Health Benefits of Coffee

”About one in five active temple recommend holders report consuming coffee and tea (18% for each) in the last six months”

It is ok to drink it for medical reasons. Just talk openly and honest with your bishop about it. You can get a temple recommend.

One in Three Mormons Have Had Coffee Recently, Another Quarter Drink Alcohol

1. Improves your circulation
Drinking a five-ounce cup of coffee is proven to cause a 30% boost in capillary blood flow according to a Japanese study. This level of increased blood circulation results in better oxygenation of your body’s tissues which has a number of benefits, such as improved performance in physical activities.

Coffee may help perk up your blood vessels

2. Has a pain-reducing effect
Research from the University of Illinois determined that 2-3 cups of coffee can decrease participants’ perceived level of pain, in this case following a workout. These findings were repeated in a University of Georgia study where participants reported 48% decrease in muscle soreness, vs. 30% and 25% with naproxen and aspirin, respectively.

3. Improves your endurance
Not only can coffee decrease your perceived level of pain during physical exertion, it can also decrease your perceived level of exertion. By reducing the amount of energy you feel, you’re expending (by more than 5%), and your exercise actually feels easier. As a result, drinking coffee before working out can improve exercise performance by more than 11%, since you feel like you’re exerting less energy.

4. Helps preserve your muscle tissue
When you drink coffee, your brain releases a substance called Brain-Derived Neurotrophic Factor (BDNF), which supports the powerhouse of your muscles. Without this essential factor, muscles are more likely to experience atrophy. Essentially, the caffeine in coffee helps stave off age-related strength loss which can also reduce your risk of injuries.

5. Makes you smarter
Caffeine in coffee induces feelings of alertness and increased energy as a result of its interactions with adenosine receptors in the brain. This causes an improvement in various areas of brain function such as reaction times, vigilance and general cognitive function. It’s the reason many people turn to their morn-ing cup of coffee.

Coffee can give you that extra boost you need when you’ve had insufficient sleep. This is due to the caffeine which acts as a stimulant that helps you feel more alert and focused. It gives you a boost in energy and helps you keep going when you’re low on stamina.

6. Makes you more energetic
Coffee contains stimulants. Many biologically active substances found in coffee beans find their way into the final drink. Several of them can affect your metabolism:

Caffeine: The main stimulant in coffee, caffeine, is very potent and works by blocking an inhibitory neu-rotransmitter called adenosine. By blocking adenosine, caffeine increases the firing of neurons and re-lease of neurotransmitters like dopamine and norepinephrine. This, in turn, makes you feel more ener-gized and awake. In this way, coffee helps you stay active when you would otherwise feel tired and may improve exercise performance by 11–12%, on average.

Caffeine stimulates the nervous system, sending direct signals to the fat cells to be used for energy rather than remain in storage. It does this by increas-ing blood levels of the hormone epinephrine.

Epinephrine, also known as adrenaline, travels through your blood to the fat tissues, signaling them to break down fats and release them into your blood.

Theobromine: The main stimulant in cocoa; also found in smaller amounts in coffee.

Theophylline: Another stimulant found in both cocoa and coffee; has been used to treat asthma.

Chlorogenic acid: One of the active compounds in coffee; may help slow the absorption of carbs.

In one Spanish study, athletes who drank the equivalent of 12 ounces of coffee before working out burned roughly 15% more calories than normal, for as much as three hours after exercising. Even if you don’t work out, drinking one to two cups per day of coffee has been proven to boost your metabolism by 10 to 20%.

7. Helps you burn fat
Releasing fatty acids into your blood does not help you lose fat unless you are burning more calories than you consume through your diet. This condition is known as a negative energy balance. You can reach a negative energy balance by either eating less or exercising more. Another complementary strategy is to take fat-burning supplments such as caffeine.

Caffeine is found in almost every commercial fat-burning supplement — and for good reason. It’s one of the few natural substances proven to aid fat burning. Several studies show that caffeine can boost your metabolic rate by 3–11%.

8. Improves your memory
Another important brain function supported by coffee consumption is enhanced memory. Drinking two eight-ounce cups of coffee per day has been proven to improve long-term memory.

9. Lowers your risk for depression
In a Harvard study published in 2011 coffee has also been linked to a lower rate of depression, especially in women. Those who consume as many as four eight-ounce cups per day werefound to lower their depression risk by as much as 20%. This lowered risk is due to the fact that coffee also has an impact on the production of brain chemicals such as serotonin and dopamine.

Another study in 208,424 individuals found that those who drank 4 or more cups per day were 53% less likely to die by suicide. Make you feel happier. Being happy is healthy, right? And for those who love coffee, there’s nothing better than that familiar warmth and taste that gets you going each morning, or any time of the day.

10. Reduces your risk for some cancers
Coffee has been linked to a lowered risk for both liver and colorectal cancer, the world’s third and fourth most common cancers. Coffee drinkers appear to be at a 40% lower risk for liver cancer and 15% lower risk of colorectal cancer if they drink four to five cups per day. Links have also been found between coffee drinkers and a lower risk of basal cell carcinoma, a type of skin cancer.

11. Reduces your risk for heart disease
Studies over the years have claimed that consuming caffeine can increase your blood pressure. While this is true, the effect has been determined to be quite small and generally only present in those who don’t drink coffee regularly.

There is no study found to support the idea that coffee increases the risk of heart disease. However, evidence shows that coffee can reduce the risk of heart diseases in some individuals, particularly in women. Coffee drinkers are also at a 20 percent lower risk of stroke.

12. Protects your liver
In addition to preventing cancer of the liver, coffee has also been shown to prevent other common diseases affecting the liver, such as hepatitis and fatty liver disease. Coffee can protect against cirrhosis of the liver, where the organ is majorly damaged by scar tissue, by as much as an 80% lower risk in people who drink four or more cups each day.

Klicka för att komma åt The-health-benefits-of-coffee-BLT-report-June-2016.pdf

13. Helps to combat gout
Gout is a condition caused by an increase in uric acid in the blood. Men who drank four to five cups of coffee a day had a 40 percent lower relative risk of gout compared to men who didn’t drink coffee. Decaf coffee also modestly lowered gout risk

Does Coffee Help or Hurt Gout?

14. Helps you obtain numerous nutrients and antioxidants
Many people in Western culture get more antioxidants from coffee than they do from fruits and vegetables combined. Other important ingredients include riboflavin (11% of the RDA), potassium (3%), magnesium and niacin (2% each). These amounts are increased if you drink more than one cup per day.

Our bodies are under constant attack by reactive molecules called ”free radicals.”These molecules have unpaired electrons that can damage important cell structures like proteins and DNA. This is where antioxidants step in. They donate electrons to the free radicals to disarm them. This is believed to protect against aging and many diseases that are partly caused by oxidative stress, including cancer.

15. Improves overall health
Additionally, antioxidants can have various other biological effects and are considered to be very important for overall health. Interestingly, coffee contains very large amounts of several powerful antioxidants. These include hydrocinnamic acids and polyphenols, to name just a couple.

16. Neutralizes free radicals
Hydrocinnamic acids are very effective at neutralizing free radicals and preventing oxidative stress.

Additionally, the polyphenols found in coffee may help prevent a number of other diseases, such as heart disease, cancer and type 2 diabetes.

According to eleven distinguished researchers from the Nestle’ Institute in Japan, “Coffee Is Our Biggest Dietary Source of Antioxidants.” Beverages are a larger source of antioxidants in the Western diet than food. According to one government study, 79% of dietary antioxidants comes from beverages, the greatest majority from coffee; while only 21% comes from food. Most people consume about 1–2 grams of antioxidants per day. The majority comes from beverages like coffee and tea.

In one study, researchers looked at the antioxidant content of different foods by serving size. Coffee ranked eleventh on the list, after several different types of berries.

However, very few people eat such large amounts of berries, but drinking several cups of coffee per day is common. For this reason, the total amount of antioxidants provided by coffee far outweighs the amounts in berries, even though berries may contain greater amounts per serving.

In Norwegian and Finnish studies, coffee was shown to be their single biggest antioxidant source, providing 64% of average daily total antioxidant intake. In both of these studies the average coffee intake was 3 cups/day (c. 525 ml. daily).

Additionally, studies from Spain, Japan, Poland and France all conclude that coffee is by far the biggest source of antioxidants in their national diets.

17. Lowers your risk of type 2 Diabetes
Type 2 Diabetes is a major health problem, characterized by elevated blood sugar levels caused by insulin resistance or a reduced ability to secrete insulin. This type of diabetes currently affects around 300 million people across the world.

Coffee drinkers reduce their risk with every cup they drink. Results from various studies indicate a 23–50% lower risk for heavy coffee drinkers, and in one study, extreme coffee consumers reducing their risk by up to 67%.

According to a review of 18 studies involving a total of 457,922 people, each daily cup of coffee was associated with a 7% reduced risk of type 2 diabetes.

18. Drinking coffee can stimulate ‘brown fat’
Scientists from the University of Nottingham have discovered that drinking a cup of coffee can stimu-late ‘brown fat’, the body’s own fat-fighting defenses, which could be the key to tackling obesity and diabetes.

Brown adipose tissue (BAT), also known as brown fat, is one of two types of fat found in humans and other mammals. Initially only attributed to babies and hibernating mammals, it was discovered in re-cent years that adults can have brown fat too. Its main function is to generate body heat by burning calories (opposed to white fat, which is a result of storing excess calories).

People with a lower body mass index (BMI) therefore have a higher amount of brown fat.

“Brown fat works in a different way to other fat in your body and produces heat by burning sugar and fat, often in response to cold,” said Professor Michael Symonds, from the School of Medicine at the University of Nottingham who co-directed the study.

“Increasing its activity improves blood sugar control as well as improving blood lipid levels and the ex-tra calories burnt help with weight loss. However, until now, no one has found an acceptable way to stimulate its activity in humans.

“This is the first study in humans to show that something like a cup of coffee can have a direct effect on our brown fat functions. The potential implications of our results are pretty big, as obesity is a major health concern for society and we also have a growing diabetes epidemic and brown fat could poten-tially be part of the solution in tackling them.”

19. Lowers your risk of Alzheimer’s disease and Parkinson’s disease
Studies at both the University of Miami and the University of South Florida have found a proven link between coffee consumption and a reduced risk in dementia, of which Alzheimer’s is one type. In fact, those who consumed around three cups each day were also 65% less likely to develop Alzheimer’s. Coffee drinkers also have a lower risk, around 32 to 60%, of developing Parkinson’s disease, another top neurodegenerative disease.

Alzheimer’s disease is the most common neurodegenerative disease and the leading cause of dementia worldwide. This condition usually affects people over 65, and there is no known cure. There are several things a person can do to prevent the disease from occurring in the first place. This includes the usual suspects like eating healthy and exercising but drinking coffee may be incredibly effective as well.

Parkinson’s disease is the second most common neurodegenerative condition, right behind Alzheimer’s. It’s caused by the death of dopamine-generating neurons in your brain. As with Alzheimer’s, there is no known cure, which makes it that much more important to focus on prevention. Studies show that coffee drinkers have a much lower risk of Parkinson’s disease, with a risk reduction ranging from 32–60%.

In this case, the caffeine itself appears to be beneficial, as people who drink decaf don’t have a lower risk of Parkinson’s.

20. Can make you feel less stressed just by smelling the coffee
Researchers at the Seoul National University found that sleep-deprived rats who were exposed to the scent of coffee experienced a decrease in brain proteins that cause stress.

It’s worth noting that this reduction in stress was tied specifically to stress resulting from sleep deprivation. That’s a piece of good news for those who don’t prefer the taste of coffee.

21. Helps you live longer
While it’s uncertain exactly how drinking coffee lowers your risk of death, there definitely is a correlation. Research performed by the National Cancer Institute determined that people who drink 3 or more cups/day have 10% lower risk of death. The most important ramification of this study is that drinking coffee does not seem to adversely affect your health as earlier research seemed to indicate.

Coffee drinkers are less likely to get many diseases. Several observational studies indicate that coffee drinkers have a lower risk of death. In two very large studies, drinking coffee was associated with 20% reduced risk of death in men and 26% decreased risk of death in women, over 18–24 years.

Coffee is a major source of antioxidants, are less likely to die from various diseases, including people with type 2 diabetes. This effect appears particularly strong in people with type 2 diabetes. In one 20-year study, individuals with diabetes who drank coffee had a 30% lower risk of death.

22. Black coffee boost autophagy during intermittent fasting
Coffee can help extend your fast and boost autophagy (in mice at least). Coffee combined with inter-mittent fasting can move the body into a cellular cleanup mode known as autophagy, but it needs to be pure black without sugar, milk, cream, coconut oil etc.

Detta inlägg publicerades i Alla inlägg, Forskning och vetenskap, Hälsa, Missuppfattningar. Bokmärk permalänken.