This post is by guest blogger Matthew Savage
Whether it is that lovely, warm, comforting cup of coffee or that quick shot of espresso energy, coffee means different things to different people. It is an integral part of so many peoples lives, with over 2 billion cups of coffee consumed every day across the globe (British Coffee Association, 2017). Evidence suggests it has been consumed for over 2000 years, with tribes from East Africa consuming ground up coffee beans for energy and the first ever coffee shop being set up in 1475 in Constantinople. Today, coffee continues to grow in popularity, seeing a growth in UK coffee shop chain revenue from £3 billion in 2015 to an estimated £4 billion in 2020 (Mintel, 2019) and the total market valued at more than £10 billion. With coffee certainly thriving today, this article explores the effects coffee has on our brains and our bodies. Studies suggest mixed results when discussing the effects of coffee, with both positive and negative effects noted.
The positive effects of Coffee – Why we love the stuff!
Coffee is well known for providing the consumer with a “buzz”, with energy to “perk us up”. However, the science behind coffee wasn’t well known until recently. Here is a list of the most positive effects of coffee, backed by scientific studies:
- Cognitive and Physical Performance enhancer – Caffeine boosts our cognitive performance and our physical readiness. It blocks a brain chemical (adenosine) responsible for feelings of tiredness, while at the same time it triggers the release of adrenalin, increasing our energy levels and making us more alert. In addition to this, caffeine causes vasodilation of the blood vessels, allowing our bodies to circulate more blood and more oxygen. Caffeine also increases arousal and vigilance.
- Chronic Disease Prevention – A plethora of research notes that caffeine consumption at the moderate levels have been associated with lower risk for Diabetes Type II, Cardiovascular Disease and Parkinson’s Disease (Bidel & Tuomilehto, 2013).
- Mood enhancer – Caffeine can increase our mood. It sets off a chain of events that affects the activity of dopamine and serotonin that are important neurotransmitters involved in mood. Caffeine can provide a boost to our moods, as these “feel good” neurotransmitters increase in activation in the brain.
- Depression Prevention- Researchers have also found an inverse dose-response relationship between caffeine intake and the risk of depression. It was revealed that the more caffeine was consumed per day, the lower the likelihood of developing depression was. Women in the highest quartile of caffeine consumption were drinking about five cups of coffee daily.
- Appetite suppression – Caffeine may reduce feelings of hunger, which is useful if you are trying not to snack or are on a diet. It does this by stimulating thermogenesis, our bodies way of generating heat and energy from the food we digest. Research has also found that this process can continue after drinking the coffee, boosting your metabolism and helping your body to burn fat at a higher rate.
- Reduces inflammation – Caffeine and polyphenols contained within coffee are said to decrease inflammation and free radical damage within the body (Liang and Kitts, 2014)
Negative effects of Caffeine consumption
As stated, lots of research cites the health benefits of coffee. However, as with all drug types, negative effects do always exist. These include:
- Raised blood pressure and cardiovascular disease – Caffeine can antagonise certain receptors in our body which are responsible for a wide variety of physiological responses including vasodilation, pain and inflammation. If coffee consumption is too high (above four cups per day), concerns have been raised over caffeine’s ability to contribute to ischemic strokes and arterial weakness.
- Anxiety and mood changes – High doses of caffeine can induce symptoms of anxiety, with those who suffer from generalised anxiety disorder or panic disorder being the most sensitive to it (Diogo, 2010)
- Sleep disturbances – Overuse of caffeine and its consumption in the evening can lead to sleep disturbances and insomnia. It can cause sleeplessness, frequent awaking and increased night-time anxiety (O'Callaghan, Muurlink, & Reid, 2018).
- Can lead to addiction- In addition to the cardiovascular effects of caffeine on the body, it has been shown to have an effect on the motivational and neurophysiological processes involved in dependence development. Additionally, regular users report withdrawal symptoms, such as headache or decreased mood if they miss their morning coffee (Koranyi, Bruckner, Jackel, Grigutsch, & Rothermund, 2020).
So what is the best way to enjoy your coffee for maximum positive effects?
- Temperature – Much research exists to note that drinking hot drinks above 149 degrees F (65 degrees C) can increase the risk of certain cancers. Enjoy your coffee warm not hot!
- Moderation – Even if you are starting to feel that decline in energy but still have much work to do at 6pm, be wary of the amount of caffeine you may have already consumed. Most research suggests that no more than 4 cups should be consumed in a day.
- Be aware of your mental health – Understand that caffeine can induce anxiety and seeking behaviours associated with addiction. If you are a highly anxious person, caffeine can have negative effects so be particularly aware of your intake. Studies have shown that too much coffee can have the reverse effect, making people more anxious and more likely to have extreme negative thoughts.
- Timing your coffee right – Drinking coffee within one hour of waking may feel like it has a positive effect in the short term, but studies have shown that this can reduce your body’s natural sleep-wake cycle as it impairs cortisol production, something we need in the morning to wake. Hold off for an hour before drinking a coffee in the morning and try not to drink coffee after 6pm to reduce the reverse effect in the evening.
In conclusion, coffee is not a vice, but it is a potent stimulant! It provides many people with lots of positive effects when enjoyed in moderation. It can make people more focused, motivated, and alert. However, if you find yourself regularly consuming cup after cup to keep your mood stable and your eighth cup of coffee is all that is getting you through the day, then perhaps it’s time to seek support elsewhere. Put down the coffee cup and call a friend, take some light exercise, or talk to a professional who may be able to offer some advice on other ways to boost your mood and energy levels.
About Matt Savage
Matthew Savage has an MSc in Psychology, is a qualified personal trainer, and has worked within the field of cognitive rehabilitation for 5 years. He is an FA qualified football coach, with a keen interest in moral behaviour and wellbeing within team sports.
References
Bidel, S., & Tuomilehto, J. (2013). The Emerging Health Benefits of Coffee with an Emphasis on Type 2 Diabetes and Cardiovascular Disease. European endocrinology, 9(2), 99–106.
Diogo, R. L. (2010). Caffeine, mental health, and psychiatric disorders. Journal of Alzheimer's Disease, 20(1), 239-48.
Koranyi, N., Bruckner, E., Jackel, A, Grigutsch, A.L., Rothermund, K. (2020). Dissociation between wanting and liking for coffee in heavy drinkers. Journal of Psychopharmacology, 34(12),1350-1356.
O'Callaghan, F., Muurlink, O., & Reid, N. (2018). Effects of caffeine on sleep quality and daytime functioning. Risk management and healthcare policy, 11, 263–271.