Can Coffee be Good for our Health?

Debra Mitchell • 2 March 2022

Can coffee be good for us?

Should I be drinking coffee is a question I commonly get asked. With around 95 million cups of coffee a day being consumed in the UK, it's one of our most popular drinks and messages tend to be mixed around whether it is good or bad for us. In this article I'll outline the pros and cons associated with one of the nations favourite drinks.


It has been said in the past that too much coffee is bad for you due to the caffeine content. However, recent research indicates a shift in opinion, with moderate consumption associated with a number of health benefits. 


Pros 

  • Coffee doesn't just contain caffeine. It is also a great source of antioxidants, polyphenols and fibre. It is thought one mug of coffee contains about half a gram of fibre. Both the polyphenols and fibre help feed our gut microbes and keep the balance healthy. Those who drink 3-4 cups are day have been found to have a more diverse, healthier gut microbiome. 
  • Drinking coffee may be associated with a range of health benefits including a reduced risk of type 2 diabetes, heart disease, Alzheimer's and some cancers.
  • It may actually count towards your fluid intake. Caffeine has a stimulatory effect on the bladder, making you want to pee more often but there is no evidence to suggest it can dehydrate you.
  • It can improve mental alertness and performance.
  • It is known to stimulate bowel movements and may help with constipation.


Cons

  • It can impact sleep quality and quantity in some people. Caffeine can block the action of adenosine, a neurochemical which makes us sleepy. 
  • It may trigger stomach cramps and diarrhoea in those with irritable bowel syndrome (IBS). 
  • It may trigger anxiety and palpitations in those who are sensitive to caffeine. 
  • It can be addictive and even if you enjoy just 1 cup a day, stopping may lead to headaches, irritability and fatigue. 
  • Roasted coffee contains acrylamide, which in high amounts is thought to be carcinogenic, however the small amount found in coffee isn't thought to be a problem. 
  • If you're stressed, caffeine can further elevate cortisol levels. Cortisol is our primary hormone involved in waking and response in the morning, usually peaking at about 8:30 am. Early coffee drinking may impact cortisol levels, raising them further. It is though the best time to have that first coffee is between 9:30 - 11am to feel the maximum benefits.
  • Beware the sugar laden coffees with added syrups. A creamy Frappuccino contains quite a lot of sugar and calories.


The European Food Safety Authority (EFSA) recommend up to 400mg/day as being a safe level for most adults. This equates to about 3 filter coffees. For pregnant women, the advice is to limit to 200mg/day. 


The Bottom Line


Everyone reacts to caffeine differently and how we metabolise it varies. Some can happily have an espresso with dinner and sleep like a baby whereas others may find that any coffee after midday affects their sleep. It's worth experimenting to identify your own tolerance levels. For those who don't get on with caffeine, decaf coffee has also been shown to contain those health enhancing polyphenols.


So if you enjoy that lovely mid-morning coffee, relax and savour it, you may be supporting your health too. 



Why is vitamin D so important for our health?

by Debra Mitchell • 2 November 2021
Vitamin D is often referred to as the sunshine vitamin, and for good reason. During April - September, our bodies should be able to make sufficient amounts from sunlight. However, I don't remember there being very much sun this summer so our levels might not have had the sunlight boost they needed 🌞 Vitamin D is actually a hormone which is synthesized in the skin and activated in the liver and kidneys. It's super important for supporting our health. Here are just some of it's important roles: It helps regulate the amount of calcium and phosphate in the body which supports healthy bones, teeth and muscle. Especially important as we age and want to avoid osteoporosis. It plays a huge role in immune heath, helping to reduce inflammation and control infections, keeping those dreaded winter bugs at bay. There is ongoing research into the correlation of vitamin D deficiency and COVID-19. It may reduce severity of symptoms and risk of death. It can regulate our mood and may help reduce the risk of depression. It has a role to play in how our body metabolises glucose and deficiency may be associated with the onset of type 2 diabetes. There may also be an association between low levels and certain autoimmune conditions, cancer and cardiovascular disease. It's estimated that 1 in 5 people in the UK have low levels. So why might this be? Perhaps your body isn't too good at producing sufficient vitamin D from sunlight or it isn't being absorbed well. Sunscreen use also reduces exposure and add to that the fact we've had a rubbish summer. Although sunshine is the best source there are some food sources which are worth including in your diet. These include oily fish, eggs and some mushrooms. So how do you know if your levels could do with a bit of a boost? You may notice some of the following signs: Tiredness Muscle cramps and weakness Joint pain Irritability or low mood Unexplained weight gain Low immunity. Bone fractures. If any of the above resonates with you, then why don't you get in touch and we can chat about testing and supplements to help support you.

Berry Smoothie

by Debra Mitchell • 20 September 2021
Try this delicious smoothie recipe.

Smoothies vs Juicing

by Debra Mitchell • 20 September 2021
Which should you choose?
Show More