Benefits of Caffeine დ
Every day, billions of people around the world rely on caffeine to wake up or get through the afternoon or night slump. In fact, caffeine is a natural stimulant that is one of the most commonly used ingredients in the world. While caffeine is associated with its negative effects on anxiety and sleep, there are several study-backed health benefits of this ingredient as well. In this article, we will help you unravel some of the potential benefits of caffeine that you should know about.
What is Caffeine?
Caffeine is a type of natural stimulant that is most commonly found in coffee, tea, and cacao plants. The natural stimulant is known to stimulate the brain along with the central nervous system and helps you to stay alert while preventing the onset of exhaustion or fatigue.
Historians all around the world are known to trace the history of the first-ever brewed tea to as far as 2737 BC. In fact, coffee was discovered several years later by some shepherd from Ethiopia who noticed that upon consuming coffee, the goat got extra energetic.
The concept of soft drinks that were available as caffeinated became famous during the 1800s. Soon enough, the concept of energy drinks also came into existence.
In the modern era, around 80 percent of the world’s population is known to consume some kind of caffeinated product every day.
How does Caffeine Work?
Once you consume some caffeinated drink, it gets quickly absorbed from your gut into the bloodstream. From the bloodstream, caffeine gets transported into liver while being broken down into compounds. Eventually, these compounds are known to affect the functionalities of multiple organs. Caffeine is known to primarily affect the brain as well.
In the brain, caffeine works by blocking the overall effect of adenosine –a neurotransmitter known for relaxing the brain while making you feel tired and exhausted. In normal cases, the overall level of adenosine is known to get developed throughout the day. This makes an individual increasingly tired while increasing the need for sleeping over & again.
Caffeine helps you in staying awake by enabling the connection of the adenosine receptors in your brain without activating the same. This helps in blocking the overall effects of adenosine while leading to reduced levels of tiredness.
At the same time, caffeine also helps in increasing the overall adrenaline levels in the bloodstream while increasing brain activity of the norepinephrine and dopamine neurotransmitters. The given combination is used for further stimulating the brain and promoting the sense of alertness, arousal, and increased focus. As caffeine is known to affect the brain, it is also referred to as the “psychoactive drug.”
Moreover, caffeine is also famous for exerting its overall effects quite instantly. For example, the amount of caffeine that is observed in a single cup of coffee is known to take as little as just 20 minutes to reach across the bloodstream and within an hour, it reaches its maximum level of the overall effectiveness.
Benefits of Caffeine for Your Health
There are some potential health benefits of caffeine that you should know about. Here are some:
#Improving Brain Function and Mood
Caffeine is known for its ability to block adenosine –the brain-signaling molecule. This tends to cause a slight increase in other types of signaling molecules –referred to as norepinephrine and dopamine. This occurrence might change the brain messaging pattern that is responsible for benefitting the overall mood & brain function.
A recent study report stated that after the study participants took around 37.5 to 450 mg of caffeine, the participants experienced improved alertness, reaction time, and short-term recall. Additionally, another study revealed that those who drink 2-3 cups of coffee (caffeinated) on a daily basis experienced a 45 percent reduced chances of suicide. Yet another study reported around 13 percent reduced occurrences of depression in the consumers of caffeine in one way or the other.
As far as the overall mood is concerned, it is not recommended to take more coffee or caffeine. A recent study found that when you take the second cup of coffee, it is not going to produce further benefits unless you would consume the same at least eight hours after having your first cup.
#Boosting Metabolism and Fat Burning
As caffeine is capable of stimulating the central nervous system in the body, caffeine also helps in boosting the overall metabolism by as much as 11 percent. Additionally, it also aids in the process of fat burning by as much as 13 percent. On practical grounds, it is believed that when you consume around 300mg of caffeine on a regular basis, it can allow your body to burn around 79 calories every day.
#Enhancing Exercise Performance
As far as your exercise pattern is concerned, caffeine helps in increasing the utilization of available fat in the form of fuel. This turns out beneficial as it helps the glucose that is stored in the muscle to last longer. Therefore, it helps in delaying the overall time it would take your muscles to get exhausted. Caffeine is also known to improve the process of muscle contractions while increasing the overall tolerance to fatigue.
Researchers have observed that taking around 2.3 mg per pound of caffeine dosage can result in better endurance performance by as much as 5 percent when the same is consumed around one hour before your workout. The experts believe that doses as low as 14 mg per pound can be sufficient in reaping the overall benefits. Moreover, caffeine is also known to reduce the overall perceived exertion while working out by as much as 5.6 percent –making the overall workout process feel easier.
#Protecting Against Heart Disease & Diabetes
Quite contrary to the common belief, caffeine is not known to increase the overall risk of heart diseases. In fact, a study revealed that there was reported around 16 to 18 percent lowered risk of developing heart diseases in people who used to drink around 2-4 cups of coffee on a daily basis.
Another study revealed that when people consumed around 2-4 cups of coffee or even green tea on a daily basis, around 14 to 20 percent had a lower risk of stroke.
An important thing to note is that caffeine might be responsible for increasing the blood pressure in some individuals. However, the overall effect in this case is quite low (around 3 to 4 mmHg) and would fade eventually when the individuals started consuming coffee on a daily basis.
Caffeine is also known to provide protection against diabetes. A study revealed that those who drink coffee quite often tend to have around 29 percent of reduced risks of developing type 2 diabetes in the long run. In another study, drinking decaffeinated coffee was also linked to around 21 percent of reduced chances of developing diabetes. This implies that there are other useful compounds in coffee that provide protection against Type 2 Diabetes.
Additional Benefits of Coffee
When you consume coffee, it is linked to other benefits. Some are:
- Liver Protection: Coffee is also known to reduce the overall risks of “cirrhosis” or liver damage by around 84 percent. It helps in slowing down the process of disease progression, improving the response to treatment, and lowering the overall risk of premature death.
- Longevity: Drinking caffeine daily is also known to decrease the overall risk of premature death by around 30 percent –especially for people having diabetes and women.
- Decreased Risk of Cancer: When you tend to increase around 2 to 4 cups of coffee on a daily basis, it can help in reducing the overall risks of developing liver cancer by as much as 64 percent and colorectal cancer by as much as 38 percent.
- Skin Protection: When you tend to consume over 3 cups of coffee or caffeinated drinks daily, it will help in lowering the risk of developing skin cancer by around 20 percent.
- Reduced Risk of Multiple Sclerosis: When you drink around 4 cups of coffee on a regular basis, you can have as much as 30 percent of reduced chances of developing MC –Multiple Sclerosis.
- Gout Prevention: Drinking caffeinated drinks daily would reduce the risk of developing gout by around 40 percent in men and around 57 percent in women.
- Maintaining Gut Health: Taking around 3 cups of coffee daily for around 3 weeks continuously can increase the overall amount as well as activity of the bacteria found in the gut.
While analyzing the overall benefits of caffeine for your health, there are other substances in caffeine that would provide additional benefits to your body.
What Foods & Drinks Contain Caffeine?
Caffeine is a natural stimulant that is found that is present in leaves, nuts, or seeds of specific plants. The natural sources are then harvested as well as processed to generate caffeinated beverages and food items. Right from espresso to coffee, Yerba mate, energy drinks, brewed coffee, soft drinks, and others, there are multiple sources of caffeine found out there. You can also come across caffeine in some OTC (Over the Counter) drugs or weight loss supplements.
By ccaffeinated დ