Coffee: Good For You – or Not?

You have seen the headlines: Coffee is good for you! But is it without risk?

PROS
Coffee (caffeine) increases fat burning potential and exercise performance. Probably due to the fact that it mobilizes fatty acids and stimulates the central nervous system.
Coffee does have antioxidant effects and a considerable amount of B vitamins.
Coffee drinkers have reduced risk for: (Some of this applies to tea as well, the active ingredient is caffeine)
*Type 2 diabetes
*Cirrohsis of the liver
*Parkinson’s (1)
*Alzheimer’s (2) (just 1-2 cups per day)
*Premature death

These seem like huge claims but there are scientific studies to back them all up. For more detail go to: (3)

One thing that was not too clear to me in all these studies- is that it was not clear WHY caffeine was having these disease preventative effects.

CONS
Addiction: Caffeine is addictive. Adenosine builds up in the body as energy is used in the breakdown of ATP. In the brain caffeine will fill in adenosine receptors causing the brain to be stimulated when it may be time for sleep and/or rest. When the brain doesn’t get the adenosine needed it will build more receptors and thus, over time, you will need more coffee to get the desired effects.

Bladder issues: In some people, coffee can irritate the bladder causing more urgency and frequent urination. Caffeine in large amounts can have a diuretic effect that will contribute towards dehydration. The amount needed to have this effect is different for each person and depends on their tolerance.

Sleep Disturbances: Depending on when and how much caffeine you drink, you could have a hard time going to sleep and staying asleep through the night.

Heart Rate and Rhythm: In some people caffeine can increase the heart rate and interrupt the rhythm.

Anxiety: Since the adenosine is blocked and adrenalin is released with caffeine- this stimulates the “fight or flight” response which can manifest as anxiety in some.
To see more detail on these and other side effects of too much caffeine go here:
(4)

Reduced blood flow to the Brain: Caffeine reduces blood flow to brain. I am not sure how coffee can reduce neurological disease (Parkinson’s and Alzheimer’s) and at the same time REDUCE blood flow to the brain. But research shows that it does just that. Probably because Parkinson’s and Alzheimer’s are diseases that are not due to decreased blood flow in the body.
Here is the backup research:
(5)(6)(7)

Dr. Daniel Amen, an American psychiatrist and brain disorder specialist, explains that lack of blood flow to the brain is the opposite of what you want for brain health.
(8)

Bottom line:
1st- know your own body. Does caffeine speed up your heart rate or irritate your bladder? Then it should be avoided or used sparingly.

If you feel you should have coffee for specific disease preventative benefits:
*Don’t add sugar
*Drink it in the morning when your brain is not sending adenosine to those receptors. In other words, don’t use it to wake yourself up when you are tired. Take the rest you need!

It all comes back to learning to listen to your body. The mind-body practices of qigong, Tai chi, and yoga can help your body awareness.

If you feel you should have coffee to help train your body to burn fat for fuel:
*Take your coffee in the morning without any carbohydrates. You can add fats in the form of heavy whipping cream, butter or MCT oil, but no milk. Experiment with skipping any protein or carbs for breakfast and just have the coffee with added fats. There are plenty of calories in the fats added and your body will access the fats turning them into the needed glycogen to function. You may not even get hungry until noon. This is often called “fat fasting” and can help your body learn to burn fats for fuel to aid in weight loss.

Here’s to health!