Recently we highlighted a study done by Stanford University that was published in a recent issue of Nature Medicine. The study showed that regular coffee drinking into old age can have protective benefits against inflammation. Why is inflammation bad news for our bodies? Well, it has links with all major diseases of ageing. Chronic inflammation is believed to be behind certain cancers, Alzheimer’s, heart disease, osteoarthritis and brain disorders like depression (1).
This is not some new train of thought – there have been studies for years that link coffee drinking with longevity. Up until now, researchers were just not quite sure how. This is the first study that actually shows a strong link as to why this might be the case! People over 60 can start producing more immune molecules in a complex called the ‘inflammasome’ (2). A molecule called adenosine has been linked with increasing inflammasome (2). Caffeine has strong links with helping to shut down adenosine production and to block its inflammatory effects on the body (2).
WHAT IS CAFFEINE?
Caffeine is a substance that is naturally occurring in plants such as coffee beans, tea leaves, kola nuts, cacao pods and guarana (5). Our culture commonly consumes caffeine in coffee, soda, chocolate and mate (5). Tea also contains caffeine with black tea containing the most and green tea containing only small amounts. Coffee is high in antioxidants and contains many plant-based bioactive substances which may help to protect against disease (5). However, all coffee is not created equal! Coffee benefits and caffeine amount differ according to whether it is filtered and how, roasting methods, organic status, variety and whether sugar or sweetener is added.
POSITIVE EFFECTS:
As mentioned above there are many links between coffee drinking and reduction of various diseases. This relationship also appears to be an inverse one with benefits showing up in some areas of disease prevention but also at a risk of other overall problems appearing with heavy coffee drinking.
A 2011 study showed that coffee drinking lowered the risk of depression in women, and lowered lethal prostate cancer risk in men and stroke risk in both genders (3). There has also been suggested reports of coffee having protective effects against Parkinsons, diabetes and cancer (3).
How does coffee positively affect our brain? It appears to block adenosine receptors. Adenosine is a chemical that decreases brain activity (3). In the process, your brain will get a hit of dopamine which is the ‘feel good’ chemical. This chemical is associated with the areas of our brain that are responsible for pleasure, thinking and arousal (3). This process is believed to be why coffee drinking can show protective capabilities against Parkinson’s as the part of the brain that is responsible for Parkinson’s is also high in adenosine receptors (3).
Caffeine is also linked with an enhanced physical performance which is why it is often added to sports drinks. Caffeine does this by increasing the brain receptors of serotonin (mood/appetite) and decreasing the release of GABA (relaxation/sleep) (4). This process increases mood, perceived energy and alertness. It can also boost the strength of muscle contraction and can work to offset any negative effects of exercise on the body and mind! (3).
Coffee can have a protective effect against depression because it boosts serotonin in the limbic part of our brains which is responsible for hormones, emotions, mood, memory and perceived feelings of pain and pleasure (4). Coffee can work in our brain in a similar way to some antidepressant drugs (4).
So we know that coffee/caffeine can pretty radically affect our brain. What are some disadvantages?
NEGATIVE EFFECTS:
For every study that links caffeine with positive ageing and longevity, there are also many that highlight the negative effects of caffeine on our bodies. Caffeine is known to be highly addictive and has many drug-like effects on our brains.
Caffeine is absorbed in the stomach and small intestine and then circulates around the body and the brain (3). Our liver helps to metabolise the caffeine. How quickly our bodies can metabolise depends on genetic traits and different lifestyle factors. Smokers, for example, can metabolise caffeine much faster whereas women who are on the pill take much longer (4). Genetics can also play a role as we need a particular enzyme to successfully metabolise caffeine which some of us don’t produce (4). Slow metabolisers are going to feel more negative effects of the caffeine on their bodies like rapid heartbeat, anxiety, restlessness and sleep issues (4).
Consuming large amounts of caffeine over time can cause damage to our neuroendocrine immune system (4). Our neuroendocrine immune system is responsible for our central nervous system, our hormones, and immune system which all contain complex necessary relationships within themselves (4).
Caffeine intake increases the sensitivity of serotonin receptors which increases serotonin levels (4). In the long term though this is not a good thing as when brain receptors increase in number or sensitivity it suggests a reduction in functional capacity (4). It is this reason why people show withdrawal symptoms and irritability when they start to cut back on caffeine (4). Dr Amen discusses in his book ‘Change Your Brain, Change Your Body’ how chronic caffeine intake leads to reduced blood flow to the brain (6). This can result in lowered cognitive function, and increase emotional and mental health issues (6).
Adrenal problems and adrenal fatigue is a huge problem amongst women. Regular coffee intake could be exacerbating this issue. Caffeine strongly affects the HPA axis which also contains our adrenal glands (6). This is the part of our body that works to manage stress. The adrenal glands secrete adrenaline and cortisol. Adrenaline increases blood pressure and heart and respiration rates (6). Cortisol manages our glucose/blood sugar levels. In times of stress, our bodies will release more glucose. Caffeine increases levels of these hormones at rest which puts our bodies into a chronically stressed out state (6). This is why our sleep can also suffer due to a regular coffee habit!
OUR THOUGHTS:
Any problems with caffeine are exacerbated by unhealthy sedentary lifestyle habits and poor nutrition. We believe it is much better for us to naturally boost our brain function and happy chemicals through plenty of nutritious food, exercise, time with loved ones and naturally reducing stress through yoga or meditation.
We think that other factors might be at play and this study does not appear to link coffee drinking with other lifestyle factors which might also have a positive effect on ageing. Regular coffee drinkers could be more likely to be working professionals, have a higher income and have more access to healthcare. Coffee drinkers could also be more likely to be social. There have been numerous studies that link regular social connections and strong personal relationships with longevity also.
In the long run, there are much better ways to reduce inflammation that is going to be much healthier and more beneficial for our bodies. There are many foods that have an can inflammatory effect on our bodies. Some of these are trans fats, meat (not fish), all fried foods, refined sugar, synthetic sweeteners (very bad!), refined salt, highly processed food with addictive additives, dairy, wheat/gluten and alcohol (7). Coffee can also be inflammatory because despite its antioxidants it is highly acidic. Ideally, for maximum disease prevention and positive ageing benefits, we should keep our body in more of an alkaline state. Consuming a diet that is high in fresh, raw and unprocessed plant-based foods is going to be highly anti-inflammatory, high in antioxidants and is going to be protective against the many diseases of ageing.
If you enjoy a cup or two of organic coffee each morning and you are seeing no adverse effects – stick with it! If you are not a regular coffee drinker – we don’t think you need to suddenly start! If you want to cut down on drinking coffee but are still looking for that caffeine fix you can try switching it out for green tea which contains a small amount of caffeine but also plenty of antioxidants. Yerba mate tea is high in caffeine but it also contains many antioxidants, amino acids, vitamins, minerals and polyphenols – it could potentially also be a healthier coffee alternative! ♥
Links:
Full Article from Nature Medicine
1 – Caffeine May Counter Age-Related Inflammation from Stanford
2 – Caffeine May Be Able to Block Inflammation from The Verge
3 – What Is It About Coffee? from Harvard Health
4 – Coffee and Hormones from Precision Nutrition
5 – Can I Drink Coffee on The Ornish Program? from Ornish Living
6 – Dr Amen on Coffee from Kindness
7 – Top 12 Foods That Cause Inflammation from Care2