Category: Coffee

Mornings are rough for this night owl. When the alarm shocks me into semi-consciousness and I come crashing back down into what passes for reality in these times, my first rudimentary thought is always, “Coffee. Where. Find. NOW.” Half the time the drink doesn’t even satisfy, and I have to grab water for the real quench my body is seeking. Yet the compulsion is so strong between waking and sniffing out where/when/how to get my java fix. Well, good news for us addicts enthusiasts: a new study says drinking one to three small cups of coffee a day helps women age better, huzzah! (Sorry Pedro Pascal, your daily six shots of espresso are still medically unsound.) Research for the study was led by Dr. Sara Mahdavi at Harvard, and the findings were presented at an American Society for Nutrition convention on Monday. Pour yourself a cup and let these stats percolate:

Ladies first: Following 30 years of analyzing almost 50,000 women’s dietary habits, researchers determined that a morning cup of coffee “might do more than boost energy; it could also help women stay sharp, strong and mentally well as they age,” according to a press release. Data from women who were part of the Nurses’ Health Study began to be collected in 1984. When they enrolled, the participants were aged between 45 and 60 and filled out surveys providing details about their diet and health.

How the test was run: “The researchers assessed caffeine intake using validated food frequency questionnaires that included consumption of top contributors of caffeine such as coffee, tea, cola and decaffeinated coffee,” according to the press release. “Healthy aging was defined as living to age 70 or older, being free from 11 major chronic diseases, maintaining physical function, having good mental health, exhibiting no cognitive impairment and showing no memory complaints,” it added.

1-3 daily cups of coffee supported healthy aging: Researchers found that “healthy agers” typically consumed an average of 315 mg of caffeine per day — roughly the amount of three small cups of coffee or one and a half large cups by today’s standards. “More than 80% of that caffeine came from regular coffee consumption,” per the press release. “For women in the healthy agers group, each extra cup of coffee per day was tied to a 2% to 5% higher chance of doing well later in life.” … “Women who drank one to three cups of caffeinated coffee per day in their 50s were more likely to reach older age free from major chronic diseases and with good cognitive, physical, and mental health,” Mahdavi said of the study, according to the outlet.

Not all caffeines are created equal: “The health benefits appeared specific to coffee, rather than caffeine more broadly,” Mahdavi told the outlet, adding, “We didn’t see the same associations with decaf coffee, tea or caffeinated soda — suggesting that coffee’s unique combination of bioactive compounds may play a key role.”

Some caffè caveats: “Moderate coffee intake may offer some protective benefits when combined with other healthy behaviors, such as regular exercise, a healthy diet and avoiding smoking,” Mahdavi said, per Fox News Digital. “We don’t recommend starting coffee if you don’t already drink it or if you’re sensitive to caffeine. But for people who already consume moderate amounts — typically two to four cups per day — this study adds to the evidence that coffee can be part of a healthy lifestyle,” she added.

[From People]

Hold the mug, I’m a little confused: “Each extra cup of coffee per day was tied to a 2% to 5% higher chance of doing well later in life.” Are the extra cups they’re talking about the second and third cups, or are they talking about an extra 2-5% bump for any coffee beyond that third cup? And why aren’t we measuring in ounces?! I went to the original press release, and the rest of the sentence (that People Mag didn’t excerpt) continues with, “up to five small cups per day, or about 2.5 cups according to today’s measures.” So yes? The 2-5% higher chance of doing well refers to cups four and five? I’m still unsure, clearly I haven’t had enough coffee. Also, we all take our coffee differently. How do the endless varieties of milks, sugars, and sweeteners affect these results?

All in all, though, after the onslaught of studies that were telling us to reduce, delay, or eliminate coffee altogether, it’s refreshing to have other research stirring the pot in support of the potent brew. And to have this study be specifically about women?! Well, yes, it made me glad. But then I became worried that highlighting the benefit for women would trigger republicans into banning coffee outright in America, rather than letting us have a win. I’m pretty bitter these days, like my coffee.

Photos credit: Mike Jones, RDNE Stock Project and Clementina Toso on Pexels

I swear, I need a chart to keep track of all the latest things “experts” tell us about coffee drinking. Typically the bulletins feel very coffee negative, with warnings to reduce, delay, or eliminate consumption altogether. But now at last, praise the percolator, a study published this week in the European Heart Journal is finally serving us pro-coffee news! The study focused on the time of day people were drinking coffee, and after poring over results taken from 40,000 adults between 1999 to 2018, researchers say that drinking your cup of joe in the morning can lower your risk of premature death by 16% and lower your risk of dying from cardiovascular disease by 31%. That’s enough to keep me on a steady drip!

All in the timing: The study shows consuming coffee only in the morning was linked to a 16% lower risk of premature death and a 31% reduced risk of dying from cardiovascular disease compared to non-coffee drinkers. “This is the first study testing coffee drinking timing patterns and health outcomes,” lead study author Dr. Lu Qi, a professor of public health at Tulane University, said in a news release. “We don’t typically give advice about timing in our dietary guidance, but perhaps we should be thinking about this in the future.”

Study notes: Researchers analyzed data from over 40,000 adults aged 18 and up using dietary records collected between 1999 and 2018. Coffee consumption was divided into three timeframes: morning (from 4 a.m. to 11:59 a.m.), afternoon (from noon to 4:59 p.m.), and evening (from 5 p.m. to 3:59 a.m.) Results show that those who drank coffee exclusively in the morning benefited the most in terms of longevity and heart health. Meanwhile, folks who drank coffee throughout the day saw no significant reduction in risk. The findings held true regardless of whether participants drank caffeinated or decaffeinated coffee, and the amount consumed — whether they drank less than one cup or more than three — didn’t impact the benefits.

Some theories on why time of day matters: Experts agree that the timing of coffee intake may influence your circadian rhythm and hormone levels. Drinking coffee later in the day, even if we feel like we need it, may disrupt melatonin production, a hormone that regulates sleep and influences heart health. According to study authors, some inflammatory markers in the blood have their own clocks. And the anti-inflammatory effects of coffee may be more effective when consumed in the morning, when these markers peak.

A disclaimer: However, the study was observational and cannot prove causation, noted Vanessa King, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics who wasn’t involved in the study, told CNN.

[From HealthDay News via Yahoo]

Ok, what’s this business about “no significant reduction in risk” if you drink coffee throughout the day? For instance, say you start your coffee in the morning, and have the bulk of it then, but are still sipping some in the early to mid afternoon — do the afternoon sips completely wash out the benefits of having started imbibing in the morning? If I finish my last half a cup around 1pm, have I completely blown my 16% risk reduction, or can I still claim 10%? Furthermore, how are the time frames — 4am to 12pm morning, 12 to 5pm afternoon, 5pm to 4am evening — relative to a person’s typical operating hours? I’m thinking of us night owls! Like Kristin Chenoweth, who prefers getting up at 11am at the earliest. Could Kristin’s morning be a few hours later, and still effective for reducing risk of premature death? And finally, did the study keep track of what kinds of coffee people were drinking? I know it said there was no difference between caffeine and decaf, but there are a lot more variables when it comes to coffee these days! How much do the percentages change between latte and macchiato, almond or whole milk, sugar or sweetener, Dunkin’ or Starbucks? I hate to pour a wet filter on these promising results, but lives are at stake! Or at least risk of ending prematurely.

photos credit: Angela Lo on Unsplash, Jack Sparrow and Matilda Wormwood on Pexels

We’re six weeks out from a too-close-for-comfort highly consequential presidential election. Is now really the best time to be messing with our coffee routines?!?! The good folks at Yahoo! (assisted by a medical review from Simone Harounian, MS) seem to think so! I shouldn’t be so hard on them, they just want to make sure we don’t get dehydrated. The theory is, since coffee has caffeine and caffeine is a diuretic, the beverage has the potential to be dehydrating. The good news is, “moderate” coffee consumption, about 3-4 cups a day, should not lead to dehydration, especially if you balance out the coffee intake with water or electrolyte drinks. Ok, I’m less jumpy now that they’re not telling me us to cut coffee entirely. Here’s more on the science percolating beneath the cup:

Caffeine is the culprit: Caffeine acts as a diuretic, increasing urine production and potentially leading to a more significant loss of fluids. The kidneys act like filters, cleaning waste and excess fluids from your blood through small tubes called glomeruli. Consuming caffeine can help these tiny tubes stay open and clean your blood more efficiently. However, this can also impact how much water the body holds onto or gets rid of. Increased filtration lets your kidneys release more water, causing you to pee more often. Caffeine can also stop the kidneys from reabsorbing sodium and interfere with the kidneys’ communication with the liver, further affecting urine output. If excessive coffee consumption isn’t balanced with adequate water intake, you might experience symptoms of dehydration.

Tolerance, moderation, balance: The caffeine found in coffee may increase urine production, but clinical evidence suggests its diuretic effects are relatively mild, especially for routine coffee drinkers. Coffee lovers who routinely enjoy a cup of coffee may build a tolerance to its diuretic effects. While coffee may initially increase urine output, it’s not likely to cause significant dehydration in people who drink it regularly. Most studies recommend consuming coffee in moderation and balancing your intake with other fluids. Some research defines moderate consumption as 3-4 cups of coffee daily.

5 cups or more could lead to dehydration: Moderate consumption is not likely to cause dehydration in most people. However, drinking too much coffee may lead to dehydration. High intakes of coffee, such as 5-6 cups or more daily, may have a more pronounced diuretic effect due to the influx of caffeine, increasing urine output and fluid loss. This increased fluid loss could surpass your overall fluid intake, causing dehydration. … Signs of dehydration may include thirst, dry mouth, reduced urine output, dark yellow urine, dry skin, headache, fatigue, and dizziness. However, more severe cases of dehydration can lead to symptoms like confusion, sunken eyes, and rapid heart rate.

Be mindful! When dehydrated, it’s essential to hydrate with fluids that help replenish lost body water and electrolytes. … If you notice signs of dehydration, such as dry mouth, lethargy, dark urine, or headache, you may need to decrease your coffee intake and prioritize hydrating drinks like plain water or sports drinks. Maintaining a mindful approach to coffee consumption ensures you can enjoy your morning cup of joe without compromising your hydration status.

[From Health]

Whoever had “mindful” down for the scientific advice on coffee drinking just won Bingo! Be very mindful and only imbibe very demure portions! But seriously, I can handle this news, and appreciate it not being another round of cautions to delay or reduce coffee consumption for certain stretches of time. I usually drink 2-3 cups a day, so I’m safely in the zone of moderation (for once). Plus I’ve got the balance-with-water end of things down. If you know me by now, you’ll recall that this year I’ve really upped my water intake as part of my big health initiative to support the robust, very much not-demure amount of potato chips I consume. Science is science. Of course doctors also warn that we don’t want to go down the road of overhydration, either. The ratio of coffee to water (to potato chips) must be maintained with Goldilocks precision. Operating a human body is so much fun.

Photos credit: IMAGO/Eibner-Pressefoto/Memmler / Avalon, Diamond/Backgrid, Aissaoui Nacer/Backgrid

Back in February we talked about a new study that recommended reducing your coffee intake for one week out of every month. The science indicated that our bodies need a minimum of seven days to recalibrate caffeine tolerance. I indicated that they could pry my iced coffee from my cold, dead hands. (Also in that discussion I outed myself as the could’ve-been Dunkin’ Donuts heiress. It still hurts.) Now people are pondering whether you should wait an hour or two after waking up before drinking coffee in the morning. To which I’m pondering, how do you wake up in the first place without the coffee? Experts spoke to the New York Times to weigh in on the pros (coffee!) and cons (no coffee!) to delaying your first cup:

Better latte than never?

With some TikTokers blaming their mid-afternoon energy crashes on drinking coffee first thing in the morning, researchers are spilling the beans on the pros and cons of delaying your caffeine intake.

“Everyone responds to caffeine differently,” Marilyn Cornelis, a caffeine researcher at the Northwestern University Feinberg School of Medicine, told the New York Times Wednesday.

Caffeine can make it more difficult to fall asleep — and stay asleep — as it competes with adenosine, a naturally occurring chemical in the body that promotes drowsiness.

Michael Grandner, the director of the sleep and health research program at the University of Arizona, told the Times it takes about 20 to 30 minutes to feel the effects of caffeine after it’s absorbed into your bloodstream.

Genetics play a role in how long caffeine keeps you alert, Cornelis said — some only need one java to last them the day, while others are jonesing just hours later.

Grandner said he typically waits 30 to 60 minutes after waking up to savor his first cup.

The idea is that since adenosine builds throughout the day, downing coffee first thing in the morning would give you “less bang for your buck” because your adenosine levels are at their lowest.

Dr. Deborah Lee, the sleep expert for the UK furniture maker Get Laid Beds, also advises preparing your first cup 45 minutes or later after rising.

“The cortisol [stress] hormone follows a rhythm specific to your own sleeping cycle,” Lee told the Mirror in February. “Elevated levels of cortisol may impact your immune system, and if they’re already at its peak when waking up, drinking coffee as soon as your eyes open may do more harm than good, and may even make you immune to caffeine over a long period of time.”

But Allison Brager, a neurobiologist for the US Army, told the Times that research has shown that regular caffeine consumption has little effect on morning cortisol levels.

Brager said a morning coffee may still help workers and exercisers stay focused, while delaying it may extend the effects of caffeine into the early afternoon.

But don’t wait too long to drink it — Grandner and Lee advise finishing your last cup at least six hours before bedtime to have a restful sleep.

[From NY Post]

Why is the world trying to curb my our coffee consumption this year?! Is this some plot secretly hatched by AI to hasten humanity’s downfall? If you think my cortisol/stress levels are high before my morning coffee… So no, I’m not gonna wait two hours to take those first sweet sips of the magic elixir — particularly on days when I’m expected to function in front of other people at the office. Nor will I blame an afternoon slump on my having imbibed the coffee too early in the day. Why? Because I know my energy crashes are the results of overeating at lunch, thankyouverymuch.

But if you still want a level-headed account of the science as opposed to my emotionally-charged visceral response, I do recommend the original NY Times piece. It explains the basic premise a bit more fully: since adenosine, the chemical that makes us drowsy, increases in production as the day goes on (purportedly; I’d wager it’s just a steady drip in my body and will gladly submit to testing to confirm my hypothesis), why begin drinking the invigorating caffeine when the adenosine levels are still low? The overall takeaway from the article, though, definitely pointed to everyone is different, figure out what works for you. I have, and it’s COFFEE. (What problem? I don’t have a problem!)

Photos credit: Olly, Sung Wang and Cassandra Hamer on Unsplash, Ketut Subiyanto on Pexels

Experts are recommending that you reduce coffee consumption for one week each month, so that receptors in the brain can recalibrate. The experts cite studies that show the body needs a minimum of seven days where intake is reduced (it doesn’t have to be complete abstention) to reset caffeine tolerance. So, one week out of the month where I’m likely to be extra irritable, edgy, unhinged, and headache-prone. Pray tell, what would that be like? And speaking of getting your period, would it be better to overlap that with a week of being coffee-lite (intense but condensed), or to keep these weeks separated? But I’m getting ahead of myself. Here’s what the experts say:

Percolating perks: Coffee can reduce your risk of cancer up to 20 percent, your risk of type 2 diabetes by 30 percent, and your risk of Parkinson’s disease by 30 percent. A study published in Circulation found that coffee can reduce the risk of stroke by 20 percent. A study of over 260,000 people conducted by the NIH found that people who drank four or more cups of coffee a day were nearly 10 percent less likely to become depressed than those who drank none. Coffee can also make you smarter. While research has found little to no effect from ingesting caffeine prior to creating new memories, one study determined ingesting caffeine after a learning task improved memory recall up to 24 hours later. Drinking a little coffee to kick-start your day? Makes sense. So does drinking a little coffee later in the day to better retain what you’ve learned during the day.

A little chemistry: Caffeine blocks adenosine — a nucleoside that modulates physiological processes — from binding to receptors in your brain. When adenosine can’t bind, you feel (or keep feeling) alert and awake. That’s one reason why drinking a lot of coffee makes you feel really awake. Yet not indefinitely. When your body recognizes that adenosine isn’t binding, your body responds by creating more receptors. A 2012 study found that within three days of consistent caffeine ingestion, the number of adenosine, nicotinic, and muscarinic (a chemical that modulates neuronal excitability) receptors is significantly increased.

More receptors, more problems: That’s why you need an extra cup of coffee to kick-start your day. That’s why you need a couple of cups after lunch. In simple terms, your body builds up its tolerance, and the effect diminishes. And that’s why the inevitable caffeine crash — and headache — is so dramatic and even painful; more receptors means your body is even hungrier for caffeine. As with most things, your constantly caffeinated state becomes your new normal. A 2019 study found that participants in a 20-day study increased their peak cycling power (a proxy for feeling alert and energetic) for the first 15 days of ingesting caffeine. The biggest boost came on the first day. After that, adenosine receptors started sprouting like wildflowers. Then the effect steadily diminished, until it reached pre-study levels.

Time for a coffee break: So while coffee will still provide a number of health benefits … the energy and memory boost provided is basically gone. Unless you periodically hit the reset button. The same study found changes in adenosine receptor levels typically reverse after a 7-day caffeine break. Taking a week off reduces your tolerance and increases the boost you will feel when you start drinking coffee again.

It takes a full week to be effective: Keep in mind you don’t have to go cold turkey. While some people take the first week of every month off, others use the week to strategically reduce their intake. Instead of two cups of coffee in the morning, just one. Instead of two cups in the afternoon, just one. The key is to reduce your intake for seven days to allow your adenosine receptor levels to reverse. How great of a reduction you seek depends on how willing you are to cut your consumption. Just make sure you follow that approach for a whole week; one or two days will make relatively little impact on adenosine receptor levels, and therefore on the benefits when you resume your normal coffee routine.

[From Inc.]

By the end of last year I actually had reduced my overall coffee drinking. The impetus was pocket driven, as I like to pick up an iced coffee (all year round, baby!) particularly on days I have to go into the office. When a medium iced coffee at my local Dunkin’ passed $4, I went into revolt… by paying too much for a small iced coffee but still less than the medium. I showed them! But then I found I was fully satisfied with the smaller amount, anyway. Now my routine has been upended again because Dunkin’ is doing a special of $2 medium iced coffees (for members) through the end of February. And I physically can’t pay more money for less drink, so I’m back up to 24 ounces. I guess in conclusion, I’m on board with what this research suggests, and will work on cutting back once a month — as long as it doesn’t get in the way of a good deal.

True story: my great-grandfather ran a chocolate candy store in the Boston area. One day a man who made donuts approached him and proposed going into business together. My great-grandfather haughtily brushed him off with, “No thank you. Donuts have no class.” That man became Dunkin’ Donuts. And that tale pretty neatly sums up the business savvy of that part of my family. And the fact I regularly give money to the company I could’ve been an heiress to, well that just shows you the trait is being passed down the generations.

Photos credit: Nappy on Pexels, Caleb George on Unsplash and Instagram/Dunkin Donuts