20/08/19 14:57 Filed in:
FitnessThose of you who know me will, no doubt, be aware that I have something of a significant coffee habit. Over the years I have seen quite a lot of conflicting advice over the pros and cons of Caffeine and I have finally got round to reviewing as much of the evidence I can find to help support any decision making on health and, of course, ethical grounds.
What is Caffeine?
Caffeine is a naturally occurring chemical (alkaloid) found in up to 60 plant species. The most well known sources are Coffee Beans, Kola Nuts, Tea Leaves and Cocoa Beans. Other sources include Gurana Berries, Yerba Mate and Guayusa.
Is Caffeine good or bad?
Difficult question as the effects are influenced by whether you smoke (I don't), if you have liver disease (I don't think I have), the usual amount of alcohol you drink (more than I should), your diet (I love good food and drink), and some medications as well as the your genetic make up. There is also a suggestion that genetic make up will determine your tendency to seek caffeine or not (Ah that explains a lot!!).
Caffeine is a legal and widely used psychoactive agent. It reduces the inhibitory effects of the neurotransmitter Adenosine by blocking adenosine receptors, effectively ’taking the brakes off’ the brain. This results in an increase in alertness, wakefulness and improves the speed of thought processes. Excessive levels will result in agitation, anxiety, confusion and shaking / tremors. Caffeine also inhibits the enzyme phosphodiesterase in a wide range of peripheral cells. This effect results in an increase in intracellular cyclic AMP enhancing the activity of those cells, as a result caffeine can improve muscle function, cardiac muscle function and prevention of bronchospasm. It is recognised as a performance enhancing drug in many athletic disciplines.
Caffeine is rapidly and effectively absorbed following ingestion of caffeine containing substances. The amount absorbed is dependent on the amount consumed.
Caffeine’s effects will last for several hours, depending on the speed of its metabolism by the body.Caffeine is predominantly metabolised in the liver and certain types of liver disease including cirrhosis and hepatitis B or C may cause a reduction of the clearance of caffeine. It is cleared by cytochrome P450 enzymes, these enzymes have a wide variability in activity based on the individuals genetic makeup. The enzymes are also capable of being induced (where their activity /efficiency is increased) by certain drugs and foods.Regular consumption of caffeine will induce these enzymes, as will smoking and eating broccoli or brassica vegetables. The enzyme can also be inhibited by some foods and medications. Drinking Grapefruit juice reduces caffeine clearance.
Caffeine does not modify the motor or psychological symptoms of alcoholic intoxication nor does it cancel out the negative effects of alcohol on driving abilities. It cannot be used to sober someone up.
The European Food Safety Authority (EFSA) advises that daily caffeine intakes of up to 400mg and single doses of up to 200mg do not raise concerns when consumed as part of a healthy balanced diet and active lifestyle (400mg caffeine is equivalent to up to 5 cups of coffee per day). EFSA recommends lower levels for pregnant women, who are advised to limit caffeine intake to 200mg from all sources.
Caffeine has an effect on insulin release and cellular response to insulin. There is some evidence that long term moderate coffee drinking may reduce the tendency to develop pre-diabetes or even type 2 diabetes.
Caffeine stimulates brain function and moderate coffee drinking is associated with a lower incidence in the development of Alzheimer’s dementia.The mechanism is unclear because similar caffeine intake with tea does not clearly demonstrate the same effect.
The ethics of Coffee drinking.
Coffee comes with a whole host of ecological and ethical issues that most of us completely ignore. Probably the most significant ecological issue is that coffee is grown in some of the most delicately balanced ecosystems on the planet…..rainforests. Traditionally coffee was cultivated in the shade without harming the rainforest canopy, but the drive to increase yields, has led to many farmers clearcutting the rainforest to grow coffee in full sun. There is also an increasing tendency to use pesticides, herbicides, fungicides and artificial fertilisers. Removing the canopy increases erosion and speeds water run off contributing to downstream flooding and the chemical saturation contributes to contamination of water downstream. From an ethical point of view the major coffee giants all purchase from coffee plantations where working conditions are exploitative and resemble slavery with child labour, debt bondage or wage theft and complete disregard for health and safety. There is also an increasing problem with packaging waste, probably the worst culprits for this are those wonderfully easy coffee pods made from plastic but there are also problems with plastic packaging in the form of bags etc.
To summarise
Drinking coffee:
Perks you up, encourages wakefulness.
Stimulates and improves concentration and speed of thought, Long term moderate coffee drinking is associated with a lower incidence of Alzheimers dementia
Improves physical strength and endurance
Long term moderate use may reduce the tendency to develop pre-diabetes or even type 2 diabetes
But
It will interfere with restorative sleep
May contribute to raised blood pressure
May increase urination and urgency (if you have to pee often it may be related to your caffeine intake)
In excess will produce tremors, agitation, confusion and cause palpitations (where the heart beats irregularly)
And
You need to be mindful of where and how the coffee is grown and the conditions that workers are exposed to and the types of packaging involved.
Overall.
I will continue to drink and enjoy my coffee. I will do my best to ensure that the coffee I drink comes via ethical sources and that the growers receive adequate remuneration. I will not use Pod based coffee makers. I will do my best to avoid excessive coffee consumption (moderation in all things), but I will continue to blame my caffeine addiction on my genetic makeup.
