increased urinary calcium loss.
On the other side of the debate, it’s suggested that these effects are minimal in those who get the recommended amount of calcium daily, and that these effects can be offset by adding a small amount of milk to a cup of coffee or tea.
RELATED: What to Eat and Avoid for Healthy Bones
4. Keeps Wrinkles at Bay for Longer
There are many factors when it comes to development of wrinkles, but a big one is how well your body can continue making collagen, a protein that provides structure to skin, as well as tendons and ligaments, according to previous research. As we age, our collagen production decreases naturally, research notes, which can affect skin resiliency, elasticity, and hydration. What speeds up that process? Too much UV light, tobacco, excessive sugar intake, and surprisingly, a large amount of caffeine.
“As research has shown, caffeine actually interferes with collagen synthesis,” says Los Angeles-based registered dietitian Melissa Hooper. “When collagen stores begin to decline, which occurs around age 30, it creates wrinkles. Cutting out caffeine is a simple and inexpensive dietary change that can be done to support collagen stores and help delay wrinkles.”
5. Reduce the Menopause ‘Power Surges’
Caffeine can have an effect on hormones, Hooper says, particularly estrogen. Although previous research has found that caffeine can change how estrogen is metabolized in younger women, it may also increase estrogen for those who are going through menopause, according to Hooper.
“That has a tendency to increase hot flashes,” she says. “We see that with menopausal women who regularly drink caffeine.”
One caveat to this, though, is that these estrogen changes may vary according to race, a study from the National Institutes of Health notes. Also, dose dependence may play a part. In other words, if someone drinks one cup of coffee every day, she may not see these results, but if it’s more than two cups daily, it may be an issue.
RELATED: 10 Symptoms of Menopause and Perimenopause
6. Lower the Risk of Heartburn
According to Linda Nikolakopoulos, RD, who is based in Boston, caffeine is often a main trigger for heartburn and acid reflux, and her clients have seen tremendous success with alleviating symptoms by going caffeine-free. Previous research has shown that coffee, in particular, can boost heartburn risk but even tea to a lesser extent can be problematic. That’s because coffee has a high degree of acidity, similar to other drinks with high acid content like orange juice.
“This can be a game changer if you suffer from these issues,” she says. “Cutting back or eliminating caffeine is one of the first strategies I recommend, because it can provide great relief.”
7. Increase Chances for Fertility
When Kenney sees women who have fertility concerns, she usually suggests they dial way back on the caffeine.
“Caffeine can decrease the flow of blood to the uterus, which can interfere with implantation,” she says. “Too much caffeine can also increase the risk of blood clotting and miscarriage.”
When it comes to fertility, cutting caffeine has the potential to benefit men as well. A June 2017 study in Nutrition Journal suggested caffeine may reduce the integrity of sperm by affecting DNA, potentially reducing reproductive function. The study does note that results have been inconsistent, though.
RELATED: What Men and Women Over Age 35 Should Know About Fertility and Getting Pregnant
8. Less Anxiety and Better Immune Function
Just to revisit that cortisol bump for a moment: That surge of cortisol does more than give you a temporary feeling of energy, says Kenney. Regular consumption may start to make you feel less like a warrior and more like a worrier.
“The way caffeine causes cortisol, in particular, to stay elevated is similar to those experiencing acute stress,” Kenney says. If it’s only the caffeine that’s spiking your stress response, that’s one thing, but on top of other daily stressors, it can ultimately put you at higher risk of stress-related issues like lower immune function, according to a review published in October 2015 in Current Opinion in Psychology.
What Is Agoraphobia? Symptoms, Causes, Diagnosis, Treatment, and Prevention
Agoraphobia and other anxiety disorders are generally treated with psychotherapy, such as CBT. Medications, such as certain antidepressants, are sometimes used in severe cases or when there is another mental health condition accompanying the agoraphobia.
CBT — which is used for a variety of psychological disorders — helps people identify, understand, and change the thoughts and behaviors that contribute to their condition. It’s thought that this therapy may be more cost-effective in the long run, and better tolerated, than medication. Experts sometimes say that CBT can take 10 to 20 sessions to work — but it may also take longer.
One type of CBT is called exposure therapy. Exposure therapy is often used to treat certain phobias. It involves gradually exposing you to a feared situation or object, causing you to become less fearful over time, according to the Mayo Clinic. (7)
You may also be able to receive CBT over the phone or online from a licensed therapist. Research on the efficacy of therapy administered through the internet is still early, but some studies suggest it may be just as helpful as going into your therapist’s office, according to an article published in January 2018 in Expert Review of Therapeutics. (8)
If you have other, related disorders in addition to agoraphobia, or are not getting completely better with therapy, your doctor may also prescribe antidepressants to help treat the condition as well as panic symptoms.
The kind of antidepressants that are most often prescribed are selective serotonin reuptake inhibitors, or SSRIs. These drugs help make serotonin become more available to the brain.
Examples of SSRIs include:
Anti-anxiety medications called benzodiazepines may also be prescribed, though the use of these drugs for agoraphobia is controversial. Some believe they are good short-term tools for people whose symptoms are so severe that they cannot carry out simple functions, such as leaving their homes; others note that the use of these medications can interfere with therapy, which relies on a person experiencing some discomfort and working through it.
Some commonly used benzodiazepines are:
Benzodiazepines help relieve anxiety by enhancing the activity of a neurotransmitter in the brain and generating a sedative effect. They work quickly — often within one hour or several hours.
Because they work so quickly, and because people taking them can build up a tolerance that leaves them needing higher doses to feel better, people can become addicted to them. So doctors will prescribe them for very short periods of time. (7)
If you stop taking them suddenly, withdrawal symptoms may occur, so it’s important to follow your doctor’s instructions for tapering off your medication.
Prevention of Agoraphobia
According to the National Institutes of Health (NIH), early treatment of agoraphobia symptoms may prevent the disorder from developing. (1)
If you recognize mild early signs or behaviors, you may able to act before the fear becomes overwhelming. For instance, if you start to feel anxious about feeling safe in a place where any actual risk of harm is low, you might face and reduce those fears by going to that place repeatedly, suggests the Mayo Clinic. (3)
Caffeine and Anxiety – Why Does Coffee Make Me Anxious?
If you’re anything like me, and the estimated 62% of Americans who drink coffee daily, you not only love the taste—you love the way your cup of joe makes you feel. From the increased focus to the mood boost, coffee’s simply the best.
But like all good things, there’s a flipside: Too much caffeine can make you feel incredibly anxious and stressed.
Caffeine (the world’s most widely-used psychoactive drug) is a stimulant found in coffee, tea, soda, and chocolate. It can also be hiding in some medications and supplements, particularly weight control products. And, of course, in energy drinks, which can contain excessive amounts of caffeine.
According to the U.S. Food and Drug Administration, caffeine is generally safe in moderate amounts (under 400 milligrams daily) for healthy adults. Coffee, which is how the majority of us get our daily dose, typically contains 80 to 100 milligrams of caffeine per cup. A stronger brew will naturally contain more. Meanwhile, there’s anywhere from 40 to 250 milligrams of caffeine per 8 ounces in energy drinks.
Energy drinks also contain plant-based chemicals that have a stimulatory effect or build upon the available caffeine in the beverage, says James Giordano, Ph.D., a professor in the department of neurology and biochemistry at Georgetown University Medical Center, who warns against mixing coffee with other stimulants.
How does too much caffeine increase stress?
Once caffeine is absorbed in the bloodstream, it passes up to the brain where it blocks chemicals known as adenosines, which cause drowsiness. This increases activity in the brain that stimulates your central nervous system, activating your body’s stress response.
The result is a cascade of chemical reactions, including the release of adrenaline and cortisol (the stress hormone), that prepare your body for “fight or flight.” Not only do you feel more alert, your heart also beats faster, blood flow increases, and muscles tense—all of which can be helpful in small doses.
However, there’s a point at which caffeine can be overstimulating and lead to adverse effects, like the jitters, says Jen Wolkin, Ph.D., a New York-based neuropsychologist and author of Quick Calm.
“Imagine muscles that are being prepped for sudden exertion but there’s nowhere to go. This translates into what we know as the jitters,” she explains. The increased blood flow and heart contractions can even lead to palpitations, which can feel like a panic attack.
It’s like adding fuel to the fire, according to Lina Begdache, Ph.D., a nutrition scientist and assistant professor of health and wellness studies at Binghamton University. “In small amounts caffeine can actually boost your mood,” she says. But if you exceed certain levels, it will increase (and prolong) the stress response past the point of being helpful.
Can caffeine make anxiety worse?
According to Wolkin, research indicates that caffeine can aggravate and maintain an anxiety disorder. The impact of coffee can be so pervasive and play such a clear role in exacerbating someone’s anxiety that she asks all new patients about their caffeine consumption.
If she later notices that coffee is intensifying, or helping to maintain, some of the anxiety a person is experiencing, she recommends weaning off slowly in conjunction with their therapeutic work.
Caffeine use can also become a vicious cycle for those with underlying anxiety, according to Jenicka Engler, Psy.D., a psychologist and clinical scientist in Massachusetts. For example, someone with anxiety may be dealing with fatigue due to trouble sleeping, so they’ll turn to coffee to perk up throughout the day. But, in turn, glugging down too much caffeine makes them feel even more anxious and prevents them from falling (and staying) asleep at night. And then the cycle repeats.
How many cups of coffee are too many?
It depends. Caffeine affects all of us differently for various reasons, including bodyweight, gender, tolerance, and so on. But in general, around two cups of coffee (200 milligrams of caffeine) won’t cause a great deal of symptoms for the average person, according to Rashmi Goyal, M.D., an internal medicine specialist at The University of Toledo Medical Center.
“Over 400 milligrams of caffeine (about 4 cups of coffee) may bring out symptoms of anxiety,” Dr. Goyal says. Drinking more than 1,200 milligrams can even cause seizures in some individuals.
“Imagine muscles that are being prepped for sudden exertion but there’s nowhere to go.”
However, that all depends on personal sensitivities and rates of metabolism. People who metabolize caffeine at slower rates end up compiling more caffeine in their system, and are thus impacted by fewer cups of coffee. Rapid metabolizers absorb, break down, and eliminate caffeine more quickly, so they can generally drink more cups before feeling anxious.
There are certain people who have a genetic defect in the liver enzyme that metabolizes caffeine, explains Begdache, which makes them slow metabolizers. Caffeine also affects young people, who have more sex hormones competing with caffeine for metabolism, and women in general, who have higher levels of estrogen and are more susceptible to mood disorders.
Some people may also be more sensitive to caffeine, says Dr. Giordano, perhaps due to certain medications or an underlying condition that makes them more predisposed to caffeine’s stimulating effects.
How to find your caffeine threshold
Since there’s not a one-size-fits-all dose of caffeine for everyone, it’s important to determine your own threshold. The main way to do that is to pay attention to how you feel as you drink coffee or other caffeinated drinks throughout the day.
For me personally, I become anxious and a little weepy in the early afternoon when I’ve overdone it. You may become restless or easily agitated. Someone else may notice that they start tossing and turning throughout the night after that late afternoon Starbucks run.
“It definitely takes some level of interoceptive awareness, which is awareness of our own inner body sensations,” explains Wolkin. When you start to feel tense, jittery, and like everything’s sped up—that’s a clue you’ve reached your limit. Take note of how much caffeine you’ve had once those feelings surface and aim to cap your intake before you hit that amount.
But experts warn against quitting cold turkey. The symptoms of caffeine withdrawal are very real and unpleasant, leading to headaches, fatigue, difficulty concentrating, irritability, and even muscle pain.
Giordano recommends gradually tapering off the amount of caffeine you drink in a day, allowing your system to return to normal in a more metered way. If you’re a coffee drinker, the Cleveland Clinic recommends alternating between regular and decaf at first, particularly if the taste of coffee is what you’re really after. (Coffee has a very strong conditioning effect that can act as a placebo due to its smell and taste, says Giordano.)
Try this for at least two to three weeks—gradually bringing down the amount of caffeine you drink in a day—and see what it does for you. This way, you can wean off slowly and return to an amount that feels healthy for you.
Meagan McCrary is an experienced yoga teacher and writer with a passion for helping people find more comfort, clarity, compassion, and joy on the mat and in their lives.
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I Quit Coffee to Cure My Anxiety
At times, my anxiety spikes so much that I’m motivated to do whatever it takes to lessen it—if that means giving up coffee. And did I mention that I really, really love coffee? Like, everything about coffee: the smell, the taste, the ritual, the warmth of the cup in my hands, the feeling of joy in my heart when I take that first sip. Some might even say that I have a coffee addiction.
I’ve been able to quit coffee a few times, but it’s never lasted very long. My most successful break from coffee happened eight years ago. I was acting and waiting tables at the time. Leading up to my coffee detox, I remember asking another waitress who was in graduate school to be a social worker if she thought I had Generalized Anxiety Disorder because I was so anxious. All. The. Time. Or maybe I just drank too much coffee?
I quit caffeine and soon after, went on a weeklong yoga retreat in Mexico that involved daily intense three-hour yoga classes, eating tons of fresh fruits and vegetables, and sipping smoothies on the beach. Without coffee on this trip, I slept soundly, woke up on my own before 7 am, and was bursting with energy. I’ve often thought if I were ever going to quit coffee again, I’d have to live in Mexico and do three hours of yoga a day.
Then there was the time five years ago when I quit coffee as my New Year’s Resolution. On New Year’s Day (yes, that would be the same day I made my resolution), I was going to brunch with a friend and on the way there she wanted to stop at a neighborhood coffee shop known for its strongly brewed beverages; one whiff of the coffee-filled air and my resolve dissolved.
But about a month ago, I was so consumed with anxiety that I got a glimpse of just how much it was affecting the quality of my life. I didn’t want to spend every day tormented by a constant stream of worried thoughts and incessantly accompanied by the tightness of anxiety wrapping itself around my chest and twisting my stomach into knots. I reached a point where I had to do something. So I gave up coffee and switched to iced green tea; even though it’s caffeinated, it doesn’t make my mind and heart race like coffee does.
Going off coffee, what I’d hoped for is that I’d never be anxious, ever again. That didn’t happen. Initially, the results were amazing: I felt calm and more focused, and my mind was uncharacteristically quiet. But then, I got anxious. And the anxiety was as bad as it’s been when I was drinking coffee. What I realized is, off coffee, I still get anxious. And when I’m anxious, I’m anxious. But the difference is, I’m not anxious all the time, or for no reason. So the payoff has been good enough to keep me on the wagon.
And what’s helped me not cheat is having a coffee detox support group on Twitter. The same weekend I was thinking about giving up coffee, one of my Twitter friends who I tweet with about how much we love coffee also decided to give up coffee. So now a few of us tweet about our #coffeedetox and how long we’ve been off coffee, instead of how delicious the latte we just had was or when we’re planning to get our next coffee fix.
I’ve been off coffee for one month and counting. Some days it’s easy and I have no desire to indulge, especially thinking about how jittery it would make me. Other days as I stand at the bar at Starbucks waiting for my iced green tea, I tilt my head back and stare longingly at the picture alongside the drink menu of a luscious iced coffee, its cascading swirls of milk and glass glistening with condensation. And on those days I feel like a life without coffee, a life without warm Italian bread and melted butter, or a life without ice cream, is bleak and barren.
I’m not completely cured of anxiety, abiding in a permanent state of blissful tranquility. Without coffee, though, I notice small improvements and more moments of calm. But I miss (need?) coffee. For now, I’m enjoying getting some relief from anxiety, thinking that an occasional decaf wouldn’t be so bad, and taking my coffee detox one day at a time.
Are Coffee And Caffeine Making Your Anxiety Worse?
For many, coffee is one of life’s simple pleasures. Just thinking about that hot cup of joe or that iced latte is enough to get some people out of bed in the morning. But for the 40 million Americans who live with an anxiety disorder, a daily caffeine habit could be taking a toll on their mental health.
That’s because the stimulant effects of caffeine, especially when consumed in higher amounts, can mimic or exacerbate anxiety symptoms. Think rapid heartbeat, restlessness, gastrointestinal upset and difficulty sleeping, said Mary Margaret Sweeney, an assistant professor of psychiatry and behavioral sciences at Johns Hopkins University School of Medicine.
In fact, research studies have used a moderate to high dose of caffeine “as a reliable way for experimenters to generate panic among persons with panic disorder, so that their symptoms can be studied in a safe and controlled setting,” Sweeney told HuffPost.
Reactions to caffeine vary widely from person to person. Some people can down a triple shot of espresso and lie down for a nap, while others would be on edge all day after doing the same. Generally, people with preexisting anxiety disorders tend to be more sensitive to the effects of caffeine.
“Some individuals may experience anxiety, nervousness and jitteriness at much lower doses than others,” said Laura Juliano, an American University psychology professor and caffeine researcher. “Some of this variability may be due to anxiety sensitivity, genetic differences, other drugs or medications — like oral contraceptives — as well as how much caffeine someone is used to having, causing tolerance.”
“Some people may be consuming much more caffeine than they realize.”
– Laura Juliano, an American University psychology professor and caffeine researcher
So why does coffee give you that jolt? In short, the caffeine binds to the receptors in your brain intended for adenosine. The latter is a chemical messenger that plays a role in a number of bodily processes, including sleep.
“Adenosine builds up in our brains during waking hours and causes us to feel sleepy and less alert,” Juliano said. “When caffeine blocks the receptors intended for adenosine, it causes us to feel more awake and alert.”
Caffeine is also thought to trigger the release of adrenaline — the fight-or-flight hormone — which could be contributing to those feelings of anxiousness.
How much caffeine is too much?
Guidance from the Food and Drug Administration says that up to 400 milligrams per day — equivalent to about four 8-ounce cups of home-brewed coffee — is unlikely to have dangerous negative effects on healthy adults. (The recommendation for pregnant individuals is lower.) But even consuming half that amount — 200 mg or more — has been shown to increase anxiety among those with anxiety disorders and others sensitive to caffeine, Juliano said.
“Low doses of caffeine do not typically cause anxiety and extremely high doses will likely cause any individual to feel anxious,” she said. “It generally takes a higher dose of caffeine to produce anxiety in someone who is not normally anxious compared to someone who is anxiety-prone.”
Jamie Grill via Getty Images
A single serving of coffee can contain anywhere from 50 mg to 500 mg of caffeine.
Unfortunately, many people don’t have an accurate sense of their daily caffeine intake.
“A serving of coffee can contain anywhere from 50 mg to 500 mg of caffeine, depending on the type of coffee beans, serving size, and brewing method,” Juliano said. A Starbucks venti Pike Place Roast coffee, for example, contains a whopping 410 mg of caffeine.
And, of course, coffee isn’t the only source of caffeine. Consider sodas, energy drinks, tea, chocolate and certain medications, like Excedrin Migraine. (You can find the caffeine content of some popular foods and beverages on the Center for Science in the Public Interest’s website).
“Some people may be consuming much more caffeine than they realize,” said Juliano.
How to tell if caffeine is increasing your anxiety
Not sure if your coffee habit is affecting your anxiety levels? Keep a diary to track your caffeine consumption and your anxiety symptoms, Sweeney suggested. Then see if any patterns emerge.
“For example, on a day when they felt particularly anxious or had more trouble sleeping, was that the same day they had an extra cup of coffee?” she said. “[You] could also tell whether the pattern of caffeine consumption relates to anxiety symptoms, such as whether having two cups one right after the other results in greater anxiety than two cups spread across the morning, or whether consuming caffeine later in the day coincides with greater trouble sleeping.”
How to cut back on caffeine
Holly Falconer via Getty Images
If you want to minimize caffeine withdrawal symptoms, reduce your intake gradually.
Experts recommend reducing your intake slowly over the course of two to three weeks. If you go cold turkey, you’re more likely to deal with unpleasant withdrawal symptoms like headaches, fatigue and mood disturbances.
“Caffeine withdrawal symptoms can be uncomfortable but usually go away within the first week of stopping,” Juliano noted.
It may also be useful to track your anxiety levels in a journal throughout the weaning process, Sweeney said.
Change up your coffee order.
Some may be surprised to learn that one shot of espresso actually contains less caffeine than one cup of drip coffee.
“A 1.5-ounce shot of espresso only contains about 75 to 90 mg of caffeine compared to a 12-ounce drip coffee that may contain 200 to 300 mg of caffeine,” Juliano said.
If you like tea, you’ll be glad to know that even caffeinated varieties — such as green tea or black tea — tend to have less caffeine per serving than brewed coffee. In an 8-ounce cup, green tea has about 25 mg of caffeine and black tea has about 50 mg, according to the Mayo Clinic. But again, caffeine content can vary based on the brewing time, temperature and other factors.
Supposing, however, you consumed the same amount of caffeine from coffee as you did from black tea, would the beverages have different effects on your anxiety levels? According to Juliano, there isn’t sufficient data to say.
“I am not aware of any research that has kept caffeine constant and compared reactions to coffee vs. tea,” she said. “Theoretically a dose of caffeine should have similar effects across different vehicles, but it is possible that other factors could interact with the effects of caffeine — including expectancy and other components of the beverage. It hasn’t been directly tested as far as I know.”
Switch to decaffeinated coffee or herbal tea.
Decaf still contains some caffeine but much less than its caffeinated counterparts — usually less than 15 mg in an 8-ounce cup. By going the decaf route, you can enjoy your morning ritual without stoking your anxiety.
“Someone could also mix caffeinated and decaffeinated coffee to reduce caffeine exposure,” Juliano said.
And herbal teas — such as chamomile, peppermint and ginger — are naturally free of caffeine.
Coffee And Caffeine May Decrease Anxiety Symptoms
When people feel overwhelmed they often become anxious. This anxiety can cause reduced productivity in daily activities, such as studying for an exam or performance at work. A simple way to combat the decreased productivity that results from increased anxiety is to decrease or eliminate this anxiety altogether.
Caffeine, the most widely used psychoactive drug in the world, is commonly used to increase productivity. Most people would attribute the increase in productivity to caffeine’s ability to increase concentration1. While caffeine does surely increase concentration, this may not be the only reason for increasing productivity. A recent report shows that caffeine decreases anxiety-like behaviors in mice2. Although these findings have not yet been verified in humans, this study raises the possibility that caffeine may have anti-anxiety effects.
Given the association between anxiety and productivity that was mentioned earlier, it is easy to see how caffeine’s anxiety-decreasing effects could benefit our productivity. Instead of being overwhelmed by a task, caffeine may allow individuals to focus and begin chipping away at the work that needs to be done. Supporting this theory are numerous studies that have shown that there is a negative-relationship between anxiety and concentration3, 4. In other words, by decreasing your anxiety, you can increase your concentration, and vice versa.
Now you may be thinking, “I get jittery when I drink coffee. There’s no way that it is making me less anxious”. But it’s important to realize that these jitters are a physiological effect from caffeine and not a psychological one. The jitters that caffeine can cause are due to increased activity of your autonomic nervous system, which controls functions such as heart rate, digestion, and breathing5, 6, 7 and operates largely independently from your conscious thoughts. In other words, caffeine is going to make your body shake regardless of what thoughts you may be having at the time. Furthermore, the response to caffeine very likely depends on the dose of caffeine consumed. Indeed, caffeine-induced reductions in anxiety were most pronounced at progressively lower doses of caffeine2. Therefore, the psychological effects of caffeine treatment likely depend largely on the dose of caffeine consumed.
Although the present study suggests an anti-anxiety effect of caffeine, it is likely not wise to drink a cup of coffee whenever you feel anxious. There are certainly instances when drinking coffee will undoubtedly increase your anxiety, such as before attempting to sleep8. Instead, in certain doses and circumstances, caffeine may put you in a better situation to manage your anxiety. So next time you can’t seem to figure out how to begin studying for that big organic chemistry or economics exam, drink a cup of coffee and start with page one.
Recommended For You
1. Bolton S (1981). “Caffeine: Psychological Effects, Use and Abuse” (PDF). Orthomolecular Psychiatry 10 (3): 202–211.
2. Sweeney P, Levack R, Watters J, Xu Z, Yang Y. Caffeine increases food intake while reducing anxiety-related behaviors, Appetite, Volume 101, 1 June 2016, p. 171-177.
3. American Psychiatric Association (2013). Diagnostic and Statistical Manual of Mental Disorders (Fifth ed.). Arlington, VA: American Psychiatric Publishing. p. 189.
4. Fernández-Castillo, A. and Caurcel, M. J. (2015), State test-anxiety, selective attention and concentration in university students. International Journal of Psych, 50: p. 265–271.
5. Cohen S, Booth GH (1975). “Gastric acid secretion and lower-esophageal-sphincter pressure in response to coffee and caffeine”. The New England Journal of Medicine 293 (18): 897–9.
6. Acheson KJ, Zahorska-Markiewicz B, Pittet P, Anantharaman K, Jéquier E (1980). “Caffeine and coffee: Their influence on metabolic rate and substrate utilization in normal weight and obese individuals”. The American Journal of Clinical Nutrition 33 (5): 989–97.
7. Daniels JW, Molé PA, Shaffrath JD, Stebbins CL (1998). “Effects of caffeine on blood pressure, heart rate, and forearm blood flow during dynamic leg exercise”. Journal of applied physiology 85 (1): 154–9.
8. Goldstein, A. N., Greer, S. M., Saletin, J. M., Harvey, A. G., Nitschke, J. B., & Walker, M. P. (2013). Tired and Apprehensive: Anxiety Amplifies the Impact of Sleep Loss on Aversive Brain Anticipation. The Journal of Neuroscience, 33(26), 10607–10615. http://doi.org/10.1523/JNEUROSCI.5578-12.2013.
Date of original publication: October 17, 2016
May 25, 2017
90,000 In all cups. What they write about the influence of coffee on our health in scientific articles
Due to the ancient traditions of consumption and the widest distribution around the world, coffee for a modern person is not just a component of nutrition, but also an important part of social interaction. Many of us start our day with coffee, friends, colleagues and romantic partners invite each other for coffee, drink it at home while reading the news, while walking in the park and in coffee shops. The most “coffee-drinking” countries in the world – the Scandinavian ones – consume eight to ten kilograms of this drink per year per capita, while the countries of Asia, Africa and Oceania are just getting started, increasing the volume of coffee consumption at a rapid pace.In short, the whole world drinks coffee. It is all the more surprising that not so many consumers are aware of how, in fact, coffee affects their body. Only 16% of Americans know that coffee can be good for their health, and 49% of Europeans believe that it is more likely to harm them. A recent study found that people are skeptical about the potential benefits of coffee. At the same time, many people are increasingly thinking about what and why they eat, starting to consider food as a natural therapy, so the question of where such a popular drink is located in such a system of coordinates inevitably arises.
Eight cups are enough
There are several scary stories circulating on the Internet about someone drinking too many cups of coffee at a time and dying of cardiac arrest. But if you look closely at them, it turns out that it is not the drink that is to blame, but, to put it mildly, not the most rational behavior of the victim herself. As a rule, they mixed coffee with potent substances, washed it down with energy drinks, or drank not coffee at all, but caffeine-containing preparations or pure powdered caffeine.
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In fact, it is extremely difficult to die from coffee.In 2018, scientists collected all scientific articles published since 1959 that reported deaths from caffeine, the main component of coffee. There were only 92 such deaths, and about a third of them were suicides. It’s much more likely that coffee will lengthen your life rather than shorten it. And this is shown in population studies covering hundreds of thousands of people. True, their testimonies differ somewhat. According to some, drinking one to two or three cups of coffee a day is sufficient. A recent study on data from nearly half a million British Biobank customers showed that you can drink up to eight cups of coffee with benefits for longevity.Moreover, it does not even matter whether it is soluble coffee or coffee without caffeine at all, the body metabolizes caffeine quickly or slowly, and whether there are any specific “one-letter” typos in your genome in some genes (the so-called single-nucleotide polymorphisms) that make the body like it is especially susceptible to coffee. Drink a few cups of coffee a day and you will be statistically more likely to live longer.
But where do these cups come from, and how do they turn out to prolong life? Everything is quite simple: scientists cannot track how much coffee in grams and milliliters each of their wards drinks per day, so they ask research participants to write down in special questionnaires on their own how much coffee they drink per day.It is quite easy for a person to remember how many cups and what kind of coffee he drank per day, and this unit of measurement remains in research (but, of course, scientists calculate a more accurate amount of a drink, knowing the typical volumes of cups). After that, all coffee lovers are divided into groups depending on how many cups of coffee they drink per day, and scientists use these statistics to assess whether there is a relationship between coffee consumption and mortality. So it turns out that the percentage of deaths is lower in groups that consume a certain amount of coffee daily.
Now is the time to dig deeper to understand what is the reason for the prolongation of life when drinking coffee. Scientists have done a lot of research and meta-studies – that is, studies of other studies – on this subject and came to the conclusion that it has even more beneficial properties than one might think.
The most generalized meta-study found that coffee reduces the risk of several types of cancer – mouth, endometrium, intestine and skin. It also slightly reduces the risk of stomach and prostate cancer.True, coffee for some reason increases the risk of lung cancer.
However, all researchers doing meta-analyzes of data on the benefits of coffee indicate that the data are inconsistent, that is, the results of different studies may not coincide or even contradict each other, so only a very general trend can be identified from them.
Research on other beneficial effects of coffee is also conflicting. There is evidence that it inhibits mental decline in older men.At the same time, a study on data from more than 400,000 people of different ages showed that drinking the drink does not seem to affect thinking and memory in any way, and according to recent data, coffee does not help with mental decline at all – although green tea does help. which, like coffee, contains antioxidants. The result can be called unexpected, since in studies in vitro coffee shows the highest antioxidant activity compared to black and green tea.Moreover, arabica in this sense does not differ from robusta. Milk also does not affect the antioxidant effect, so you can continue to enjoy latte and cappuccino further.
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A survey of Hong Kong women showed that drinking coffee beans reduces the risk of breast cancer, while instant coffee increases this risk. In Norwegian women, the risk of breast cancer has also decreased, however, only in thin people, while in overweight women it is more likely to increase.
There is also evidence that coffee reduces the risk of diabetes, but only in adults who have recently lost weight.Earlier experiments in mice with induced type 2 diabetes showed that coffee slowed their weight gain and improved glucose tolerance, so coffee gives scientists some hope in this direction as well.
Ever since experiments in mice demonstrated in 2001 that coffee can protect brain neurons from Parkinson’s disease, scientists have given little hope to better understand this effect, since there is still no cure for neurodegenerative diseases like Parkinson’s and Alzheimer’s.A later study confirmed the protective effect of coffee on neurons (albeit weak), including in Parkinson’s disease, caused by exposure to pesticides on neurons. But coffee doesn’t seem to protect against Alzheimer’s.
Since coffee is known for its energizing effect – caffeine is to blame – it is logical to assume that it can influence mood as well. The data shows that there is indeed an impact, but it does not really depend on caffeine. Either the effect is achieved due to other substances in the composition of the drink, or, which is no less likely, the accompanying social effects are “to blame”: we drink coffee in a company, and the positive emotions received from communicating with friends and colleagues can overshadow the effects of the drink itself.Therefore, studies regarding the mood improvement from coffee for depression are extremely cautious in their conclusions.
© Sergey Savostyanov / TASS
What can be said by looking at the extremely extensive scientific literature on this issue? Apparently, coffee is quite – albeit marginally – beneficial to your health. Statistically, it, albeit extremely weakly, reduces the risk of death from all non-communicable diseases, that is, cancer, diabetes and autoimmune diseases. And if you are Spanish, then coffee will also reduce your risk of vascular disease.And just in case: you may not have thought, but scientists have found that coffee is not at all to blame for erectile dysfunction.
Chemistry of coffee
Coffee contains over 2 thousand components, but most people love it for its caffeine, and for good reason. Besides the fact that this alkaloid stimulates the release of neurotransmitters (substances by which neurons communicate with other cells) and encourages neurons to work more actively, it seems to affect the work of our own immunity.Stanford scientists have found that caffeine lowers the concentration in our blood of a signaling immune protein – interleukin 1 beta. Its excess in the body indicates problems with blood vessels, high blood pressure and the risk of death from cardiovascular diseases. Thus, regular consumption of coffee reduces the background inflammation in the body, which means it allows the organs to stay healthy for longer. But in addition to caffeine, coffee contains about a thousand different substances – among them there are also many useful ones.These are calcium and magnesium, and the vitamin niacin, and plant polyphenols – the very antioxidants.
Not so long ago, the employees of the N.N. A. N. Belozersky Moscow State University found out what could be associated with the potential neuroprotective properties of coffee. It turned out to be 3,4-dimethoxycinnamic acid contained in it. It protects against prion proteins. Prion diseases are similar to neurodegenerative diseases, but have a different cause – misfolded prion proteins, which convert healthy molecules into their own kind.In this way, prions resemble viruses, although in fact they are the body’s own proteins. In experiments on human cells, 3,4-dimethoxycinnamic acid binds to the prion protein PrP and inhibits the formation of toxic complexes.
A The chlorogenic acid in coffee may provide a protective effect against diabetes. It reduces the absorption of dietary iron, and diabetes can also develop due to excessive consumption of this trace element.
In general, it appears that the caffeine, polyphenols and chlorogenic acid in coffee are responsible for most of the protective properties. However, it is possible that all the other thousands of coffee “ingredients” have not yet been thoroughly researched.
Speaking about the effects of coffee on health, one cannot but recall the long-standing scientific discussion about whether it affects blood pressure and whether it provokes cardiovascular disease. For the first time they started talking about it back in the early 70s of the last century. Research on this subject remains – surprised? – contradictory. Some of them show that coffee does slightly raise blood pressure, but play a minor role in the development of hypertension.This may be due to the fact that such studies compare healthy people and hypertensive people, and they can reduce coffee consumption after learning about their health. In addition, the body quickly adapts to the effects that coffee has on the cardiovascular system. Some studies show that coffee does not increase, but reduces the risk of hypertension: you should drink three to four cups a day, but not smoke. But if you drink less or more than three to four cups, this simply does not affect the risk of hypertension.Why? Mystery. More research is needed, as you might guess.
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The point has not been put in this question. Obviously coffee does raise blood pressure slightly in the short term. But in the long term, the body adapts to this effect. In the meantime, a strict causal relationship between regular coffee consumption and hypertension has not been established. Yes, you are not mistaken: about life on Mars, we can already say something with some certainty, but about hypertension from coffee is still not.
Looking at the research literature, it can be argued that the benefits of regular coffee consumption rather outweigh the harm from it. In other words, there is no reason for concern – if you like to drink one cup of coffee or even two a day, there is no reason to deny yourself this. Only if you feel bad about it.
In general, if you, too, want to be part of a sample on which to conduct research on the dangers and health benefits of coffee, then feel free to drink it without overusing it.But only if you are not a pregnant woman. In this case, it is better to be careful with coffee, that is, do not drink more than two cups a day, otherwise the risk of miscarriage increases. And try not to add sugar and sugary syrups to coffee, because they have no health benefits. It is also not worth lighting a cigarette after coffee, since the harmful effects of tobacco have certainly been proven. Let this picturesque pair – coffee and cigarettes – remain in Jarmusch’s film.
90,000 Anti Anxiety Diet.What foods to eat for anxiety, stress, panic disorder
In this article I will tell you what a diet should be for stress, anxiety, anxiety and nervousness, in case of panic attacks and depression.
Food is the most important part of our life. On average, a person spends more than 2 hours a day cooking and eating. But very often we do not realize what effect this food has on our mood and well-being.
Modern people attach great importance to tablets that stabilize anxiety, sedatives, antidepressants.But they forget that ordinary food contains tons of natural “antidepressants” and that by planning our diet in a certain way, we can reduce anxiety levels and make it easier for ourselves to deal with anxiety and stress.
There are also bad eating habits, that is, eating habits in a certain way, which lead to increased stress and anxiety. These habits are not uncommon: there is a high probability that you suffer from them, but you yourself do not realize it!
There are foods that increase serotonin levels, improving our mood, but there are foods that, on the contrary, increase anxiety and tension.
And I’ll start with foods that anxious people should avoid. But before we get down to that, let me give you one warning. Diet is extremely important for a person, however, even a perfectly selected composition of foods will not help everyone completely get rid of anxiety, depression or panic attacks. Overcoming these ailments requires constant psychological work. And the right diet can be a reliable support for this work, a prerequisite for it, but not a panacea in itself.In other words, it makes it easier for you to work on eliminating your anxiety, but it cannot completely replace this work.
What should be said no?
What foods should be avoided or reduced in consumption?
No caffeine (coffee, tea) and other stimulants!
Many may already have noticed how much coffee increases anxiety and can even cause panic attacks. This happens for several reasons.
The caffeine in coffee provokes an increased release of adrenaline and norepinephrine.These are the very “hormones of fear and panic” that our body produces when faced with mortal danger or during a panic attack. Along with this, the sympathetic nervous system is activated, which is responsible for the state of nervous excitement, a sense of danger.
Caffeine contributes to the fact that vitamins and substances essential for fighting stress (for example, calcium and vitamin B1) begin to be excreted very quickly from the body, contributing to an increase in stress levels.
I understand that this is not good news for coffee drinkers who suffer from anxiety.But don’t be in a hurry to get upset. As I wrote in the article “how to stop drinking coffee”, the systematic use of coffee is just a habit, abandoning which, you will not lose a source of energy and good mood, but, on the contrary, over time you will feel an increase in tone, improved sleep and increased strength, so how your body switches to a more natural mode of operation and more balanced energy distribution throughout the day.
If quitting coffee altogether is not an option for you, or you are not yet ready for it, consider the following tips.Some of them are based only on personal experience, I cannot confirm them with scientific calculations. However, you can experiment and see how well they suit you.
How to minimize the harm of coffee?
Drink plenty of water. Caffeine helps to “flush” fluid from the body. To compensate for this, you need to drink more regular water throughout the day.
Remember, caffeine is not the same as caffeine.
My personal observation is that caffeine works differently in different drinks.For example, coffee puts me in a state of anxiety and fear. And good green tea (naturally, not from a bag), on the contrary, even soothes, despite the fact that it, like coffee, gives strength and energy.
Turn mindless coffee drinking into a coffee ritual!
There is an excellent way to reduce the nervous system arousal as a result of drinking coffee or tea. Instead of automatically absorbing coffee or tea in large sips in front of the monitor, while doing your work, make it a small ritual, some kind of coffee or tea ceremony.
Move away from the computer or TV. Let nothing distract you. Hold the mug in your hands, feel its warmth. Slowly bring it to your face and inhale the aroma of the drink. Repeat this a couple more times, taking several deep breaths. Then, take your time, sip a little of the drink, but do not rush to swallow! Hold it in your mouth, feel its taste, its temperature. What do you feel? Bitterness or Sweetness? Or maybe both? Are there any differences in sensations in different parts of the mouth? Just watch.Then swallow and watch as the liquid passes through the esophagus, warming your body, so that it will then be in the stomach. Continue to take your drink slowly, judging the taste of each new sip, noting the difference in taste from sip to sip. Watch how your state changes, how strength appears, the veil of sleepiness falls, clarity of consciousness appears …
Your conscious and calm actions during this “ritual” will, as it were, balance the natural excitement of the nervous system due to the ingress of caffeine into the body, direct and stabilize this energy.
This exercise is part of a wide array of mindfulness techniques that I teach students in Course 3, Antidotes for Panic. It will help not only reduce the harm of coffee, but also teach you to just calm down and relax, to be here and now. These skills are essential in order to get rid of panic and anxiety forever.
Reduce your caffeine intake.
This is an alternative to completely avoiding coffee. You can simply reduce your daily coffee intake gradually until the coffee stops causing anxiety, interfering with your sleep, and provoking anxiety.As for the quantity, all this is very subjective: someone will not notice a couple of cups, and someone will develop anxiety after a few sips. In general, watch your body and its reactions. Based on this, adjust your daily caffeine intake.
Smoking not only has a destructive effect on the body, but also increases anxiety and anxiety. Yes, this is exactly the case, despite the persistent belief of smokers that cigarettes “calm”.Research shows that smokers in general are more prone to stress, anxiety, and anxiety than non-smokers. This is due to the harmful effects of nicotine, which creates a load on the heart, disrupting the work of the nervous and vascular systems.
I am convinced that the short-term calming effect that a smoker feels after a cigarette is not associated with nicotine (which is a stimulant and excites the nervous system, not soothes), but with slow inhalation and exhalation through the mouth during puffs, which resemble breathing exercises for relaxation which I also teach my students.
In general, quit smoking!
I think it would be superfluous to write what destructive effect alcohol has on the nervous system. Alcohol is one of the most dangerous and harmful drugs! I think my personal experience will be a much more decisive argument in favor of avoiding alcoholic beverages, rather than dry scientific calculations. When I was suffering from panic attacks, I got into the habit of drinking at night to get to sleep. But the relief was short-lived. The next day, panic attacked me with renewed vigor, fueled by a hangover syndrome.These attacks could torment me until the evening!
Many students in my course ask if it is okay to sometimes have, say, a glass of wine. In principle, in small quantities, alcohol is not so bad. The fact is that many people do not know how to just drink a “glass of wine”, it develops into drunkenness for them. You can afford it if you are only sure that you are in good control of the amount you drink.
Read the article “How to Quit Consciously Drinking”.
No stress-increasing eating habits
What do I mean? One great book on coping with anxiety and panic states that it is not just what you eat that matters, but how you eat it! The following habits can increase anxiety:
- Too fast or “on the go”
- Do not chew food thoroughly.(It is recommended to do at least 15 chewing movements after the food has entered your mouth. You must first “digest” it in your mouth so that the stomach can absorb it more easily and faster)
- There is a lot before the feeling of oversaturation appears
- Drink plenty of water with meals. Large volumes of fluid dilute gastric juices, making it difficult for digestion
Too much haste in taking food leads to the fact that many useful elements do not have time to be absorbed, part of the precious food is “wasted”.What do you need in order to chew food thoroughly and not rush? Someone probably already guessed. This is consciously! If you do not want to turn lunch into a source of stress, but, on the contrary, want to calm down and relax, then try to keep all your attention on the meal process. Take your time to swallow it, focus on its taste, notice how saliva is secreted, how it passes through the esophagus, and then warms the stomach. This will turn your meal into a kind of little meditation.Break the habit of watching TV at dinner or dining in front of the monitor. There is a wonderful Chinese saying, “when I eat, I eat.” If you follow it, you will become much calmer!
Excess salt intake can deplete the body’s reserves of potassium, a mineral that plays an important role in the functioning of the nervous system. In addition, salt increases blood pressure, putting additional stress on the heart.
Of course, I am not calling for a complete rejection of salt, but simply to reduce the use of foods with a high content of sodium chloride.In stores you can find salt in which some of the sodium salts are replaced by magnesium and potassium salts.
The data on the association of sugar with anxiety and anxiety are very contradictory. There is no proven evidence that sugar can directly cause symptoms of anxiety. Nevertheless, sugar as a “fast carbohydrate” can create additional stress on the body, cause addiction, provoke hypoglycemia (the symptoms of which, by the way, are similar to those of PA) or diabetes, hyperacidity, which in turn can affect the level of anxiety.
Protein, more or less?
With proteins, everything is more complicated. On the one hand, many proteins (especially animals) increase the acidity of the body, which can increase the level of anxiety. Also, animal meat can contain hormones that negatively affect the functioning of the body. On the other hand, protein contains the amino acid tryptophan, which is valuable for “good mood”, which is converted into serotonin, the “neurotransmitter of happiness”, and an increased amount of carbohydrates in relation to proteins in the diet increases insulin levels, which, according to some reports, also increases anxiety.Also, meat contains vitamins of group B, valuable for the functioning of the nervous system.
Based on the above, my personal advice is: Don’t worry about protein. Eat as much as you eat. The only best thing to do is to monitor the quality of the meat you eat and increase the vegetable protein in the diet for the animal (legumes, nuts) to avoid acidification and excessive use of hormones that can be found in animal foods.
What can I say yes?
Yes to vitamins!
If you suffer from anxiety, then you are primarily interested in the B vitamins, as well as vitamins C and D.
B vitamins play an important role in the functioning of the nervous system, providing the body with the ability to effectively deal with stress. The B vitamins group contains a number of beneficial substances (B6, B12, biotin, thiamine, etc.). These substances are contained in various products, for example, in meat, dairy products, fish.Also, complex vitamins from pharmacies can solve the problem of the lack of these substances.
Everyone knows that vitamin C boosts immunity. But not everyone knows that this substance is involved in the work of the adrenal glands, which just throw out the familiar to all “alarmists” adrenaline. Therefore, try to get enough vitamin C. This will improve adrenal function, which has been said to reduce the likelihood of an “untimely” rush of adrenaline in the absence of immediate danger, as seen during a panic attack.Fruits, berries, and many vegetables contain a lot of this vitamin.
Some researchers are convinced that a lack of vitamin D can lead to Seasonal Affective Disorder or the so-called “winter depression” caused by lack of sunlight. To compensate for this deficiency, it is recommended to eat more oily fish such as herring or foods that contain artificial vitamin D.
Yes to minerals!
Try to consume more calcium and magnesium.Calcium ensures the normal functioning of the nervous system. This mineral is involved in the transmission of signals from one nerve cell to another. Its deficiency can lead to “overexcitation” of cells, which is probably one of the physiological causes of anxiety.
Calcium is found in abundance in dairy products, fish, spinach.
Many Western researchers, as well as my students, give positive feedback on the use of magnesium in the prevention of anxiety. Magnesium also appears to help reduce anxiety levels.Magnesium is found in yogurt, kefir, spinach, almonds, bananas, mineral water, and dark chocolate. Also available in tablets.
Yes to amino acids!
Amino acids are the building blocks of protein. A lack of certain amino acids can lead to various unpleasant consequences for the body, including anxiety.
I recommend that you pay attention to the sufficient consumption of foods containing the following amino acids.
Tryptophan.As I wrote earlier, this amino acid is converted to serotonin. Adequate content of it in the body is important to maintain good health. What’s more, some studies have shown that tryptophan is as effective in relieving symptoms of depression, anxiety, and insomnia as some antidepressants. Tryptophan is found in abundance in eggs, cod, soy, cheese, turkey.
Theanine. This amino acid increases serotonin, dopamine, gamma-aminobutyric acid, and glycine in various areas of the brain, improving your mood and calmness.Theanine is found in various teas. Maybe that’s why green tea, despite its caffeine content, is more soothing than coffee.
Tyrosine. Many studies show the antidepressant effect of this amino acid. Tyrosine is found in algae, soy, eggs, fish, and turkey.
Da Omega 3 fatty acids
I have not seen the days when it was fashionable to give fish oil to children, but I can imagine what a disgusting taste it could be.Fortunately, there are now more ways to get the omega-3 fatty acids important for the nervous system and brain. They can be taken as pills, as part of fish oil capsules, or simply by consuming more oily fish in your food.
Doctors recommend drinking 2 – 2.5 liters of clean water per day. Naturally, the hotter the climate in which you live, the more intense the load, the higher this figure will be. I recommend heeding this advice.
What is it in general?
I understand that after reading these recommendations my head can go round: how to plan your diet, because there are so many different tips? In fact, everything is easier than it seems.Now I will summarize.
Your food should be as varied as possible: it should contain not only meat with pasta, but also an abundance of both fresh and cooked vegetables, fresh fish, high-quality dairy products. Do not overlook fruits and berries, which contain a lot of valuable vitamins. Avoid fast food.
My personal opinion is that homemade food, prepared for yourself and with love, is much better and healthier than restaurant food.
Keep track of how much water you drink: get into the habit of drinking a glass of clean water first when you wake up.Do not overuse sweets. Avoid excessive alcohol consumption. Give up cigarettes. Minimize your caffeine intake; it is preferable to use it in green tea (only not packaged).
It is clear that you cannot expect each of you to apply these tips accurately and 100%. This is normal, we are all people who sometimes want something sweet or something tasty, but harmful. And of course, fresh fruits and vegetables are not always available all year round.It’s OK. Don’t be fanatic about this, please, fanaticism leads to tension, which in turn leads to anxiety. It will be great if you integrate these tips into your life at least often. Although I, of course, insist that you give up smoking completely.
Many of you must have noticed that there is nothing magical about these tips. Basically, they can be attributed not only to an anti-stress diet, but to a healthy diet in general! Why is it so? Because our level of anxiety is very closely related to the state of the immune, cardiovascular, nervous systems, the work of which is partly tied to nutrition.
Nevertheless, after reading this article, I do not want you to develop a phobia about food, which will be expressed in the fact that you will begin to strictly avoid certain foods, and at the time of an attack of a panic attack, convulsively stir your memory about the subject: “What did I eat today that caused the panic?” Therefore, I would like to remind you once again that diet in most percent of cases will not remove anxiety and panic attacks. She can simply reduce them.
But the most important thing is that a healthy diet (and, as a consequence, a healthy state of the body, nervous system) will simply facilitate your psychological work with anxiety and panic.I mean working on accepting and letting go of fear, controlling anxious thoughts, improving concentration and the ability to relax, getting rid of negative attitudes, eliminating private phobias, etc. etc.
To get rid of panic and anxiety, diet alone is not enough, as well as exercise. However, both of these things will make it easier for you to get rid of your anxiety once and for all. You cannot get rid of psychological ailments overnight. It is necessary to carry out a comprehensive and consistent work, one of the elements of which is an anti-stress diet.And I wish you every success on this path. Hope you found this article helpful!
90,000 the whole truth about the benefits and dangers of an inimitable drink TEA.ru
What happens if you drink coffee every day? A real coffee lover does not even ask such questions: coffee simply becomes the background of life, a cultural code and a guarantee that in every day (even the most difficult one) there will definitely be time for a little joy.
In this article, we have collected all the scientifically proven facts known today regarding your favorite drink.You can use them in arguments, but be careful: almost every statement has a downside.
What is coffee made of and why it is important to know it
Most of us are well aware that coffee contains caffeine, thanks to which we can cheer up to get things done. However, this is far from the only important component.
In addition to caffeine, your standard cup of your Americano contains:
- diterpenes – cafeestol and kakhveol;
- antioxidants, including polyphenols and tannins;
- vitamins B2, B3, B5;
- minerals – magnesium, manganese and potassium;
- many other chemical compounds.
All of them in their own way affect our body. For example, tannins help us fight disease-causing bacteria and have tanning properties. Antioxidants reduce the risk of many diseases, including cancer, and slow down the aging process. B vitamins play an important role in cellular metabolism and are essential for supporting immunity.
The main ingredient in coffee, which is why we love it so much. Caffeine is a light natural psychostimulant that can improve memory and cognitive functions of the brain, reduce fatigue and speed up your reactions.
After drinking, caffeine quickly enters the bloodstream and then to the liver and is broken down into compounds that can affect the functions of various organs. However, it mainly affects the brain.
During the day, the level of adenosine (a substance that is responsible for reducing alertness) gradually increases, from which we become increasingly tired and want to sleep. Caffeine molecules block adenosine receptors in the brain, allowing you to permanently inhibit the feeling of fatigue.
Scientists believe that the beneficial effects of coffee are due to its richest antioxidant composition. In the rating of foods containing the most antioxidants, berries and spices are confidently leading, and coffee is in 36th place immediately after them. However, not many of us have the opportunity to eat a handful of raspberries or blueberries every day, but any healthy person can afford to drink a few cups of coffee.
Research has shown that coffee has become the most affordable source of antioxidants for most people.4 large cups (450–600 ml) provide about 64% of the daily value. This is confirmed by similar studies conducted in other countries.
Cafeestol and Kahweol
Extensive research has demonstrated that cafeestol and kahweol have a wide range of medicinal properties, including anti-inflammatory and anti-tumor properties. On the other hand, these same substances can raise blood cholesterol levels, which can be dangerous for people with cardiovascular diseases.
It is important to know that cafeestol and kahweol are found in the largest quantities in unfiltered coffee.
B vitamins help the enzymes in our body to do their job, including taking part in the breakdown of carbohydrates and the transport of nutrients throughout the body. B vitamins play an important role in maintaining the functioning of our brain, helping to prevent the development of cancer and resist stress, strengthen the immune system and reduce the risk of heart disease.
What exactly does coffee affect
In a nutshell – everything. And in order to answer this question in more detail, let’s turn to scientific research. Some of them are considered more reliable (larger sample of participants), others less (single short studies), but they all talk about exactly how coffee can benefit us.
What exactly coffee will be useful for
Coffee is an amazing drink that attracts the interest of many scientists.The research base becomes more and more extensive from year to year. However, some facts still require confirmation, while others remain not fully understood. Nevertheless, today we already have ample evidence that coffee is not just a delicious drink, but also a source of many beneficial resources for our health.
Makes us smarter and more fun
Research shows that coffee improves various aspects of brain function, including memory, mood, alertness, energy levels, reaction time, and overall mental health.That is why many of us do not like to start work without a cup of cappuccino or Americano.
Thanks to caffeine, which has a stimulating effect, coffee helps us feel less tired and stay awake longer. In addition, it promotes the production of adrenaline. Therefore, it should come as no surprise that caffeine can improve
our physical performance by an average of 11-12%. This is a good excuse to have a strong espresso about half an hour before heading to the gym.
Protects against diabetes
In 2014, a study of more than 48,000 people over 4 years found that those who increased their coffee intake had an 11% reduction in their risk of developing type 2 diabetes. And a 2017 meta-analysis leads us to conclude that people who drink four to six cups of coffee every day have a lower risk of metabolic syndrome, including type 2 diabetes.
Helps to lose weight
Caffeine is found in many weight loss supplements as a natural fat-burning substance.Several studies suggest that caffeine can increase metabolic rate by 3-11%. This looks like great news for anyone considering a diet.
Protects against degradation …
The caffeine in coffee may protect against Parkinson’s disease and other degenerative brain diseases. So, Canadians came to the conclusion that in men who drink more than four cups of coffee a day, the risk of Parkinson’s disease is reduced by 5 times.And results from a 2010 meta-analysis showed that people who drink coffee are less likely to suffer from cognitive impairments such as Alzheimer’s. Well, it looks like coffee lovers are not threatened with senile dementia.
… And from depression
A Harvard study published in 2011 found that women who drank 4 or more cups of coffee a day had a 20% lower risk of depression than those who opposed the drink. Another study involving more than 200,000 people found that those who drink 4 or more cups a day are 53% less likely to die from suicide.
Helps the heart
Through a 2012 study, we learned that moderate consumption of coffee (about two servings a day) can protect against heart failure: the risk is reduced by 11%. Also in 2017, scientists summarized
the results of several studies have concluded that caffeine consumption is beneficial for the cardiovascular system.
Protects the liver
Italian scientists found that coffee consumption reduced the risk of liver cancer by about 40-50%, and the Japanese confirmed this in 2019.And the authors of a 2020 British study concluded that drinking any type of coffee also protects against many other liver diseases, including cirrhosis, fibrosis, hepatitis and fatty disease.
Extends our life
Given that coffee drinkers are less likely to contract various diseases, it makes sense that coffee can help you live longer. For example, in one very large study
coffee consumption was associated with a 20% lower risk of death in men and 26% in women.
What can be harmful to coffee
While arguing that coffee is an invaluable superfood, don’t forget that we are all very different. And the influence that this drink has on the body of each individual person is also different.
For all our boundless love for coffee, we strongly recommend that you familiarize yourself with the list of diagnoses and situations presented below, compiled on the largest medical portal WebMD. This list will help you understand when the advisability of consuming any caffeinated product is in question.
- Pregnancy and lactation: physicians recommend that pregnant and lactating women consume no more than 200 mg of caffeine per day, unless there are clear indications for a complete rejection of this substance.
- Childhood: It is not officially recommended to give coffee to children under 18, but there is not enough research on this.
- Anxiety Disorders: In some cases, caffeine can worsen anxiety.
- Sleep Disorders: Coffee does affect circadian rhythms in most cases.
- Blood clotting disorders: It is possible that coffee can aggravate the problem.
- Heart disease: Drinking unfiltered coffee increases the amount of cholesterol and other fats in the blood, which is associated with an increased risk of heart disease.
- Diabetes: The effects of caffeine on blood sugar are controversial. Some studies show that it can cause both a decrease and an increase.
- Digestive Disorders: Caffeine, especially in large quantities, can aggravate acute and chronic gastrointestinal diseases.
- Epilepsy: People with epilepsy should avoid high doses of caffeine and use even low doses with caution.
- Glaucoma: Caffeine causes an increase in intraocular pressure. The effect appears within 30 minutes after taking coffee and lasts for at least 90 minutes.
- High blood pressure: Caffeine may increase blood pressure, but this effect is less pronounced in people who regularly drink coffee.
- Osteoporosis: Caffeinated coffee can increase the amount of calcium excreted in the urine and cause weakened bones, but calcium supplementation will make up for the loss.
In a healthy person who is getting enough of all the essential nutrients, taking up to 400 mg of caffeine (about 4 cups of coffee) daily will not increase the risk of developing any disease.
As you may have noticed, not everything is clear: in most cases, it is necessary to take into account many individual factors related to the physical condition. And yet we must admit that coffee is a product that can give us not only the pleasure of taste, but also a number of health benefits.
“Moderate coffee consumption, defined as three or four cups a day (300-400 mg of caffeine), has little evidence of risk and some evidence of health benefits,” according to American researchers from the Linus Pauling Institute at the University of Oregon back in 2006 year. And we have no reason to disagree with them.
In addition, let’s be honest, it’s still nice, while drinking another cup of coffee, to realize that you are getting continuous benefits from it (and not the other way around).
Which coffee is safer and when to drink it to get the most benefit
And now we will give you a couple of tips on how to avoid the negative effects of coffee, but win more profit in return.
If you read carefully, you could not help but notice that unfiltered coffee causes the greatest risk to the heart, which means that the most beneficial drink will be the drink that you prepare using the pour-over method or with a filter.
The reliability of this statement was proved by
Norwegian scientists who have involved in their research more than 600 thousand people. It turned out that coffee made by pouring through a funnel is not only safe for the heart, but also reduces the risk of heart disease.
Our expert cuptester, international specialist in the field of coffee quality assessment Ilya Goncharov tells and shows in detail how to brew coffee using the pour-over method:
Purover is not the easiest method of brewing coffee and requires some experience, but once you master it, you can be sure that you will 100% protect your cardiovascular system from the negative effects of diterpenes.You can read more about the funnel here.
Also, when choosing beans, give preference to a light roast: this coffee contains the maximum amount of antioxidants. And if possible, try not to dilute the coffee with milk: it, unfortunately, neutralizes them.
When it comes to timing, there are two golden rules:
Never drink coffee in the morning on an empty stomach (and generally on an empty stomach).
If possible, do not drink coffee after 16:00.
Compliance with the first rule will allow you to maintain a healthy gastrointestinal tract, especially if you have a tendency to diseases of the digestive system. And those people who remember the second rule rarely have trouble sleeping.
Everything you wanted to know about coffee: the benefits and harms of a popular drink
Useful properties of coffee
1. Coffee invigorates
This is perhaps the most famous property of coffee.It is explained by the fact that caffeine is a psychostimulant. When we drink coffee, caffeine enters the bloodstream, and with it enters the brain, where it blocks the neurotransmitter adenosine .
Adenosine is involved in the transfer of energy, suppresses vigor and stimulates sleep. The concentration of adenosine in the body increases with each waking hour, causing drowsiness. When adenosine is blocked, the concentration of other neurotransmitters, such as norepinephrine and dopamine, increases. This gives an invigorating effect.
Many studies show that coffee improves memory, mood, reaction speed, attention and cognitive function. So coffee invigorates and makes us smarter.
2. Coffee increases the body’s performance
When caffeine stimulates the nervous system, it sends signals to other parts of the body. Fat cells receive a signal to break down fatty deposits. The most effective fat burners are those who have recently started drinking coffee. According to studies , caffeine burns up to 29% of fat in lean people and up to 10% in those who are obese.When fats enter the bloodstream and are converted into free fatty acids, the body can use them as a source of energy.
In addition, caffeine increases blood levels of adrenaline, which prepares the body for intense physical activity. So try drinking a cup of black coffee before heading to the gym next time.
3. Coffee Eases Muscle Soreness After Workout
Study found that two cups of brewed coffee after workout relieves muscle soreness.During this experiment, participants drank coffee after doing eccentric muscle exercises. One hour later, they were asked to rate the intensity of pain on a scale from 0 to 100. Caffeinated coffee was found to significantly reduce pain sensitivity.
4. Coffee helps fight depression
Caffeine increases the production of dopamine, a neurotransmitter responsible for movement, memory and thinking. Dopamine is also associated with feelings of pleasure. Therefore, coffee helps to fight depression.
According to a study conducted at Harvard University, women who drink coffee have a 20% reduction in the risk of depression. Another study showed 90,430 that coffee drinkers were 53% less likely to commit suicide. Participants in both studies drank four cups of coffee a day.
5. Coffee is good for liver health
Some believe that coffee can protect against cirrhosis. A study by Singaporean scientists confirmed that drinking two or more cups of coffee a day can reduce the risk of cirrhosis by about 66%.
Other researchers have found that drinking coffee can also reduce the risk of liver cancer . Decaffeinated coffee lowers the level of liver enzymes in the blood .
6. Coffee can prevent the formation of gallstones
Gallstones are hard formations in the gallbladder. They appear due to improper diet (too much cholesterol), problems with the gallbladder (it does not empty completely) and due to certain diseases, such as cirrhosis.
Caffeine helps prevent the formation of gallstones. This was confirmed by a study in which scientists observed coffee consumption and the formation of gallstones for 10 years in 46,000 men 90,430. Another study in which women participated gave the same results 90,430.
7. Coffee May Reduce the Risk of Type 2 Diabetes
An analysis of 18 studies (total of 457,922 participants) found that every cup of coffee consumed reduces the risk of diabetes by about 7% .
Coffee consumption affects sex hormone binding globulin (SHBG) . This protein controls the activity of the sex hormones testosterone and estrogen, which play a role in the development of type 2 diabetes.
The study authors noted that there is an inverse relationship between coffee consumption and the risk of diabetes. By increasing plasma SHBG levels, coffee appears to inhibit the development of diabetes.
8. Coffee reduces the risk of Alzheimer’s disease
Alzheimer’s disease appears after 65 years.It is the most common neurodegenerative disease in the world. Patients gradually lose memory, thinking skills, and the ability to perform the simplest tasks.
There is no cure for this disease yet. However, there are many preventive measures. Among them are a healthy diet, regular physical and mental activity, as well as drinking coffee. Many studies confirm that coffee reduces the risk of developing Alzheimer’s by up to 65%.
9. Coffee reduces the risk of Parkinson’s disease
The second most common neurodegenerative disease is Parkinson’s disease.It develops when dopamine-producing neurons in the brain die off. Drinking coffee reduces the risk of by about 30-60%. A possible cause is the positive effect of caffeine on the neurotransmitters responsible for dopamine production.
In addition, coffee may be beneficial for those already suffering from Parkinson’s disease. According to 90,430 scientists from McGill University, caffeine helps these patients control movement.
10. Coffee protects against heart failure
Moderate coffee consumption has been shown to protect against heart failure .The key word is “moderate.” This usually means two cups a day.
11. Coffee is the best source of antioxidants
Coffee, with or without caffeine, contains approximately the same amount of antioxidants. Moreover, it is more than in fruits and vegetables combined (with a typical Western diet). Antioxidants are substances that prevent oxidation and fight free radicals in the body. For example, they reduce the risk of oral cancer .Decaffeinated coffee also has a protective effect, but tea does not have it at all.
12. Coffee protects against damage to the retina
One of the most powerful antioxidants is chlorogenic acid. Researchers at Cornell University found that this component, found in coffee, inhibits 90,430 retinal cell death caused by hypoxia (oxygen deprivation) or oxidative stress (oxidative damage to cells). The effect of chlorogenic acid was also tested in mice with damaged optic nerves.The results were the same.
13. Coffee Reduces Colon Cancer Risk
Researchers followed 489,706 participants and found that those who drank 4-5 cups of coffee had a 15% lower risk of bowel cancer .
14. Coffee reduces the risk of skin cancer
Basalioma is one of the most common forms of skin cancer. Although it is usually not fatal, it can cause permanent physical skin defects.
A study by American scientists has shown that caffeine consumption reduces the risk of skin cancer .The lowest risk was found in women who drank three cups of coffee a day.
Another study found that coffee may help prevent melanoma .
15. Coffee protects against tooth decay
At the Institute of Dental Sciences in India, scientists conducted a study and collected data from all patients who consumed coffee. In doing so, they took into account the frequency of consumption, the brand of coffee, the presence and absence of additives (milk, sugar), as well as the diet and other habits of the patients.
As a result, it turned out that those who drink about three cups of black coffee a day have less than total dental problems. But sweeteners, cream and milk completely deprive coffee of its antibacterial properties.
16. Coffee can strengthen DNA
DNA strands sometimes break. Double-stranded breaks occur when byproducts of cellular metabolism cause DNA damage and block DNA replication. This will lead to cell death if the DNA is not restored.And if it is not restored correctly, some parts of the DNA can be rearranged. Such rearrangements are commonly found in cancer cells.
Scientists observed healthy men for four weeks, some of whom drank black coffee, and some – water. At first, the two groups showed the same number of spontaneous DNA breaks. Then, among those who drank only water, there was a 90,430 increase in the number of breaks, and among those who drank coffee, a decrease. The difference was 27%.
17. Coffee reduces the risk of gout
Gout is a common form of arthritis that occurs commonly in men and most often affects the joints of the big toes. In especially severe cases, the joints are deformed irrevocably.
Researchers followed 45,000 men for 12 years and took into account which drinks they consume (coffee, decaf, tea). Among the participants, 757 people suffered from gout.
In the end, it turned out that increased coffee consumption reduced the risk of developing gout .Decaffeinated coffee in this case turned out to be less effective, and tea had no effect at all.
18. Coffee is rich in nutrients
Coffee contains more than just caffeine and antioxidants. Most of the nutrients that are rich in coffee beans remain in the drink and are absorbed by the body.
One cup of coffee contains:
- Vitamin B2: 11% of the RDA.
- Vitamin B5: 6% of the RDA.
- Manganese and Potassium: 3% of the RDA.
- Vitamin B3 and Magnesium: 2% of the RDA.
This amount may seem insignificant, but this content is only for one cup, and many drink 3-4 cups a day.
In addition, coffee beans are rich in fiber – healthy dietary fiber. The researchers tested different methods of preparing coffee (espresso, filtered, instant). The results confirmed that custard had more soluble fiber than any other beverage .
But what is in coffee a little, so it’s calories (if you drink it without milk and sugar).
Harmful properties of coffee
Despite all its advantages, coffee is not the healthiest drink in the world. It raises blood pressure, is harmful to pregnant women, and is addictive. In addition, scientists have discovered 18 more harmful properties of coffee.
1. Coffee can lead to insomnia
Coffee energizes us, but it also hurts when we try to sleep.The invigorating effect of caffeine begins to be felt 15 minutes after consumption, but it lasts much longer. It takes about six hours for the stimulating effect to subside by half.
If you want to get some sleep, try not to drink coffee in the afternoon. Or at least 2-3 hours before bedtime.
2. Coffee affects the action of medicines
If you are taking any medicines, be sure to ask your doctor if you can drink them with coffee. This drink can enhance, weaken, or alter the effect of the tablets.
For example, researchers have studied the behavior of alendronic acid (osteoporosis medication) when taken with water and other beverages . It turned out that black coffee and orange juice weaken the absorption of the drug by 60%. And the effect of thyroid drugs is reduced by 55% if you drink them with coffee .
In addition, the situation can be reversed. Medicines can enhance the effects of coffee: you will feel the caffeine euphoria for longer. So be sure to check with your doctor.
3. Coffee can aggravate acid reflux
One of the symptoms of acid reflux is heartburn. This unpleasant sensation occurs when the lower esophageal sphincter (which separates the esophagus and stomach) does not close in time. Then the gastric juice enters the esophagus.
Coffee has an extremely high acidity. Once in an acidic environment (gastric juice), it will cause the muscles of the esophageal sphincter to relax. This can cause or worsen heartburn. Decaffeinated coffee also poses a threat.According to some studies, such coffee increases the level of acidity in the stomach by stimulating the production of the gastric hormone gastrin. And this causes the secretion of gastric juice.
If heartburn bothers you twice a week or more, you should stop drinking coffee. For heartburn, you should also use tea, citrus juices, milkshakes, and alcohol with caution.
4. Coffee can cause indigestion
A cup of coffee on an empty stomach stimulates the production of hydrochloric acid, which can lead to serious digestive problems.Hydrochloric acid is usually produced in the stomach when food enters it and is used to digest proteins and fats.
If too much of it is produced at one meal (when you have eaten a lot of fatty foods or drank a lot of coffee on an empty stomach), the next time it will not be enough, then the food will not be completely digested. This can lead to bloating and stomach discomfort, and in severe cases, irritable bowel syndrome and even colon cancer. So try not to drink coffee on an empty stomach.
5. Coffee can act as a laxative
Coffee stimulates the contraction of the intestinal muscles. This would seem like a good thing, because coffee can help with constipation. But this property of coffee can also cause a number of problems, such as gastric emptying . Then all the contents of the stomach enter the small intestine before the food is completely broken down and digested. The nutrients from such food simply do not have time to be absorbed, and this can lead to intestinal inflammation.
6.Coffee contains carcinogens
When coffee beans are roasted at high temperatures, acrylamides can form in them. These substances are considered carcinogenic and genotoxic .
Although many foods contain dangerous amounts of acrylamides, coffee is the main source of these substances. The darker the roasted coffee beans, the more acrylamides they contain.
7. Coffee hinders the work of platelets
Platelets are blood cells formed in the bone marrow.They help stop bleeding by blocking the damaged vessel.
In 2008, researchers examined the effects of coffee and caffeine on platelets. Study participants consumed coffee or caffeinated capsules and water. In those who drank coffee, the ability of platelets to stick together decreased . And in those who received only caffeine, the properties of platelets did not change.
So decaffeinated coffee will not solve this problem. And it can lead to serious consequences for those who suffer from anemia or other diseases associated with blood clotting.
8. Coffee May Reduce Pregnancy
According to researchers from the University of Nevada at Reno, the activity of the fallopian tubes decreases in those who regularly consume caffeine. These tubes transport eggs from the ovaries to the uterus. A study in mice found similar problems in rodents that were given caffeine.
9. Coffee raises cholesterol levels
Cholesterol is a fatty substance necessary for the production of hormones and other substances important for the body.But if too much of it is released, it is deposited in the arteries. And this leads to various heart and blood pressure problems.
Coffee contains a substance that increases cholesterol – cafeestol. One study found that five cups of French press coffee contained 30 mg of Cafeestol . If you drink five cups of coffee a day for four weeks, your blood cholesterol level will rise by 6-8%.
Paper filters used in the coffee brewing process will help to protect yourself from cafeestol.They will hold up most of the cafeestol.
10. Coffee can cause osteoporosis
Osteoporosis is a bone disease in which bones lose their density and become like a honeycomb. It is especially dangerous for the elderly.
Calcium is essential for healthy bones and caffeine reduces absorption. With every cup we drink, we lose about 4–6 mg of calcium . According to scientists, caffeine leads to an accelerated loss of bone mineral density in older women 90,430.
11. Coffee makes us crave sweet
Caffeine increases the cravings for fruit juices, sodas and other sugary drinks (which are addictive in their own right). This was confirmed by a randomized controlled trial conducted by Australian scientists .
The study participants were divided into two groups: some drank caffeinated beverages for several days, while the others did not. The researchers then analyzed the participants’ meals. It turned out that the participants in the first group drank 419 ml of sugary drinks per day, and the participants in the second – only 273 ml.
12. Coffee reduces the absorption of iron
Iron is necessary for the production of hemoglobin. This protein, found in blood cells, carries oxygen from the lungs to other parts of the body. Even if your diet is high in iron or you are taking supplements, your body will have less iron absorption if you drink coffee. Just 150–250 ml of coffee will reduce iron absorption by 35% .
13. Coffee can cause mastopathy
In this disease, lumps form in the mammary glands, which increase in size and hurt during menstruation.The cause of the disease is related to hormones. According to one clinical study, in women who consume 30 to 250 mg of caffeine per day, the risk of mastopathy increases by 1.5 times.
14. Coffee irritates the gastrointestinal tract
For those who suffer from gastritis, ulcers or intestinal problems, doctors advise to give up coffee altogether. It is possible that he led to the emergence of these diseases.
One of the causes of ulcers is the bacterium Helicobacter pylori.Coffee, due to its acidity, corrodes the gastric mucosa, and this creates a favorable environment for bacteria. Of course, a strong immune system can protect against this, but not always.
Coffee can cause serious damage to the lining of the small intestine. You can get cramping, colic, constipation, or diarrhea.
15. Coffee increases anxiety and stress
Coffee stimulates the production of adrenaline, norepinephrine and cortisol. These hormones trigger a fight-or-flight response in the body. It seems that this is good, because we will feel cheerful and full of energy.Only this energy is generated too much, so we start to twitch and get nervous.
This is because caffeine blocks the production of gamma-aminobutyric acid (GABA). This neurotransmitter is involved in inhibitory processes in the central nervous system. He relieves us of disturbing thoughts. When GABA is not released, we experience stress.
16. Coffee may increase the risk of miscarriage
Researchers from the National Institutes of Health and Ohio State University analyzed observational data from 500 couples.Scientists looked at the link between the presence of chemicals in the environment, the lifestyle of parents and their fertility.
It was found that the risk of miscarriage was higher if both partners drank more than two cups of any caffeinated drink per day several weeks before conception. Also, the risk of miscarriage was increased if women drank coffee in the first seven weeks of pregnancy.
17. Coffee raises blood pressure
You may have high blood pressure for years, but you may not be aware of it.But even if the symptoms are not noticeable, the blood vessels and heart are still damaged, and this can lead to serious consequences (stroke or heart attack).
Italian researchers analyzed data from more than 1200 patients aged 18 to 45 years with the first degree of hypertension. Those who drink a lot of coffee run a risk of high blood pressure (the risk quadruples). Those who consume moderate amounts of coffee have a threefold increase in risk.
18.Coffee can cause incontinence
Researchers at the University of Alabama found that coffee has a relaxing effect on the bladder . Drinking more than 200 mg of caffeine per day leads to urinary incontinence.
Coffee can have health benefits, but it can also be harmful, especially if you drink too much of it. Therefore, scientists recommend a moderate amount of coffee – no more than 400 mg of caffeine per day. This is about 3-4 cups of ground coffee (or 5 cups of instant coffee).However, if you have high blood pressure, bladder or stomach problems, it is better to skip coffee altogether.
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Coffee before bed – can I drink?
Drinking an espresso and going to bed is a rather strange idea at first glance. However, this is a really existing method of fighting fatigue, and it is not only effective, but also scientifically confirmed. The world is full of ridiculous oxymorons like diet ice cream or sausage cheese, “caffeine sleep” claims to be the best of them all.And that’s why.
The phenomenon was discovered by scientists from Loughborough University in England, who conducted an experiment to combat sleep while driving. They found that a combination of strong coffee and a short, no longer than half an hour, rest immediately after drinking the drink helps tired drivers stay awake. The method is built taking into account the slow and fast phases of sleep: in 20-30 minutes a person manages to immerse himself in a shallow sleep, the body relaxes and receives a minimum “recharge”.During this time, caffeine is absorbed into the bloodstream and begins to act just by the time of awakening. Thanks to this double effect, the level of adenosine, a neurotransmitter responsible for stimulating sleep and suppressing vigor, decreases in the blood. If a person slept too little at night, during the day adenosine will irritate certain receptors in the body and “inhibit” its work, protecting against overload and indicating the need for additional rest. It is because of this process that a person who does not get enough sleep is lethargic, slow and works worse.Caffeine is an adenosine antagonist, so the “caffeine sleep” method relieves fatigue for several hours.
The effect of such “charging” is really strong. According to British studies, “caffeine sleep” increases attention, concentration and reaction speed of drivers better than all other methods tested in the experiment: only coffee, only a nap, loud music, cooling the air in the car, a break from driving without sleep and caffeine pills … Japanese scientists from the University of Hiroshima tested the effect of the method on intellectual abilities.In their experiment, participants who practiced “caffeine sleep” scored the highest on memory tests. In addition, they felt significantly more energized than participants taking caffeine pills, coffee, or simply sleeping.
Now – to the practical side of the question
The procedure for getting the most effective “caffeine sleep” is as follows:
- Wait until noon, or even better, 1pm. In earlier hours, the result will not be as impressive.
- Find a quiet place, suitable for a short break, with a couch or sofa. For a complete “disconnection” from the outside world, use earplugs and a sleep mask. Of course, this should be done at lunchtime (if you are at work) or during a time period when no one will bother you for sure.
- Brew a strong coffee (double espresso or ristretto) and cool it down to a temperature that will allow you to drink it quickly enough.
- Set the alarm for 15-20 minutes from the current time.You can choose a segment of 25 minutes if the lack of sleep is not too strong. The choice of the interval is related to the rate of falling asleep – the less you slept the previous day, the higher it is.
- Take off your shoes, make yourself comfortable, have a coffee and go to sleep in peace.
Important! Do not sleep for more than half an hour, otherwise you will start falling into deep sleep. Awakening in this phase guarantees a feeling of “brokenness” until the end of the day, and this is what you are fighting with.
If you can’t sleep, don’t worry.Even half asleep for 20 minutes with a blindfold will be effective.
If you don’t like coffee, use caffeine tablets (in the experiment, scientists gave subjects a dose of 200 mg) or another drink with a high caffeine content. Don’t drink soda or energy drinks. In one serving of such drinks (250 ml), there is not enough caffeine for a full burst of energy, but they contain a large amount of sugar, which is very quickly absorbed into the bloodstream. It will keep you awake and reap the full benefits of your “caffeine sleep”.
Coffee increases or decreases pressure
A healthy person who belongs to the WHO category of the norm, practically does not notice the effect of coffee on his body and deviations in blood pressure. These minor changes can only be recorded with very careful observation. The situation is different with those who suffer from hypertension. Their pressure is already above the normal level, and if you add a couple of cups of a drink of vigor, then the feeling will not be at all good. Coffee excites the nervous system, and the state of health worsens.So the big question is: does black coffee raise or lower blood pressure?
Coffee raises pressure
A side effect of excess coffee is anxiety, increased anxiety, tremors, insomnia and increased blood pressure. An important function of caffeine is its ability to block adenosine, a substance that inhibits bodily functions. After drinking an espresso, we feel a surge of vivacity and it seems that we are ready to move mountains. At least the first twenty or thirty minutes. Adrenaline is produced, which helps us to “survive” in the morning.
But our heart begins to work in an active mode, as we load the body, it seems to him that energy is needed. Impression as from running on the track. All the mechanisms inside are triggered: the blood pulsates, the pressure rises, the heartbeat quickens, we breathe faster. We are used to feeling all these effects and it is they that develop the so-called coffee addiction.
Also, with the constant use of Americano, cappuccino or other coffee desserts, our body begins to adapt and eventually does not perceive them as a kind of doping.The consumption of beverages increases, and the usual effect diminishes. The person starts to increase the amount. Of course, if you drink weak coffee, the effect will not be as pronounced.
Coffee for hypertension
If you have an item in your medical record – hypertension, then it is better to consult with your doctor about drinking a drink, or at least reduce the number of cups to two a day. And if you are still taking any medications, then consultation is simply necessary.
In case of hypertension, it is better to take care of your health.By the way, if you drink an instant coffee drink, then the effect on the body will be less than with a cup of the same, but natural. Consider the size of the cup, not the mug, add sugar at the same time, it will even be useful for hypertension. Soluble has the same properties as ground, but natural increases the pressure softer and you will not feel like you have started jogging. Our body does not like sharp shocks, unnecessary stress and other unusual sensations, so there is no point in loading it.
If the body is depleted, the effect of coffee will only make it worse. Thus, you force yourself to work as if on additional batteries, the charge of which is about to be used up. Give yourself a break instead of a coffee. A good night’s sleep and light food will restore your strength, and a cup of freshly roasted Bongiorno Premium Americano can be the icing on the cake.
Coffee lowers pressure
If you have low blood pressure, then caffeine will help improve your general condition.We talk about this in the article Coffee during pregnancy. If the pressure is high, then the drink is not your help.
Very rarely talk about the effect of caffeine on people who suffer from low blood pressure or for whom a low mark on the tonometer is the norm. Our world is full of people whose 120/80 is good, but there are those who feel like astronauts at 110/60. The concepts of the norm in WHO are very borderline, therefore, not always people with such marks can be considered sick. The risks of hypertensive patients are much higher, therefore, much less attention is paid to hypotensive patients.
In this case, high blood pressure does not make the body worse. However, if you imagine that your normal blood pressure is below normal, and you rarely indulge in caffeine, and this is Bongiorno Light from 100% Arabica, then an excess of strong drink will arrange a sharp load on your heart, and blood pressure will simply begin to jump, as from real stress, of course. provided that you really drank a lot. And this is a completely different story. Why would we release excess cortisol (a stress hormone) if we expected a sensation like dopamine and endorphin? That’s right, to nothing.Therefore, people with hypotension in the norm section should also drink coffee with caution so as not to burden the heart and blood vessels of the brain.
How to lower the pressure after coffee
If your blood pressure has increased, and you feel unwell, you can try to lower it yourself. A damp towel, tablet, or just lying in a cool room will be helpful. You can also drink green tea, it is a great helper and antioxidant.
And most importantly, listen to yourself more often: if you drink espresso and feel good, then drink it.If, however, taking an invigorating drink gives you unpleasant sensations or you feel significant changes leading to poor health, then be sure to consult a doctor.
Let every cup be a joy! Especially with Bongiorno!
90,000 11 ways to cheer up without coffee
Coffee is not the only way to wake up and revive. What are the benefits and harms of coffee, how to replace it, the MC editors figured out.today.
What is coffee good for and when becomes harmful
The feeling of vigor of coffee gives due to the content of caffeine. It is he who blocks adenosine, a neurotransmitter that plays a role in stimulating sleep and suppressing alertness. During prolonged wakefulness, the concentration of adenosine increases and decreases during subsequent sleep.
That is why after a cup of your favorite drink “fatigue is relieved by hand.” And another coffee stimulates the production of hormones dopamine and adrenaline, which improves mood, increases brain activity.
Coffee is useful in moderate doses. For a healthy person, the daily intake of caffeine is 400 mg. That’s about three to four cups of average strength a day. The amount of caffeine depends on the type and route of consumption. For example, in a cup of espresso – 30-60 mg of caffeine, in a cappuccino – 70-80 mg, in coffee brewed in a coffee machine – 65-120 mg.
An excess of caffeine causes insomnia, nervousness, anxiety, stomach problems and heart palpitations. Caffeine removes calcium from the body, making bones less strong.
When is the best time to drink coffee
From 9:30 to 11:30, most people have low levels of cortisol (a hormone that protects the body from stress. – Ed.). Coffee stimulates coffee production, reduces anxiety and improves mood.
To avoid problems with falling asleep, it is better to drink the last portion of coffee 6 hours before bedtime.
How to cheer up without coffee: 11 ways
We will tell you how to cheer up without coffee in order to feel a surge of strength and energy in the morning.
1. Eat raw vegetables
Carrots, beets, Jerusalem artichoke, cabbage, pumpkin, lettuce contain nutrients that give strength, improve acid-base balance and, what is important, have no side effects. They can be consumed in salads, fresh juices, smoothies, or as a breakfast addition.
2. Eat apples
Apples have enough iron, potassium, magnesium – elements necessary for the cardiovascular system.And fructose acts as an energy drink.
3. Drink smoothie
Smoothie made from leafy greens (cabbage, spinach, watercress, turnip, arugula, mustard leaves, lettuce) provides vitamins, has antioxidant properties and strengthens the immune system. The base for a smoothie can be almond or coconut milk, chilled green tea, frozen berries.
4. Go to chicory
Does not contain caffeine. It tastes very similar to coffee, rich in fiber, vitamin B, inulin – a useful substance for digestion.
5. Drink cocoa more often
This drink contains a minimum of caffeine, but contains magnesium, calcium, zinc, iron, potassium and antioxidants.
6. Choose tea over coffee
Tea also contains caffeine. In some varieties, such as pu-erh, the amount of caffeine is as high as a cup of espresso. In addition to caffeine, tea contains amino and tannic acids, due to which caffeine is absorbed worse and therefore is not so harmful.
- You can cheer up without coffee. Mate is a tonic tea with copper and phosphorus.These substances have a positive effect on brain function, increase concentration, and improve mood.
- Indian tea masala is prepared on the basis of black tea, milk and spices. Cardamom, ginger, cinnamon, cloves, black pepper, fennel will help you wake up and tune in for a productive day.
- Ginger tea contains vitamins C, B1, B2 – essential during a pandemic. The tonic effect is enhanced by lemon and honey.
- Schisandra tea – a source of vitamin E, stimulates mental and physical activity, improves immunity.A decoction of lemongrass is used in folk medicine as an antidepressant.
7. Don’t forget to drink water
Everyone knows about the need to drink water, but not everyone does it. Starting your morning with a glass of warm water with lemon will help kickstart your metabolism, normalize your blood sugar and acid-base balance.
What else to do to be cheerful in the morning
8. Get enough sleep
Scientists have found that people who sleep from seven to nine hours have high cognitive abilities and resistance to stress.Read how to improve your sleep here.
Trivial, but very effective way. Morning joint exercises or stretching exercises will give you a burst of energy that lasts until noon.
10. Walking in the fresh air
A 20 minute walk in the morning replaces a cup of coffee. Walking can be combined with exercise or jogging.
11. Listen to music
Music works wonders for the brain and energizes without caffeine.Music that you like stimulates the production of dopamine (the hormone of joy and pleasure. – Ed.). All you need to do is find an invigorating playlist.
Get rid of caffeine addiction gradually
Coffee is the hardest thing for those who drink more than five cups a day. Throwing it right away and replacing it with other drinks will not work. Abrupt rejection can cause headaches and psychological discomfort. Experts recommend reducing your daily number of cups for two to three weeks, then trying coffee with a lower caffeine content or replacing coffee with another drink.