Tag: heart rate

Coffee and Caffeine

Todays post is about coffee and caffeine.

Recently Scott came home from a day at university and declared he was giving up coffee, or to be more precise, caffeine. He explained that one of the lectures he attended was about the effects of caffeine on the body.

This was the start of several discussions and I wondered how much information was available on this subject.

A search of the Internet provides a massive amount on information about coffee and caffeine. Most is about how good it is. There is less information about any down sides.

First, what is Coffee?

Coffee beans are the seeds of a fruit called a coffee cherry. Coffee cherries grow on coffee trees from a genus of plants called ‘Coffea’. There are a wide variety of species of coffee plants, ranging from shrubs to trees.

Coffee beans start out green. They are roasted at a high heat to produce a chemical change that releases the rich aroma and flavour that we associate with coffee. They are then cooled and ground for brewing.

The result is an intricate mixture of more than a thousand chemicals. The cup of coffee you order from a coffee shop is likely different from the coffee you make at home.

About the caffeine

Caffeine is a psychoactive substance that occurs naturally in the fruit, leaves, and beans of coffee, cacao, and guarana plants. It is also added to some beverages and supplements.

It is absorbed within about 45 minutes after consuming, and peaks in the blood anywhere from 15 minutes to 2 hours. The caffeine in beverages is quickly absorbed in the gut. From there it dissolves into both the body’s water and fat molecules. It is then able to cross into the brain.

Food or food components, such as fibre, in the gut can delay how quickly caffeine in the blood peaks. It can remain in the blood anywhere from 1.5 to 9.5 hours, depending on various factors.

According to many studies, moderate intake can promote a variety of health benefits, including a lower risk of certain cancers, brain conditions, and liver problems.

Is caffeine bad for us?

Caffeine consumption also carries several risks and the human response to it can vary substantially across individuals. Low to moderate doses (50–300 mg) may cause increased alertness, energy, and ability to concentrate.

This is due to the caffeine increasing the neurotransmitters for memory, concentration and pleasure.

However, research has also linked moderate amounts of caffeine to adverse effects on health.

In 2013, the results of a study showed that consuming as much as 300 mg of caffeine a day during pregnancy may increase the risk of having a baby with low birth weight.

In 2015 a study identified several negative effects of consuming more than 400 mg of caffeine per day. The adverse effects include reduced blood flow to the brain and heart, irregular and/or rapid heart rate as well as reducing the body’s ability to recycle and absorb calcium.

Some symptoms of increased caffeine consumption include anxiety, restlessness, insomnia and tremors.

Interestingly, these effects can also be present when people withdraw from caffeine.

Then there was also a wide range of studies that suggested that the cognitive benefits of caffeine are actually associated with relief from withdrawal, rather than with improvement in function.

To drink coffee or not?

It appears that more research is necessary to confirm whether long-term caffeine consumption is safe. Whether it provides benefits or increases the risk of health problems. At the end of the day, it is how the individual feels when they do, or don’t drink coffee.

On a personal note Scott only drank, on average, 2 cups of coffee a day so he didn’t think that giving up coffee would be noticeable. However, on the day he decided to stop drinking coffee, he experienced headaches, was jittery and quite grumpy. Thankfully these symptoms only lasted one day.

Now Scott is drinking decaffeinated coffee. He states that he his head feels clearer with less brain fog and generally feels better overall.

Till the next post,

Live clean n Prosper.

Sources – US National Library of Medicine, Harvard School of Public Health, Science Direct, Medical News Today

Cortisol and Stress.

Todays post is about Cortisol and stress.

I have been reading an interesting book called ‘The Cortisol Connection’. It is about how stress and the hormone ‘Cortisol’ affect our health.

I thought I would share with you some of what I have learned.

Firstly, what is Cortisol?

Cortisol is a hormone produced by the adrenal glands, which are located near the kidneys. It’s the body’s primary stress hormone and works with certain parts of our brain to control mood, motivation, and fear.

It’s best known for preparing the body’s “fight-or-flight” instinct in a crisis. However cortisol also plays a vital role in a range of other bodily functions.

  • Manages how the body uses carbohydrates, fats, and proteins
  • Regulates blood pressure
  • Increases blood sugar (glucose)
  • Controls sleep/wake cycle
  • Boosts energy so that the body can handle stress and restores balance afterward

We have cortisol receptors in most of the cells in our body. These receptors receive and use the hormone in several ways. When the body is on high alert, cortisol can alter or shut down functions that get in the way. These might include the digestive or reproductive systems, the immune system, or even growth processes.

These functions of cortisol are very beneficial, but only for a short period of time, in very specific situations.

Then there’s Stress

Now for all of us, living in the twenty-first century brings with it a certain amount of unavoidable stress. This can mean that, sometimes, our cortisol levels can get out of balance.

In an ideal world, after the pressure or danger has passed, the body’s cortisol level should calm down. This means that the heart rate, blood pressure, and other systems will get back to normal.

But what if you’re under constant stress and the alarm button stays on?

Too Much Cortisol

Too much cortisol can derail the body’s most important functions. It can also cause a variety of health problems.

  • Anxiety and depression
  • Headaches
  • Memory and concentration issues
  • Problems with digestion
  • Trouble sleeping
  • Increased appetite and weight gain
  • Elevated cholesterol levels and blood pressure
  • Reduced sex drive

When the body is continually subjected to regular stress, this will lead to increased cortisol levels. The subsequent health problems will then create additional stress for the individual and a vicious cycle is created.

It’s about balance.

We have all heard this many times and some of us are lucky enough to get the balance just right. However it’s now scientific fact.

Stress researchers have proven that the best way of managing stress is to eat right, exercise regularly and get enough sleep.

Eat right – The scientists support what many of our grandparents have said. Eat a good blend of carbohydrates, proteins and fats, including 5 serves of fresh fruit and vegetables. In other words, a little of everything, but without the high processed ‘fast foods’.

Exercise regularly – This translates to ‘a small amount of exercise on a daily basis’, such as walking whenever possible and using the stairs. The small sessions of exercise help the body to use the energy provided by the cortisol and then calm down. Simulating a sort of a mini ‘fight or flight’ scenario.

Enough sleep – Researchers found that too little sleep heightens the stress response and keeps cortisol levels elevated. Participants who got 8 hours of sleep for a week kept cortisol levels in the normal range.

The Australian National Sleep Foundation recommends between 6 to 10 hours of sleep for adults 26-64.

 We are all living with a certain amount of stress every day and it’s important to our health that we find our own balance.

Till the next post,

Live clean n prosper