Women who consumed less than 150 milligrams of caffeine a
day (the amount in about 12 ounces of coffee) were 15
percent more likely to develop tinnitus than those who
consumed 450 mg to 599 mg
Past research has shown caffeine has a direct effect on the
inner ear, or may be involved through its role in
stimulating your central nervous system
Coffee has been associated with a lower risk of Parkinson’s
disease, heart problems, type 2 diabetes, and several types
of cancer
Drinking coffee prior to a workout may help with muscle pain
and preservation and boost endurance and performance
Coffee can be part of a healthy lifestyle if consumed in
moderation, placing the emphasis on making sure it’s fresh,
organic, and consumed black (and only if you’re not
pregnant)
By Dr. Mercola
I personally don’t drink coffee as I don’t like the taste and
have only used a few cups in my life to treat jet lag. However,
there are ways to include coffee in a healthy lifestyle, provided
you're not using it as a crutch to mask symptoms of a poor diet,
like low energy levels—and provided you're not pregnant.
The coffee plant and its seeds (coffee beans) contain a natural
blend of polyphenol
antioxidants (including chlorogenic acids), bioflavonoids,
vitamins, and minerals that all work together to offer some
impressive health-promoting benefits, and even help neutralize the
harsher effects of the caffeine that coffee naturally contains.1
There are literally thousands of different natural chemical
compounds in your brew, and science now suggests the synergy between
them can pack a nice nutritional punch.
Coffee May Help Ringing in Your Ears
Tinnitus, or ringing in your ears, affects about one in five
people. While it’s typically not serious, it can significantly
impact your quality of life (and it may get worse with age, or be a
symptom of an underlying condition, such as age-related hearing
loss, ear injury, or a circulatory system disorder).2
Interestingly, new research revealed that women who consumed
higher amounts of caffeine (mostly in the form of coffee) were less
likely to have tinnitus.3
Specifically, women who consumed less than 150 milligrams of
caffeine a day (the amount in about 12 ounces of coffee) were 15
percent more likely to develop tinnitus than those who consumed 450
mg to 599 mg.4
Caffeine is the most widely used drug in the world and can be
helpful or harmful, depending on how it's used. Caffeine provides a
"lift" by blocking the normal action of adenosine.
Adenosine normally slows down your brain's activity and induces
sleepiness. Some people are caffeine sensitive and don't tolerate it
well, or have problems sleeping if they have caffeine too late in
the day.
The researchers weren’t sure why caffeine may reduce tinnitus
risk, although past research has shown it has a direct effect on the
inner ear, or may be involved through its role in stimulating your
central nervous system.
Is Coffee Good for You?
Coffee has a growing list of therapeutic benefits, which are so
compelling I've changed my recommendations on coffee consumption to
state that it’s fine when consumed in moderation, placing the
emphasis on making sure it’s fresh, organic, and consumed black,
should you decide to drink it.
If you’re a coffee drinker, what type of benefits can you expect?
One meta-analysis of more than 208,000 people found that drinking
two to four cups of caffeinated coffee daily was associated with a
50 percent reduced suicide risk among adults.5
Caffeine also promotes production of the neurotransmitters
serotonin, dopamine, and noradrenaline, and triggers the release of
brain-derived neurotrophic factor (BDNF), which activates brain stem
cells to convert into new neurons, thereby
improving your brain health. The following is a summary of some
of the more recent research that supports coffee's health benefits.
Type 2 Diabetes
A Japanese study in 2010 revealed that coffee
consumption exerted a protective effect against type 2
diabetes;6
researchers have also found that coffee doubles glucose
intake, which will greatly reduce blood glucose levels.
Coffee may significantly cut your risk of Parkinson's
disease.7
In fact, coffee is so preventative against Parkinson's that
drug companies are designing experimental drugs that mimic
coffee's benefits to your brain.8
A large 2011 study of nearly 50,000 men found men who
drank six cups of coffee per day had 60 percent lower risk
of lethal prostate cancer, and those who drank three cups
per day had a 30 percent lower risk.10
Liver Cancer
A Japanese study found those who drank coffee daily, or
close to it, had about half the risk of hepatocellular
carcinoma (HCC), a type of liver cancer, than people who
never drank coffee;11
coffee is also associated with less severe liver fibrosis,
lower levels of fat in your liver, and lower rates of
hepatitis C disease progression.12
Kidney Cancer
Coffee consumption may be associated with decreased risk
of kidney cancer.13
Colorectal Cancer
A 2007 study suggested coffee consumption may lower
colon cancer risk among women.14
Heart Rhythm Problems
A study showed moderate coffee drinking reduces your
chances of being hospitalized for heart rhythm problems.15
Pulmonary Function
A 2010 study revealed a beneficial effect of coffee on
the pulmonary function of nonsmokers.16
Stroke
A 2011 study found that women who drank more than one
cup of coffee per day had about a 25 percent lower risk of
stroke than women who drank less;17
a 2009 study found women who drank four or more cups of
coffee per day reduced their stroke risk by 20 percent.18
Gastrointestinal Flora
A study in 2009 showed coffee produced an increase in
the metabolic activity and/or numbers of Bifidobacterium,
which are beneficial bacteria in your gut.19
5 Reasons to Drink Coffee Before Your Workout
My understanding of coffee's virtues was greatly enhanced by
my interview with
Ori Hofmekler, author of The Warrior Diet and
Unlocking the Muscle Gene, who has researched coffee
extensively. Although I personally do not like the taste of
coffee and have only consumed a few cups in my entire life,
there seems to be a compelling case to justify the use of
healthy coffee. Ori explained how coffee, when consumed in the
right way, can be effectively used as part of your overall
health and fitness plan.
For example, his research showed coffee increases your
metabolism by up to 20 percent, and can be quite beneficial if
consumed before exercise. Since many people drink coffee in the
morning, which is also an
ideal time to exercise, this is one lifestyle habit many
will find easy to adapt to. Besides providing you with a
temporary metabolic boost, other functional benefits of a
pre-workout cup of coffee include:
Improved micro-circulation. Japanese
researchers discovered that people who were not regular
coffee drinkers experienced a 30 percent boost in capillary
blood flow after drinking five ounces of regular coffee,
compared to those drinking decaf.20
Improved blood circulation typically equates to improved
oxygenation of your tissues, which may boost your
exercise
performance.
Pain reduction. Research from the
University of Illinois found that a caffeine dose equivalent
to two or three cups of coffee taken one hour prior to a
half-hour-long workout reduced the participants' level of
perceived muscle pain.21
This pain reduction could allow you to push yourself just a
bit harder, which is important during high intensity
exercises. Research from the University of Georgia reported
very similar findings: consuming the equivalent of two cups
of coffee an hour before training reduced post-workout
muscle soreness by up to 48 percent.22
To put this into perspective, studies using naproxen (Aleve)
only achieved a 30 percent decrease in post-workout muscle
soreness, and aspirin produced a 25 percent decrease.
Improved endurance. A 2005
meta-analysis concluded that caffeine can reduce your
perceived level of exertion by more than 5
percent—effectively making your exercise feel "easier."23
Moreover, caffeine improved exercise performance by more
than 11 percent, which appears to be related to the
reduction in perceived level of exertion.
Muscle preservation. According to Ori,
coffee triggers a mechanism in your brain that releases the
BDNF growth factor. Besides the brain, BDNF also expresses
itself in your muscles, where it supports the neuromotor—the
most critical element in your muscle. Without the
neuromotor, your muscle is like an engine without ignition.
Neuro-motor degradation is part of the process that explains
age-related muscle atrophy. So in this respect coffee may
help maintain more youthful muscle tissue. Research from
Coventry University also found that caffeine helped offset
age-related loss of muscle strength,24
again suggesting that caffeine may help preserve your
muscles as you age, and reduce your risk of injuries.
Improved memory. BDNF also activates
brain stem cells to convert into new neurons in your brain,
which can have definitive benefits for your brain function.
Indeed, research conducted at Johns Hopkins University found
that 200 mg of caffeine enhanced participants' memory for up
to 24 hours.25
Moderation and Quality are Keys to Healthy Coffee Consumption
My recommendation is to use coffee in moderation, limiting
your consumption to a maximum of two or three cups per day,
since most studies find no added health benefits (and potential
harms) above this amount. When it comes to achieving therapeutic
benefits from coffee, only quality coffee will do, however. Here
are five primary considerations if you choose to drink coffee:
Choose Organic: Coffee beans
are one of the most heavily pesticides-sprayed crops.
So, you should select only coffee beans that are certified
organic. Remember, you will obliterate any positive effects
if you consume coffee that's been doused in pesticides or
other chemicals. Whenever possible, purchase sustainable
"shade-grown" coffee to help prevent the continued
destruction of our tropical rain forests and the birds that
inhabit them. There are many who say shade-grown coffee
tastes better as well.
Whole Bean: You'll want to purchase
whole bean coffee that smells and tastes fresh, not stale;
if your coffee does not have a pleasant aroma, it is likely
rancid. Grind it yourself to prevent rancidity as pre-ground
coffee may be rancid by the time you get it home.
Drink It Black: If you're interested in
the health benefits, drink your coffee black, without sugar,
cream, or flavorings. Add sugar and you'll certainly ruin
any of the benefits discussed above by spiking your insulin
levels, which contributes to insulin resistance. Make sure
the water you're using is pure.
Coffee Filters: If you use a "drip"
coffee maker, be sure to use non-bleached filters. The
bright white ones are chlorine-bleached, and some of this
chlorine will leach from the filter during the brewing
process. Bleached filters are also notoriously full of
dangerous disinfection byproducts, such as dioxin.
Coffee Mugs: Please be careful about
the container you use. Avoid plastic cups as plastics
chemicals may leach into your drink, and also avoid
Styrofoam cups that can leach polystyrene molecules. Your
best bets include glass and ceramic travel mugs. As an
aside, many have now started using Keurig coffee makers,
which brew a single cup at a time using small plastic coffee
inserts. While the inserts claim to be BPA and
phthalate-free, they may still contain other plastics
chemicals, and will contribute to the ever-growing problem
of non-biodegradable waste.
Dark Roast vs. Light Roast: Does It Matter?
As far as caffeine content goes, and contrary to popular
belief, darker roasts typically contain less caffeine than
lighter roasts due to the prolonged heat breaking down more of
the caffeine molecules. Bean species also differ widely in their
naturally occurring concentrations of caffeine. Additionally,
drip coffee actually has more caffeine than espresso
because the brew time is much longer. And in general, the finer
the grind, the higher the caffeine in the coffee. So, you might
want to vary some of these factors depending on how much
caffeine you want to consume.
Dark roast coffee, such as French or Italian Roast, or
roasts used to make espresso or Turkish coffee, are typically
higher in neuroprotective agents than green (unroasted) coffees.
One study in Molecular Nutrition & Food Research found
that dark roast coffee restored blood levels of the antioxidants
vitamin E and
glutathione more effectively than light roast coffee.26
The dark roast also led to a significant body weight reduction
in pre-obese volunteers, whereas the lighter roast did not.
Other studies have shown that dark roast coffee produces more of
a chemical called N-methylpyridinium, which helps prevent your
stomach from producing excess acid, so darker roast coffee may
be easier on your stomach than lighter roast coffee.27
That said, the process of roasting will also produce
acrylamide—a toxic byproduct created when you expose a food
to high heat. Acrylamide has been associated with an increased
cancer risk. From the perspective of limiting your exposure to
this toxin, a light roast might be preferable. I don’t claim to
have the answer here, but the evidence supporting dark roast for
higher antioxidant content is quite compelling. It could be that
the higher antioxidant content of a dark roasted organic coffee
might outweigh the acrylamide formed during the roasting
process... but, unfortunately, I have no evidence to either
confirm or refute this notion at this time.
From September 7th -13th we launch the fourth
Mercury-Free Dentistry
Week. We set aside an entire week dedicated to ending the use of
dental amalgam -- a primitive, pre-Civil War, pollutant that leads
to cracked teeth -- for three reasons:
The new Minamata Convention on Mercury is the game-changer
for dental amalgam. Each nation that signs this comprehensive
treaty against mercury pollution – now numbering 100, including
the United States – commits itself to scaling down dental
mercury without delay.
Consumers for Dental Choice, who spearheads the campaign
against amalgam, brings the Minamata Convention home.
Commissioning a Zogby poll, they issued a scathing indictment of
the US Food and Drug Administration (FDA) for covering up
amalgam's mercury from American parents and consumers – and for
putting the US government out of compliance with the pledge it
made at Minamata.
Your financial support for Consumers for Dental Choice is
now needed. Working with talented environmental, consumer, and
health leaders, Consumers for Dental Choice is launching phase
out campaigns in Europe, Asia, Africa, and Latin America.
Together, Let's Help Charlie Brown and Consumers for Dental Choice
Get to the Finish Line
This is the week we can get Consumers for Dental Choice the
funding it deserves. I have found few NGOs as effective, and none as
efficient, as Consumers for Dental Choice. Its small team has led
the charge on six continents -- including ours!
So I am stepping up with the challenge. For the fourth year in a
row, I will match the funds you give. In 2012 the match was up to
$50,000 -- and you did it! In 2013, I upped the ante to $75,000 --
and you did it again! This year, I believe a $100,000 match is the
right thing to do. Please give, and all dollars received up to
$100,000 will be matched by Natural Health Research Foundation,
which I founded.
Copyright 1997- 2014 Dr. Joseph Mercola. All Rights Reserved.