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Should you be worried about the amount of coffee or tea you drink?

Before you reach for that cup of coffee or tea, have you ever thought about whether that caffeinated beverage is <a href="https://cosmosmagazine.com/health/body-and-mind/debunks-vices-coffee-caffeine/">good or bad for you</a>? <iframe title="Vices: Is coffee good or bad for you?" src="https://omny.fm/shows/debunks/vices-is-coffee-good-or-bad-for-you/embed?style=Cover" width="100%" height="180" frameborder="0"></iframe> Most of us will drink coffee or tea each day. It helps keep us alert, especially in a world of the nine-to-five grind. Some workers rely on caffeine to get them through shift work and night shifts. Many, like me, would just collapse in a heap if it weren’t for that liquid black gold to keep us peppy in the morning. <h2 class="wp-block-heading">What is caffeine?</h2> To get a better picture of how coffee or tea affects us, let’s examine the active ingredient: <a href="https://cosmosmagazine.com/podcast/huh-science-explained-stirring-the-science-of-caffeine/">caffeine</a>. Caffeine is a <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/caffeine" target="_blank" rel="noopener">drug</a>. It’s a white, odourless substance known to chemists as 1,3,7-trimethylxanthine and is made up of 8 carbon, 10 hydrogen, 4 nitrogen and 2 oxygen atoms. Caffeine occurs naturally in coffee beans, cocoa beans, kola nuts, and tea leaves. It is an adenosine antagonist, blocking the A1, A2A, and A2B receptors in the brain and body to promote wakefulness. Normally, adenosine (a chemical compound with a similar 3D structure to caffeine) binds to its receptors, slowing neural activity and making you sleepy. When caffeine, instead, binds to the receptors, adenosine is blocked and brain activity speeds up, making you feel more alert. <h2 class="wp-block-heading">History lesson</h2> Tea and coffee are the most common way for humans to get their caffeine fix. Drinks made using coffee beans date back more than a thousand years to the coffee forests of the horn of Africa. Legend says that, around 800 CE, an Ethiopian goat herder named Kaldi noticed his goats were energetic and didn’t sleep when they ate the coffee beans. Coffee then spread eastward to the Arabian Peninsula, reaching Yemen in the 15th century, and Egypt, Syria, Persia and Turkey in the 1500s. From their it made it to Europe and eventually the whole world. But caffeine is also present in other beverages like tea, cola and even some foods like chocolate. <h2 class="wp-block-heading">Is it bad for you?</h2> Given how prevalent the drug is, are there negative side effects we should be worried about? For one thing, it is an addictive substance. And the more you drink, the more you need. “Our body tends to adjust to a new level of consumption,” Kitty Pham, a PhD candidate at the University of South Australia and expert in nutritional and genetic epidemiology, tells Cosmos. “Your body does develop a tolerance to the caffeine. So, you start to need to drink more and more to feel the same effect as before.” Caffeine can also act as an anxiogenic – a substance that can trigger heightened levels of anxiety. Pham notes some risks associated with too much caffeine consumption over a long period of time. “Greater than 6 cups per day, we did see an increase in dementia risk,” she notes. “There’s also some research on how it might increase your cholesterol. There’s a substance in coffee called cafestol that can regulate your blood cholesterol. If you’re drinking too much coffee, it might be increasing your cholesterol. So, there are risks, but often they are at really high consumption.” <h2 class="wp-block-heading">What’s the limit?</h2> So, how much caffeine is too much according to science? “That’s, the million-dollar question, isn’t it?” Pham laughs. “There’s a lot of varying research on it. It’s hard to tell a definite limit. But generally, most studies really agree that one to two cups of coffee, or an equivalent of 100 to 200 milligrams of caffeine is safe and okay.” The average cup of coffee has about 100 mg of caffeine. On average, instant coffee with one teaspoon of powder contains about 70 mg of caffeine, while a coffee pod has 60–90 mg. Other drinks containing might have even more caffeine, making it important to monitor your consumption more carefully. A 355 mL can of Red Bull energy drink has more than 110 mg of caffeine. Meanwhile, an average bar of dark chocolate has about 70 mg of caffeine. Many people are moving away from coffee to drinks like tea and matcha which may have <a href="https://cosmosmagazine.com/health/flavonoids-black-tea/">additional</a> <a href="https://cosmosmagazine.com/health/tea-drinkers-may-well-live-longer/">health</a> <a href="https://cosmosmagazine.com/health/black-tea-mortality-risk/">benefits</a>. A 100-gram cup of black tea has only about 20 mg of caffeine, while matcha can have 140–170 mg of caffeine! “Looking at the US, they usually recommend less than 400 milligrams. So overall, moderation and keeping your consumption to one to two cups – that’s what I’d recommend.” Now that I’ve written about caffeine, I think I need another cuppa. It’s only my second of the day, I swear. Image credits: Getty Images <div> <h3><a href="https://link.cosmosmagazine.com/JQ4R"><noscript data-spai="1"><img decoding="async" class="alignleft size-full wp-image-198773" src="https://cdn.shortpixel.ai/spai/ret_img/cosmosmagazine.com/wp-content/uploads/2023/04/Apple-Podcasts.svg" data-spai-egr="1" alt="Subscribe to our podcasts" width="300" height="54" title="should you be worried about the amount of coffee or tea you drink? 2"></noscript></a><a href="https://link.cosmosmagazine.com/JQ4U"><noscript data-spai="1"><img decoding="async" class="alignleft size-full wp-image-198773" src="https://cdn.shortpixel.ai/spai/ret_img/cosmosmagazine.com/wp-content/uploads/2023/04/Spotify.svg" data-spai-egr="1" alt="Subscribe to our podcasts" width="300" height="54" title="should you be worried about the amount of coffee or tea you drink? 3"></noscript></a></h3> </div>  <a href="https://cosmosmagazine.com/health/body-and-mind/coffee-tea-caffeine-debunks/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/evrim-yazgin/">Evrim Yazgin</a>.

Body

How is decaf coffee made? And is it really caffeine-free?

<a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a> Coffee is one of the most popular drinks in the world, and its high levels of caffeine are among the main reasons why. It’s a natural stimulant that provides an energy buzz, and we just can’t get enough. However, some people prefer to limit their caffeine intake <a href="https://pubmed.ncbi.nlm.nih.gov/12684194/">for health</a> or other reasons. Decaffeinated or “decaf” coffee is widely available, and its consumption is reported to be <a href="https://www.coffeebeanshop.com.au/coffee-blog/decaf-coffee-market-worth-2145-billion-by-2025-at-69">on the rise</a>. Here’s what you need to know about decaf coffee: how it’s made, the flavour, the benefits – and whether it’s actually caffeine-free. <h2>How is decaf made?</h2> Removing caffeine while keeping a coffee bean’s aroma and flavour intact isn’t a simple task. Decaf coffee is made by stripping green, unroasted coffee beans of their caffeine content and relies on the fact that <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6318762/#:%7E:text=Caffeine%20(Figure%201a)%20being,(15%20g%2FL).">caffeine dissolves</a> in water. Three main methods are used for removing caffeine: chemical solvents, liquid carbon dioxide (CO₂), or plain water with special filters. The additional steps required in all of these processing methods are why decaf coffee is often more expensive. <h2>Solvent-based methods</h2> Most decaf coffee is made using <a href="https://www.tandfonline.com/doi/epdf/10.1080/10408699991279231?needAccess=true">solvent-based</a> methods as it’s the cheapest process. This method breaks down into two further types: <a href="https://www.sciencedirect.com/science/article/abs/pii/B9780123849472001835">direct and indirect</a>. The direct method involves steaming the coffee beans and then repeatedly soaking them in a chemical solvent (usually methylene chloride or ethyl acetate) which binds to the caffeine and extracts it from the beans. After a pre-determined time, the caffeine has been extracted and the coffee beans are steamed once more to remove any residual chemical solvent. The indirect method still uses a chemical solvent, but it doesn’t come into direct contact with the coffee beans. Instead, the beans are soaked in hot water, then the water is separated from the beans and treated with the chemical solvent. The caffeine bonds to the solvent in the water and is evaporated. The caffeine-free water is then returned to the beans to reabsorb the coffee flavours and aromas. The solvent chemicals (particularly methylene chloride) used in these processes are a source of controversy around decaf coffee. This is because <a href="https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/dichloromethane">methylene chloride</a> is suggested to be mildly carcinogenic in high doses. Methylene chloride and ethyl acetate are commonly used in paint stripper, nail polish removers and degreaser. However, both the <a href="https://www.foodstandards.gov.au/code/pages/default.aspx">Australian New Zealand Food Standards Code</a> and <a href="https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=173.255">the United States Food and Drug Administration</a> permit the use of these solvents to process decaf. They also have strict limits on the amount of the chemicals that can still be present on the beans, and in reality <a href="https://www.chemicals.co.uk/blog/how-dangerous-is-methylene-chloride">practically no solvent</a> is left behind. <h2>Non-solvent-based methods</h2> Non-solvent-based methods that use liquid carbon dioxide or water are becoming increasingly popular as they don’t involve chemical solvents. In the <a href="https://www.tandfonline.com/doi/pdf/10.1080/10408699991279231">CO₂ method</a>, liquid carbon dioxide is pumped into a high-pressure chamber with the beans, where it binds to the caffeine and is then removed through high pressure, leaving behind decaffeinated beans. The water method (also known as the Swiss water process) is exactly what it sounds like – it <a href="http://publication.eiar.gov.et:8080/xmlui/bitstream/handle/123456789/3234/ECSS%20Proceeding%20Final.pdf?sequence=1#page=294">involves extracting caffeine</a> from coffee beans using water. There are variations on this method, but the basic steps are as follows. For an initial batch, green coffee beans are soaked in hot water, creating an extract rich in caffeine and flavour compounds (the flavourless beans are then discarded). This green coffee extract is passed through activated charcoal filters, which trap the caffeine molecules while allowing the flavours to pass through. Once created in this way, the caffeine-free extract can be used to soak a new batch of green coffee beans – since the flavours are already saturating the extract, the only thing that will be dissolved from the beans is the caffeine. <figure><iframe src="https://www.youtube.com/embed/8531vyP7Z5U?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> <h2>Is caffeine fully removed from decaf?</h2> Switching to decaf may not be as caffeine free as you think. It is unlikely that 100% of the caffeine will be successfully <a href="https://pubmed.ncbi.nlm.nih.gov/8603790/">stripped from the coffee beans</a>. Just like the caffeine content of coffee can vary, some <a href="https://pubmed.ncbi.nlm.nih.gov/17132260/">small amounts</a> of caffeine are still present in decaf. However, the amount is quite modest. You would need to drink more than ten cups of decaf to reach the caffeine level typically present in <a href="https://academic.oup.com/jat/article/30/8/611/714415">one cup of caffeinated coffee</a>. Australia <a href="https://www.foodstandards.gov.au/code/Documents/1.1.2%20Definitions%20v157.pdf">does not require</a> coffee roasters or producers to detail the process used to create their decaf coffee. However, you might find this information on some producers’ websites if they have chosen to advertise it. <h2>Does decaf coffee taste different?</h2> Some people say decaf tastes different. Depending on how the beans are decaffeinated, some aromatic elements may be co-extracted with the caffeine <a href="https://pubmed.ncbi.nlm.nih.gov/23745606/">during the process</a>. Caffeine also contributes to the bitterness of coffee, so when the caffeine is removed, so is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8948847/">some of the bitterness</a>. <h2>Do caffeinated and decaf coffee have the same health benefits?</h2> The health benefits found for drinking decaf coffee are similar to that of caffeinated coffee, including a lower risk of type 2 diabetes, some cancers and overall <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5696634/">mortality</a>. More recently, coffee has been linked with improved weight management over time. Most of the health benefits have been shown by drinking <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5696634/">three cups</a> of decaf per day. Moderation is key, and remember that the greatest health benefits will come from having a <a href="https://theconversation.com/what-is-a-balanced-diet-anyway-72432">balanced diet</a>.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/215546/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, Professor of Community Health and Wellbeing, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, Dietitian, Researcher & Lecturer, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-is-decaf-coffee-made-and-is-it-really-caffeine-free-215546">original article</a>.

Food & Wine

Here’s what would happen to your body if you didn’t have your morning coffee

What happens when you skip coffee entirely? Coffee is a morning constant for many, as reliable as the sunrise or the tides. Miss it, and you can feel dazed, confused and even risk a pounding headache. There’s a good reason for that: Caffeine produces some reliable physical changes in your body upon which you can easily become dependent. With that first sip of coffee, caffeine enters your bloodstream and begins making its way to your brain where it blocks an inhibitory neurotransmitter called adenosine, according to the National Academy of Sciences. That, in turn, sets off the release of feel-good hormones like dopamine and serotonin, causing a stimulant effect. Coffee’s so-called half-life – meaning the amount of time it takes for the amount of caffeine in the body to be reduced by 50 per cent – is about five hours on average. That explains why the average energy drink or coffee buzz lasts about that long. But how quickly caffeine leaves your system depends on a number of things, including age, medical conditions, drug interactions and lifestyle habits (like smoking). A shock to the system So, no surprise, when you’re deprived of your morning coffee, you don’t just suffer due to routine alteration. You suffer chemically, too. As anybody who’s kicked their coffee habit will tell you: The side effects can be pretty noticeable and jarring. Some of the more common symptoms of caffeine withdrawal stem from the inherent perks of those multi cups of Joe. Minus the kickstart to your metabolism, you’ll feel tired, sluggish, foggy-headed, and physically delayed, according to a review of studies published in 2020 in StatPearls. Researchers found that the more caffeine you consume, the more severe the withdrawal; but abstinence from even small amounts – we’re talking one cup of coffee per day – also produced symptoms of caffeine withdrawal. They kick in 12 to 24 hours after your last caffeine fix and may last up to nine days, says Dr Sherry A Ross, women’s health expert, author of She-ology: The She-quel. “Caffeine is a stimulating drug that some people can easily become addicted to,” she explains. “Depending on the quantity and type of caffeine you are consuming daily, your body type and frequency of consumption can set you up for a caffeine addiction.” Coffee's not all bad Just because you can develop a dependence on your morning jolt doesn’t mean that cup of java belongs on the do-not-consume list. Just the opposite, in fact. A large review of studies published in 2017 in the journal BMJ found that coffee consumption is not only safe for most people (except pregnant women and women who are at an increased risk of fracture), it also provides a number of health benefits, especially for people with chronic liver disease. The review also showed that participants who consistently drank at least three cups of coffee per day had a lower risk of type 2 diabetes, kidney disease, gallstone disease, cancer (including melanoma, leukaemia and prostate, endometrial, oral, and liver cancer), as well as cardiovascular disease, coronary heart disease and stroke as compared with coffee abstainers. The trick, of course, is practicing portion control. The researchers found that the health benefits of coffee top out at three to four cups a day (as compared to none). That echoes the larger caffeine recommendation from the US Food and Drug Administration, which suggests no more than 400 mg of caffeine per day; that’s the amount in about four cups of coffee, 10 cans of cola, or two energy drinks. Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/heres-what-would-happen-to-your-body-if-you-didnt-have-your-morning-coffee" target="_blank" rel="noopener">Reader's Digest</a>.

Food & Wine

Mixed messages: Is coffee good or bad for us?

Coffee is good for you. Or it’s not. Maybe it is, then it isn’t, then it is again. If you drink coffee, and follow the news, then perhaps you’ve noticed this pattern. A recent study showed that coffee, even sweetened, <a href="https://www.theglobeandmail.com/life/health-and-fitness/article-beck-coffee-delivers-health-perks-even-with-some-sugar-new-study/" target="_blank" rel="noopener">was associated with health benefits</a>. But other studies <a href="https://www.hsph.harvard.edu/news/hsph-in-the-news/is-coffee-good-or-bad-for-your-health/" target="_blank" rel="noopener">have come to more mixed conclusions</a>. What’s driving these pendulum swings in the health status of coffee? Like a good cup of coffee, the answer is complex, but seems to boil down to human nature and scientific practice. <h2>Wishful optimism</h2> Globally, we consume about <a href="https://britishcoffeeassociation.org/coffee-consumption/" target="_blank" rel="noopener">two billion cups of coffee each day</a>. That’s a lot of coffee, and many of those who imbibe want to know what that coffee is doing to us, in addition to waking us up. As a species, we are often <a href="https://grist.org/article/80-percent-of-humans-are-delusionally-optimistic-says-science/" target="_blank" rel="noopener">delusionally optimistic</a>. We want the world to be better, maybe simpler, than it is. We squint at our morning cup through those same rosy glasses: We really want coffee to bring us health, not just a sunny disposition. But is that likely? In drinking coffee, we’re ingesting a complex brew that includes literally thousands of chemicals, including one that evolved to dissuade herbivores from munching on the coffee plant: caffeine. <h2>Coffee for the caffeine</h2> Our morning kickstart comes from a plant toxin. The possible health benefits of coffee are generally attributed to other molecules in the brew, often antioxidants including polyphenols, <a href="https://doi.org/10.1007/s00217-019-03388-9" target="_blank" rel="noopener">a group that are found in substantial concentrations in coffee</a>. But they, and other antioxidants, are also found <a href="https://www.hsph.harvard.edu/nutritionsource/antioxidants/" target="_blank" rel="noopener">in many plants like broccoli or blueberries, and in higher concentrations</a>. We drink coffee for the caffeine, not the antioxidants. The best we can realistically hope for is that we aren’t harming ourselves by drinking coffee. With any luck, coffee isn’t killing us nearly as quickly as other things that we’re doing to our bodies. I’m looking at you <a href="https://health.clevelandclinic.org/sluggish-start-the-5-worst-breakfast-foods/" target="_blank" rel="noopener">doughnuts</a>, <a href="https://www.verywellhealth.com/microwave-popcorn-and-cancer-5085309" target="_blank" rel="noopener">microwave popcorn</a> and <a href="https://www.mayoclinic.org/healthy-lifestyle/quit-smoking/expert-answers/cigar-smoking/faq-20057787" target="_blank" rel="noopener">celebratory cigars</a>. The dynamic nature of science also drives our on-again, off-again medical love affair with coffee. Scientists like to study coffee almost as much as we like to drink it; there are almost three and a half million scientific articles focused on coffee (thanks Google Scholar). Even the number of cups we consume is surprisingly contentious, with many aspects <a href="http://dx.doi.org/10.1136/bmjnph-2018-000013" target="_blank" rel="noopener">being subject to scrutiny, study and debate</a>. <h2>Changing research findings</h2> The dizzying swings in coffee’s health status highlight a fundamental challenge in modern science. Research is an ongoing process, and our understanding of the world around us changes as we explore and learn. We question, examine and make decisions based on the best information we have. Those decisions can, and should, change as we get new information. In 1981, a high profile New York Times opinion piece loudly proclaimed that <a href="https://www.nytimes.com/1981/03/14/opinion/coffee-and-cancer.html" target="_blank" rel="noopener">our morning cup was driving us to an early grave</a>. The writers wrung their hands as they swore off coffee and faced the grey reality of their post-coffee world. Their passionate convictions were driven by a then-recent study in which researchers clearly linked even moderate coffee consumption with a substantial rise in premature death. Three years later the study was refuted by some of <a href="https://doi.org/10.1056/NEJM198608283150918" target="_blank" rel="noopener">the same scientists</a>, and the editors were, presumably, back in their coffee cups – if they had ever actually stepped away. The initial study was well done, included more than 1,000 patients from almost a dozen hospitals and five reputable scientists. The results were clear and the conclusions seemed justified. But a follow-up study failed to replicate the, admittedly shocking, conclusions: the authors found no link between drinking coffee and premature death. What went wrong? One thing may have been the researchers’ reliance on a common measure of statistical significance, the p value. The value was developed as a way to explore data, but is often treated as a magic bullet that identifies significant results. But there simply isn’t a foolproof, objective or irrefutable way to identify or quantify the significance of a result. We can reach reasonable conclusions in which we have some kind of confidence, but that is about as good as it is going to get. We need to question conclusions that seem to be too good to be true, like the idea that consuming a plant toxin could make us live longer, that <a href="https://theconversation.com/hoping-to-get-in-shape-for-summer-ditch-the-fads-in-favour-of-a-diet-more-likely-to-stick-122648" target="_blank" rel="noopener">only eating a fictional caveman diet will make us healthier</a>, <a href="https://www.theglobeandmail.com/canada/article-covid-19-pandemic-not-over/" target="_blank" rel="noopener">acting as though the COVID-19 pandemic is over</a>, even in the face of daily evidence that it isn’t, will make it go away, or that <a href="https://www.forbes.com/sites/nilsrokke/2022/04/07/why-we-cant-ignore-the-latest-un-climate-change-report/" target="_blank" rel="noopener">simply ignoring massive fluctuations in weather will make global climate change disappear</a>. Common sense can go a long way. <h2>Health benefits</h2> Is coffee good for you? Yes, in the sense that it will wake you up, brighten your mood, maybe even give you an excuse to get out of the house and chat with friends at a local coffee house. Will drinking coffee make you healthier or help you live longer? Probably not. Sure, the antioxidants in our morning cup could actually be helping our bodies, but there are far better ways to boost your antioxidant intake. So, wake up with a strong cup of coffee, <a href="https://theconversation.com/food-variety-is-important-for-our-health-but-the-definition-of-a-balanced-diet-is-often-murky-149126" target="_blank" rel="noopener">but stay healthy with a complex and varied diet</a>. This article originally appeared on <a href="https://theconversation.com/mixed-messages-is-coffee-good-or-bad-for-us-it-might-help-but-it-doesnt-enhance-health-187343" target="_blank" rel="noopener">The Conversation</a>. Image: Shutterstock

Body

Wee-lly bad idea sees horse test positive to caffeine

Winning racehorse Explosive Miss has tested positive to caffeine, but it’s not because the racer has been enjoying some pre-race beverages. The horse tested positive to a random post-race drug test for the substance, which is prohibited in racing, though her trainer, avid coffee-drinker Clinton Isdale, had no idea how it could have happened, as reported by the <a href="https://www.nzherald.co.nz/nz/caffeine-in-trainers-urine-causes-horse-to-fail-post-race-drug-test/NX2UXT52SUDQVPOJ5DO3YA6D5M/" target="_blank" rel="noopener">NZ Herald</a>. Mr Isdale told the Racing Integrity Board that he had no idea caffeine ended up in Explosive Miss’ system, but said he would drink roughly three cups of coffee a day and then urinate in the same corner of the stables, behind the horse stalls, every morning. After testing soil samples from the spot, investigators confirmed that caffeine was present. “It is believed that the probable cause of Explosive Miss’ positive has been via contamination by Mr Isdale urinating in the corner of the stables by the stall,” the board said in its decision. As a result, Mr Isdale had to forfeit the $15,000 prize from his horse’s win and had to pay a $2000 fine. Mr Isdale, who has no previous charges for prohibited substances, told the board he was truly remorseful for his actions. “I am a hardworking young trainer in the industry and have worked tirelessly to get to this position in racing,” he said. “I’m truly sorry this happened and take full responsibility and have thoroughly improved my stable practice so nothing like this happens again.” This isn’t the first case of horses testing positive to caffeine thanks to their trainers, with a similar case resulting in a trainer being fined $2,000 in March last year after it was found they had also been urinating in the corner of the horse’s stall. Caffeine is banned in horse racing because it’s purported to give animals an edge, with the Equestrian Sports NZ website warning trainers to “be aware when drinking soft drinks around your horse, or eating snacks such as biscuits or chocolate bars as caffeine is a common positive test result”. Image: Getty Images

Legal

Caffeine could be used to treat ADHD

<div> <div class="copy"> Attention deficit hyperactivity disorder (<a href="https://www.healthdirect.gov.au/attention-deficit-disorder-add-or-adhd#:~:text=Around%201%20in%20every%2020,experience%20the%20symptoms%20into%20adulthood." target="_blank" rel="noreferrer noopener">ADHD</a>), a neurodevelopmental disorder characterised by a persistent pattern of inattention and/or hyperactivity-impulsivity, is estimated to affect <a href="https://www.thelancet.com/pb-assets/Lancet/gbd/summaries/diseases/adhd.pdf" target="_blank" rel="noreferrer noopener">84.7 million people worldwide</a>. It is the most commonly diagnosed mental disorder <a href="https://www.aihw.gov.au/reports/children-youth/australias-children/contents/health/children-mental-illness" target="_blank" rel="noreferrer noopener">in Australian children</a>, and of those about 15% continue to live with ADHD <a href="https://psychology.org.au/for-the-public/psychology-topics/adhd-in-adults#:~:text=About%202%20to%203%25%20of%20adults%20are%20diagnosed%20with%20ADHD.&text=While%20ADHD%20begins%20in%20childhood,to%20have%20ADHD%20as%20adults." target="_blank" rel="noreferrer noopener">as adults</a>. Experts are continuing to investigate different substances that may be capable of providing new treatment opportunities for people diagnosed with ADHD. Now, a <a href="https://www.mdpi.com/2072-6643/14/4/739/htm" target="_blank" rel="noreferrer noopener">recent systematic review</a> of pre-clinical studies in animal models suggests that including caffeine in the therapeutic approach could be used to alleviate some of it’s symptoms. “The therapeutic arsenal for alleviating ADHD is limited, and there is a certain degree of controversy around the use of some types of medications and stimulants, especially during childhood and adolescence,” explains Javier Vázquez, one of the lead authors from the Faculty of Health Sciences at the Open University of Catalonia (UOC), Spain. “That’s why it’s useful to study the efficacy of other substances, such as caffeine.” The review included 13 studies in animal models, published between 2005 and 2020, to assess the association between caffeine and ADHD-dependent variables including attention, locomotor activity, impulsive behaviour, learning, and memory. The researchers found that regular caffeine consumption was linked to increased attention span, improved concentration, learning benefits, and improvements in some types of memory. They also found that controlled treatment with caffeine doesn’t lead to side-effects such as altered blood pressure, or an increase or reduction in body weight. However, the results for its effects on other characteristic symptoms of ADHD, such as hyperactivity and impulsivity, are not clear. “In diagnoses in which the problem is purely attentional, caffeine may be an appropriate therapy, but if there’s a symptomatologic presence of hyperactivity or impulsivity, we must be more cautious,” emphasises Vázquez. “Our results reinforce the hypothesis that the cognitive effects of caffeine found in animal models can be translated and applied in the treatment of ADHD in people, especially at young ages such as adolescence,” the authors conclude. In Australia, it’s estimated that around 4% of adults (between 18 and 44 years of age) live with ADHD. The 2019 <a href="https://scinema.org.au/" target="_blank" rel="noreferrer noopener">SCINEMA International Science Film Festival</a> documentary ADHD – Not Just for Kids follows the personal journeys of <a href="https://cosmosmagazine.com/health/body-and-mind/leonardo-da-vinci-had-adhd-neuroscientist-claims/" target="_blank" rel="noreferrer noopener">adults diagnosed with ADHD</a> late in life, challenging some of the most persistent myths surrounding the disorder. Through interviews with leading experts, the film explores recent research in the field and explains what’s happening in the brains of these individuals, and why stimulants like <a href="https://www.mayoclinic.org/drugs-supplements/methylphenidate-oral-route/side-effects/drg-20068297?p=1" target="_blank" rel="noreferrer noopener">methylphenidate</a> – or potentially caffeine – are used to treat their symptoms. <figure class="wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio"> <div class="wp-block-embed__wrapper"> <div class="entry-content-asset"> <div class="embed-wrapper"> <div class="inner"><iframe title="How ADHD Affects Adults | ADHD - Not Just for Kids (Full Documentary) | Only Human" src="https://www.youtube.com/embed/jyUVc0Iteb0?feature=oembed" width="500" height="281" frameborder="0" allowfullscreen="allowfullscreen"></iframe></div> </div> </div> </div> </figure> The film also touches on the potential link between prenatal nicotine exposure through smoking and ADHD in offspring. However, a <a href="https://onlinelibrary.wiley.com/doi/10.1111/add.15858" target="_blank" rel="noreferrer noopener">recent review</a> suggests that although smoking during pregnancy is associated with ADHD offspring, it’s unlikely to be the cause of it. It has been unclear whether smoking directly causes ADHD or if this association is due to other confounding factors such as socioeconomic position, education, income, and maternal age. The systematic review and meta-analysis looked at 46 studies that assessed the association between maternal prenatal smoking and offspring diagnosis with the disorder, and found no clear evidence to support a causal relationship. Instead, shared genetics plays a substantial role in the association. Image credits: Getty Images  <img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=187494&title=Caffeine+could+be+used+to+treat+ADHD" width="1" height="1" data-spai-target="src" data-spai-orig="" data-spai-exclude="nocdn" /> </div> <div id="contributors"> This article was originally published on <a href="https://cosmosmagazine.com/health/body-and-mind/caffeine-to-treat-adhd/" target="_blank" rel="noopener">cosmosmagazine.com</a> and was written by Imma Perfetto. </div> </div>

Mind

Which is better: Coffee or a nap?

Your head hurts Drink Coffee Caffeine improves the absorption of pain relievers, so pair an espresso with an analgesic like aspirin to treat a headache. You want to run faster Drink Coffee Caffeine boosts endurance and speed; estimates put performance gains at 1-3%. A 77kg man will need about a cup and a half of coffee one hour before a race. You must do well in a test Take a nap An hour-long nap “can be as good as a whole night of sleep in terms of storing information,” says William Fishbein, a psychologist and neuroscientist at the City University of New York. You’re grumpy and sleep-deprived Drink coffee and take a nap Both cof fee and naps can improve mood individually; combined, they ’re magical. Swill cof fee before a 30-minute nap, and wake up happy. You require creative insight Take a nap Tales of discoveries made in dreams – or in flashes upon waking – are common, maybe because REM sleep is thought to facilitate connections between ideas. Written by Vanessa Gregory. This article first appeared in <a href="http://www.readersdigest.com.au/healthsmart/tips/11-Things-to-Never-Say-to-Someone-With-Chronic-Pain">Reader’s Digest.</a> For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.com.au/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRA87V">here’s our best subscription offer.</a> <img style="width: 100px !important; height: 100px !important;" src="https://oversixtydev.blob.core.windows.net/media/7820640/1.png" alt="" data-udi="umb://media/f30947086c8e47b89cb076eb5bb9b3e2" />

Caring

Health check: Can caffeine improve your exercise performance?

Coffee is one of the most popular drinks in the world. Nearly half the adult population <a href="http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4364.0.55.007~2011-12~Main%20Features~Non-alcoholic%20beverages~701">in Australia</a> drink it. Aside from enjoying the taste, the main reason we drink coffee is to get caffeine into our bloodstream. <a href="https://www.ncbi.nlm.nih.gov/pubmed/20888549">Caffeine can</a> help keep you awake, increase alertness, improve your concentration, enhance cognitive performance, and sharpen short-term memory and problem-solving skills. It can also enhance physical performance. We’ve reviewed the evidence In a recent <a href="https://bjsm.bmj.com/content/early/2019/03/29/bjsports-2018-100278">umbrella review</a>, we summarised the findings from all meta-analyses that explored the effects of caffeine on exercise performance. A meta-analysis is a method that allows us to combine results from multiple studies to estimate the true effect. Our review included more than 300 primary studies with more than 4,800 participants. We found improvements in sports performance following caffeine intake that range from <a href="https://bjsm.bmj.com/content/early/2019/03/29/bjsports-2018-100278">2% to 16%</a>. Those who respond most strongly to caffeine might see improvements of around 16%, but this is unusual. For the average person, improvements will likely be between about 2% and 6%. This may not seem like much in the context of everyday life. But particularly in competitive sports, relatively small improvements in performance can make a big difference. We found caffeine can enhance our <a href="https://www.ncbi.nlm.nih.gov/pubmed/7775331">ability to run</a> and cycle for longer periods, or to complete a <a href="https://www.ncbi.nlm.nih.gov/pubmed/29876876">given distance</a> in a shorter time frame. It could also allow us to perform <a href="https://www.sciencedirect.com/science/article/abs/pii/S0765159716000563">more repetitions</a> with a given weight in the gym, or to increase the <a href="https://www.tandfonline.com/doi/abs/10.1080/17461391.2017.1330362?journalCode=tejs20">total weight</a> lifted. How does caffeine have these effects? When we get tired, a chemical called adenosine binds to its receptors in the brain. The chemical structure of caffeine is <a href="https://www.ncbi.nlm.nih.gov/pubmed/27612937">similar to that of adenosine</a>, and when ingested, it competes with adenosine for these receptors – which tell our brains how fatigued we are. During waking hours, adenosine slows down brain activity and results in feelings of fatigue. When we have caffeine, the caffeine binds to the adenosine receptors and has the opposite effect of adenosine. It reduces fatigue and <a href="https://www.ncbi.nlm.nih.gov/pubmed/15773860">our perception of effort</a> (for example, how hard it feels to perform an exercise). Researchers once thought the effects of caffeine would be reduced in people who regularly drink a lot of coffee, but studies have shown that caffeine has performance-enhancing effects <a href="https://www.ncbi.nlm.nih.gov/pubmed/28495846">regardless of habits</a>. Does coffee = caffeine? In <a href="https://www.ncbi.nlm.nih.gov/pubmed/23573201">one study</a>, drinking coffee or taking caffeine in a capsule resulted in similar improvements in cycling performance. When the caffeine dose is matched, caffeine and coffee seem to be equally beneficial for improving performance. But the dose of caffeine in a coffee may vary based on the type of coffee bean, preparation method, and size of the cup. It may also vary between <a href="https://www.sciencedirect.com/science/article/pii/S0889157512001548">different coffee brands</a>, and even within the <a href="https://www.ncbi.nlm.nih.gov/pubmed/30392444">same brand</a> at different times. On average though, one cup of brewed coffee usually contains <a href="http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372">between 95 and 165mg</a> of caffeine. Experts believe caffeine doses <a href="https://jissn.biomedcentral.com/articles/10.1186/1550-2783-7-5">between 3 and 6 mg/kg</a> are needed to improve performance. That’s 210 to 420mg for a 70kg person, or about two cups of coffee. For safety reasons, those who don’t normally drink coffee should begin with a lower dose. The optimal dose, of course, <a href="https://www.ncbi.nlm.nih.gov/pubmed/28853006">varies between individuals</a>, so there’s room to experiment a little. Aside from caffeine capsules or coffee, researchers are exploring <a href="https://link.springer.com/article/10.1007/s40279-017-0848-2">other sources</a> of caffeine for their effects on exercise performance. These include chewing gums, bars, mouth rinses, and energy drinks. But this area of research is relatively new and needs further investigation. How long before my workout should I drink coffee? Experts recommend ingesting caffeine roughly 45-90 minutes before exercising. Some forms of caffeine such as <a href="https://www.ncbi.nlm.nih.gov/pubmed/29368182">caffeine gum</a> are absorbed faster and can elicit a performance-enhancing effect even when consumed ten minutes before exercise. Does this mean we should all start loading up on caffeine? Well, perhaps not just yet. Although people who ingest caffeine usually improve their performance, for some, the effects may be negligible. And overdosing on caffeine can have some really unpleasant <a href="http://www.webmd.com/vitamins-supplements/ingredientmono-979-caffeine.aspx?activeingredientid=979">side effects</a>, including insomnia, nervousness, restlessness, stomach irritation, nausea, vomiting, and headaches. A certain amount of individual experimentation is needed to find out if caffeine will improve your exercise performance, or just give you a headache. But for those looking for simple ways to gain a slight performance edge, getting more caffeine into your bloodstream might just be the ticket. Written by Jozo Grgic, Brad Schoenfeld, Craig Pickering, David Bishop, Pavle Mikulic and Zeljko Pedisic. Republished with permission of <a href="https://theconversation.com/health-check-can-caffeine-improve-your-exercise-performance-114087">The Conversation</a>.

Body

The science behind caffeine withdrawals

Caffeine is our favourite drug. But if we miss out on our fix, it can be a real headache, in more ways than one. Caffeine is a stimulant. It quickly enters our brain and blocks the (adenosine) receptors that are responsible for dulling brain activity. By blocking the dulling of our brain, we feel a sense of invigoration, focus and subtle euphoria. These feelings can also enhance our performance of certain focused tasks, like driving or staying awake through the whole lecture. This is the upside of caffeine. The downside is how we feel when we are not getting our usual dose. Because of the anticipated highs of brain activity after our cup, the lows without it seem longer and deeper. The other problem is that caffeine is addictive. When we aren’t getting what we’re used to, we can feel tired, inattentive, irritable and moody. This is known as <a href="https://www.ncbi.nlm.nih.gov/pubmed/18625110">withdrawal</a>. Many people regularly drink caffeinated beverages just to avoid feeling this way. By far the most common symptom of caffeine withdrawal is headaches. These are typically mild and short-lived, usually only lasting for a day or two, although they can sometimes last for up to week. They usually feel a bit like a tense band wrapped across your head and are sometimes called <a href="http://headacheaustralia.org.au/headachetypes/tension-type-headache/">tension-type headaches</a> as a result. However, caffeine withdrawal can also trigger a full-on <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4975726/">migraine</a> in some sufferers. Why we get headaches with withdrawal (as well as many other causes) is mostly because our face and head is the most active as well as the most sensitive part of our body. For our brain to accurately know what’s happening, the signals it receives from the senses have to be spot on. Any distortion of the signal and the message can become lost in translation, or even result in the wrong message being received. One theory for headaches is our fuzzy brain misinterprets some of the innocuous signals it gets from our head, and calls them a headache. Some level of caffeine withdrawal <a href="https://www.ncbi.nlm.nih.gov/pubmed?term=15448977">would be experienced by maybe half</a> of all regular tea or coffee drinkers, if their regular drug supply would be completely cut off. The more we drink and the more regularly we drink caffeine, the more likely we’d experience withdrawal symptoms if we were to go without. However, withdrawal can happen even in people who usually drink just a single cup every day who then forego caffeine. Equally, only <a href="http://jpet.aspetjournals.org/content/289/1/285.long">three days</a> of continuous coffee drinking is enough to make you feel bad when the coffee runs out. Caffeine withdrawal only occurs with abstinence. Small amounts of caffeine (just a quarter of a cup) will keep the headaches at bay. Even if the espresso machine is broken and you have to have a (half-less caffeinated) latte, you won’t go into withdrawal. But if you’re going cold turkey, withdrawal headaches typically peak <a href="http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.395.79&rep=rep1&type=pdf">a day or two</a> after removing all caffeine from the menu. Withdrawal does not happen within a few hours of the last cup, despite the protestation of the habitual coffee drinker. Of course, if withdrawal is really the problem, the remedy is simple. Any headache caused by lack of caffeine is rapidly and often completely <a href="http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.395.79&rep=rep1&type=pdf">relieved</a> within 30 minutes to an hour of drinking a cup of tea or coffee. Some of this is the fix and the anticipation of it. In fact, Australian <a href="https://www.ncbi.nlm.nih.gov/pubmed/26933153">researchers</a> have found giving someone experiencing caffeine withdrawal a de-caf, but telling them it’s caffeinated, is enough to make them feel better. Of course this trick won’t work if you buy the coffee yourself. Surprisingly though, caffeine also has some painkiller properties. Simple pain-killers such as non-steroidal anti-inflammatories, aspirin or paracetamol <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5655397/">can be more effective</a> when formulated with some caffeine (in each dose about two to three times that in a regular cup of coffee). For <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5018099/#A33193R29">hypnic “alarm clock” headaches</a> that wake sufferers at night, hangover-headaches and some migraine-sufferers, a cup of tea or coffee can be an effective pain-killer on its own. This analgesia is not just because we feel less stressed or less distracted by pain after a cup of tea or coffee. It turns out the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5366829">same adenosine receptors</a> blocked by caffeine are also implicated in the origin of headache as well as other kinds of pain. More than 90% of all adults drink coffee or tea, rousing us from our slumber and providing the revitalising energy to do the things that need to be done. It’s not hard to imagine the headaches without it. Written by Merlin Thomas. Republished with permission of <a href="https://theconversation.com/">The Conversation</a>.

Body

Two cups of coffee a day can keep dementia at bay

The debate around whether coffee is harmful or healthy is ongoing, but new research has put the ball back in the healthy court with findings suggesting about two cups a day can reduce the advance of dementia. The study, published in <a href="https://www.geron.org/press-room/press-releases/2016-press-releases/691-for-women-caffeine-could-be-ally-in-warding-off-dementia" target="_blank">The Journals of Gerontology</a>, found women over the age of 65 who had a higher caffeine intake were less likely to develop cognitive impairment. Women who drunk more than 261 mg of caffeine a day, about two cups of coffee, had a 36 per cent reduction in the risk of developing dementia. Data was self-reported by a group 6467 older women. Their intake was estimated from questions about coffee, tea, and soda beverage intake, including frequency and serving size. "The mounting evidence of caffeine consumption as a potentially protective factor against cognitive impairment is exciting," the study's lead author and a professor of psychology at the University of Wisconsin-Milwaukee, Ira Driscoll said. "What is unique about this study is that we had an unprecedented opportunity to examine the relationships between caffeine intake and dementia incidence in a large and well-defined, prospectively-studied cohort of women." In 10 years or less of follow-up with annual assessments of cognitive function, 388 of the women received a diagnosis of probable dementia or some form of cognitive impairment. Those who consumed an above average amount of caffeine for this group were diagnosed at a lower rate than those who fell below the average. Driscoll said while the study doesn't yet prove a direct link between higher caffeine consumption and lower incidence of cognitive impairment and dementia it's a further step in quantifying its relationship with cognitive health outcomes. First appeared on <a href="http://Stuff.co.nz" target="_blank">Stuff.co.nz</a>. Related links: <a href="/news/news/2016/10/top-5-relaxing-activities-according-to-science/">Top 5 relaxing activities, according to science</a> <a href="/news/news/2016/09/5-foods-a-nutritionist-would-never-let-you-eat/">5 foods a nutritionist would never let you eat</a> <a href="/news/news/2016/09/5-foods-a-nutritionist-would-never-let-you-eat/">The reason why women need more sleep than men</a><a href="/news/news/2016/09/why-women-need-more-sleep-than-men/"></a>

News

Is caffeine really that bad for children?

A recent article in <a href="https://www.theguardian.com/lifeandstyle/2016/jun/07/take-it-with-a-pinch-of-salt-the-food-marketing-myths-weve-swallowed-whole" target="_blank">The Guardian</a> said coffee stunting kids' growth is just a myth promoted by 19th-century manufacturers of a coffee substitute. So does this mean the long-thought wisdom that coffee is bad for kids is a lie? Caffeine and diet Kids normally need a lot of extra nutrition during their adolescent growth spurt, and you might expect the appetite-suppressing effect of caffeine to result in poorer dietary intake and reduced growth. However, data from the Penn State Young Women’s Health Study indicated growth in teenage girls did not appear to be affected by their caffeine intake – there was no correlation at all. The girls with the lowest caffeine intakes did have better diets, though, eating less sugar and more fruit and dairy foods. And this may show what the main problem is with kids and caffeine: its association with factors that affect health in other ways. Caffeine and tooth decay American data from nationwide health audits indicate that nearly three-quarters of US children consume caffeine, with the most common source being soft drinks (including energy drinks). Apart from the caffeine content, these sugary drinks – in fact any carbonated drinks – are high in tooth-damaging acid. Compared to adults, kids are more vulnerable to tooth decay as their saliva is less effective at rinsing the teeth and their tooth enamel is softer. Calories Another problem is that caffeine-containing soft drinks, iced tea products and Starbucks-style cream-laden coffee drinks are a concentrated source of extra calories in the diet, and their liquid form means our bodies aren’t good at judging when we have had enough. This makes them a poor choice of drink if there is concern about risk of obesity, and the addictive caffeine in them can make it a harder habit to break. Sleeping patterns But what about a weak milky cup of coffee, tea or cocoa, without sugar? While these don’t pose the same nutritional problems, the caffeine might still have an impact on kids’ health by affecting their sleep patterns. Kids need a lot of sleep. The Australian Sleep Health Foundation recommends up to 11 hours per night for children, or eight to 10 hours for teenagers. It’s hard for teens to get the amount of sleep they need, because they are naturally “night people”. If normal school and work hours require them to be up by seven or eight in the morning it is then important for them to be asleep by 10 – something they will often find difficult. It is even harder if they consume caffeine. Even an early afternoon coffee could have an effect because it can last in the body for up to eight hours, and kids are affected by much smaller caffeine doses because of their smaller body size. And just as for adults, caffeine can cause anxiety, nausea and headache, as well as affecting heart rhythm in susceptible people. In one study in children, even one milligram of caffeine per kilogram of body weight caused significant changes in blood pressure and heart rate, as well as nausea in many of the participants. An average Australian eight-year-old girl weighs about 25 kilograms, and that dose would be equivalent to a cup of tea or five squares of chocolate, or half a weak cappuccino. Small amounts But, as previously pointed out, there are also some well-documented health benefits associated with a low-to-moderate intake of coffee – potentially a reduced risk of dementia, depression, diabetes and cancer. And caffeine-boosted alertness, concentration and mood can be beneficial for children as well as adults, as long as the dose is low enough to avoid unwanted side-effects and addiction. Just note that for kids, that dose is a lot lower than you might have thought. Would you let the little ones in your life drink coffee on your watch? Let us know in the comments below. Written by Suzie Ferrie. First appeared on <a href="https://stuff.co.nz" target="_blank">Stuff.co.nz.</a> Related links: <a href="/health/body/2016/08/myths-of-modern-health/">Debunking 5 myths of modern health</a> <a href="/health/body/2016/08/foods-that-boost-your-body-heat/"> 6 foods that boost your body heat</a> <a href="/health/body/2016/07/expert-tips-to-manage-type-2-diabetes/">Expert tips to manage type 2 diabetes</a>

Body

The best time of the day to drink coffee

Logically, the best time to drink coffee is when it benefits your brain most efficiently – and science has discovered that contrary to popular opinion, this is not first thing in the morning. Our bodies produce a key hormone called cortisol in the morning (at about 8am) to wake up, and less of it at night to help us go to sleep. What most people don’t realise is that caffeine interferes with the body's production of cortisol and causes you to produce less, just when you need it the most. As a result, you're consuming the caffeine when it's least effective on the body. What’s worse is that over time the body comes to rely on the caffeine boost (rather than letting the cortisol do its natural job), which is why people develop a caffeine dependence. In fact, a 2008 study found that people who drunk caffeine in the morning had built of more of a tolerance to it. This is because caffeine has replaced the natural cortisol, and thus has very little effect on a person’s alertness or productivity levels. Cortisol tends to dip in the body between 10am and noon, and between 2pm and 5pm. So, logically speaking, this is the time to drink you cup of coffee. What time do you have your morning coffee? Let us know in the comments below. Related links: <a href="http://www.oversixty.co.nz/health/body/2016/04/yoga-poses-that-treat-and-prevent-diabetes/">5 yoga poses that treat and prevent diabetes</a> <a href="http://www.oversixty.co.nz/health/body/2016/04/yoga-poses-that-treat-and-prevent-diabetes-2/">4 more yoga poses to treat and prevent diabetes</a> <a href="http://www.oversixty.co.nz/health/body/2016/03/silent-symptoms-of-diabetes/">5 silent symptoms of diabetes you could be missing</a>

News

A coffee a day linked to reduced risk of death

Good news for coffee drinkers! A new study suggests your cup-a-day habit might be reaping some health benefits. A study published in the American Heart Association journal Circulation has found that participants with moderate coffee consumption experienced a lower risk of deaths from cardiovascular disease, neurological diseases and Type 2 diabetes. Moderate coffee consumption was classed as less than five cups per day. Researchers said that the benefits applied regardless of whether the hot drink was caffeinated or decaffeinated, suggesting that caffeine isn’t causing the health benefits. While scientists are still not sure what the active ingredient is that reduces the risk of death and disease, they suspect it has something to do with the natural beans. "Bioactive compounds in coffee reduce insulin resistance and systematic inflammation," said Harvard study author Ming Ding. “They might be responsible for the inverse association between coffee and mortality. However, more studies are needed to investigate the biological mechanisms producing these effects." Researchers came to this conclusion thanks to data from three major ongoing health studies. There were over 200,000 participants involved. The verdict: you don’t need to feel so guilty about your cup-a-day habit. "Regular consumption of coffee can be included as part of a healthy, balanced diet," says fellow study author Frank Hu. "However, certain populations such as pregnant women and children should be cautious about high caffeine intake from coffee or other beverages." Related links: <a href="http://www.oversixty.co.nz/health/body/2016/01/cardiologist-tips-for-better-heart-health/">5 tips from a cardiologist for better heart health</a> <a href="http://www.oversixty.co.nz/health/body/2015/11/healthy-foods-that-are-unhealthy/">“Healthy” foods that could be harming your health</a> <a href="http://www.oversixty.co.nz/news/news/2015/10/types-of-milk/">Which is the best milk?</a>

Body

7 tricks to stay energised WITHOUT coffee

There’s no need to rely on coffee to stay energised through the day. Here are seven ways to say alert without reaching for another cup of caffeine. Don’t skip breakfast – If you’re hungry at lunch you’re much more likely to overeat and choose the wrong foods. This means you’re more likely to crash in the afternoon. Drink more water – When you are dehydrated, your kidneys cannot eliminate toxins as effectively, which means your body won’t function at its optimum level. Eat some protein – Lean protein foods help slow digestion and keep you feeling fuller for longer. Supplement your diet – Most people don’t get enough magnesium in their diets. Magnesium supplements can help break down glucose into energy. Exercise even if you’re tired – It’s the last thing you want to do but even just 20 minutes of exercise can boost endorphins which will give you that extra energy. Detox your body – When toxins build up in your body it stops working as efficiently. Give your body a full detox every so often so it can reboot and restart. Only have one coffee – If you HAVE to have a cuppa of coffee, stick to a daily limit of one. More than a cup can dehydrate you and zap energy.

Caring

A cup of coffee is good for stress, depression and memory loss

A team of scientists from Portugal, Brazil and the USA have been studying how caffeine affects the brain, and how it can reduce the impact of stress. Using mice as test subjects, the team found that caffeine had a calming effect on the brain. Some of the mice were given caffeine in their drinking water, while others were not. Both groups were then placed under stress, and it was shown that the animals who had been given caffeine coped with the situation much better. The team found that caffeine blocks a stress-related chemical, and prevented issues associated with stress, such as memory loss. Associate Professor Rodrigo Cunha revealed, “What caffeine is doing is not to make the system work better. What caffeine is doing is avoiding the system going into the wrong way of working. So it’s a prevention of deterioration, rather than an improvement.” Previous studies have shown that caffeine could help reduce depression, but it remained unclear whether this was the result of buying a cup of coffee, or the caffeine itself. These latest results however, indicate that it is the caffeine itself that combats depression. Associate Professor Cunha noted that the human brain was very different to the brain of a mouse, and further investigation was needed, but that the latest study was a step towards better treatments for stress and associated illnesses. Related links: <a href="/news/news/2015/06/device-can-recharge-dead-batteries/">This device can recharge dead batteries</a> <a href="/news/news/2015/06/hailey-ford-homeless-shelters/">Meet the 9-year-old girl building houses for homeless people</a> <a href="/news/news/2015/06/predjama-castle/">This cliffside castle has a history straight out of a fantasy novel</a>

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Should you be worried about the amount of coffee or tea you drink?

How is decaf coffee made? And is it really caffeine-free?

Here’s what would happen to your body if you didn’t have your morning coffee

Mixed messages: Is coffee good or bad for us?