Enjoying your Joe...
After a long weekend (or any weekend for that matter) it is always hard to get back into the groove of things. Often times a jolt of caffeine from a full thermos of coffee is the only remedy. You may feel like the coffee is the one key factor that helps you drag yourself out of bed as well as keep you awake and on your feet for that matter. This is no placebo effect. Caffeine is a stimulant for the central nervous system which is the set of neurons and centers you have that coordinates the communication inside the body with that between the body and the environment. So ultimately, caffeine can fight fatigue by enhancing this system which promotes concentration, increases cognitive performance, and keeps you feeling alert. A study from the Journal of the American Dietetic Association suggests that within the past several decades caffeine consumption has increased amongst all ages within the United States and that coffee is the chief source of caffeine for adults age 18 and up (1). Should this rise in caffeine intake be of concern? According to research not necessarily. There is no scientific evidence that proves caffeine to be either harmful or positively correlated to such diseases as cancer, reduced bone density, or cardiovascular disease.
Blood pressure has been a concern with caffeine for quite some time. What studies actually suggest is that there is no increased risk of hypertension, although there may be a short term spike (3). This tells us that high blood pressures is not a result from caffeine but those already suffering from such a condition should limit themselves to about 200 mg per day. What about caffeine being a diuretic (causing us to lose more water by going the bathroom more)? Research has shown us that when less than 500- 600 mg/day (4-7 cups of coffee) is consumed there is no diuretic effect from caffeine (2). This means it will not dehydrate you but instead can actually count towards your daily fluid intake when kept at a moderate level. Finally, concerns with bone density often arise with the topic of caffeine. Although caffeine is not related to osteoporosis, it does mildly decrease calcium absorption and stimulates the release of calcium into the gut. The amount of calcium lost by drinking one cup of coffee is about the same as the calcium content of one tablespoon of milk. So try adding a little skim milk to your coffee or enjoy sipping on a skinny latte to offset this small detriment.
Caffeine has proven to not only have no detrimental health effects, but also to in fact be beneficial when derived from the right sources. Coffee specifically has been shown to reduce the risk of diabetes, Parkinson’s disease, and liver cancer as well as diminish asthma symptoms, and gallstone formation. Your daily cup of joe can also load you up with damage fighting antioxidants, magnesium, potassium, niacin, and vitamin E as well. Endurance performance can also be improved with moderate caffeine ingestion (200-300 mg or 2-3 cups of coffee per day). Caffeine does this by enhancing the release of fatty acids which can be used as energy during endurance activities and in turn conserves the energy stored in your muscles and liver. Your metabolism may also increase with caffeine ingestion.
This far into the blog you may feel inclined to start chugging 
caffeinated beverages but this is not necessarily recommended either. Just like everything else in this world, too much of a good thing can be a detriment. More than 500-600 mg of caffeine a day can lead to or aggravate insomnia, anxiety, irritability, restlessness, nervousness, muscle tremors, heart palpitations, upset stomach, loose stools, or acid reflux. Caffeine affects everyone differently based upon their age, body weight, health condition, medications, previous caffeine habits, and their ability to metabolize caffeine. So whether you are already enjoying a cup of coffee in moderation or if you choose to stick with caffeine free beverages, keep it consistent to prevent spikes in blood pressure. If you realize you are suffering from excessive caffeine intake, do not stop cold turkey if you don’t want headaches, fatigue, irritability, or nervousness. Instead slowly wean yourself from caffeine as you feel able. Try making half of your coffee regular and half decaf or brew your tea bag for one minute as opposed to full three to decrease caffeine content.
So if you like to enjoy a cup of coffee every morning don’t fret, instead enjoy your beverage and try pairing it with any of our delicious Great Harvest breakfast treats like the Berry Oat Bran Muffin, our Maple Oatmeal Scones, or pouring some milk (and calcium!) over our Groovy Granola to get you going with your day. How do you like to start your morning?
Consult with your doctor with any concerns you may have regarding caffeine intake.
What's your favorite cup of joe?
References
1.) Frary C, Johnson R, Wang M. Food Sources and Intakes of Caffeine in the Diets of Persons in the United States. J Am Diet Assoc. 2005; 105:1:110-637.
2.) Maughan RJ, Griffin J. Caffeine ingestion and fluid balance: A review. J Human Nutr and Diet. 2003;16:411.
3.) Zhang Z, Hu G, Caballero B, Appel L, Chen L. Habitual coffee consumption and risk of hypertension: a systematic review and meta-analysis of prospective observational studies. Am J Clin Nutr. 2011; 93:6: 1212-1219.
