12 Advantages of Caffeine Intake Every Day

Advantages of Caffeine Intake Every Day

This article is about the advantages of caffeine intake every day. Stay with us.

Few things get us out of bed like a strong cup of espresso. But what is your daily espresso doing for your body and mind? Turns out there are loads of health benefits, and, yes, a few not-so-desirable potential consequences, too. Here's what you need to know. If you are one of those, "don't even talk to me before my first sip" kind of people, we can relate. A morning dose of caffeine via an espresso shot, drip cup, or java drink of choice can help us feel more, well, human.

What caffeine does

This is because caffeine quickly finds its way to the brain receptors and immediately gets to work, giving neurons an alertness-bumping boost. This is the first of the advantages of caffeine intake. A moderate amount of caffeine is considered approximately 300 milligrams or the equivalent of 4.5 ounces of espresso.

Here are two more of our list of the advantages of caffeine intake. That much espresso can indeed:

• Increase one's capacity for concentration.
• Improve mental sharpness.
• but there's a catch: drinking too much could result in a less acute response.

Attenuation is when your body becomes desensitized to a stimulus and basically, it means that drinking espresso in excess can dull the intended effect. So stick to that morning espresso (or two), and avoid consuming too much. If you are like most espresso lovers, you probably crave a fix at all hours of the day.

But if you drink espresso and other caffeinated drinks throughout the day, this could be keeping you up at night.

Dr. David C. Broder, the medical director for Florida's Center for Sleep, Allergy, and Sinus Wellness, confirmed to Everyday Health that,

"...caffeine is a stimulant and therefore impedes your regular sleep."

So, when should you cut off the caffeine? Consider this: It can take approximately six hours for half of the caffeine you consumed to leave your system.

So, if you decide to indulge in a late afternoon shot of espresso or an evening cup of joe, you might suffer the consequences of restlessness and insomnia. Want to live on the wild side and order a late-night coffee drink? It should be noted that the USDA has stated:

Still, here's what Illy's master barista Giorgio Milos had to say about strength:

"Even though espresso carries less caffeine than filter or other coffee methods, the concentration is much higher, so your body absorbs less caffeine but in a much shorter time...Therefore, espresso's effect is stronger to our senses."

A Harvard University study

A Harvard University study published in 2014 observed:

• men and women over four years and found that those who gradually increased their intake of coffee reduced their risk of getting type 2 diabetes by 11 percent.
• Conversely, those who decreased their intake saw their risk increase by 17 percent.

These are the fourth of our list of advantages of caffeine intake. Not a bad reason to keep reaching for that daily espresso, right? While one might assume it's the caffeine that's at work, this has yet to be proven.

Healthline cited a study that notes:

"...drinking caffeinated coffee over a long period may also change its effect on glucose and insulin sensitivity."

In other words, being a regular coffee drinker over an extended period, quote, "may be what causes the protective effect." This is the fifth of our list of advantages of caffeine intake. Still, this does not mean that a diabetic can and should freely chug their favorite coffee drinks.

A 2008 study by the American Diabetes Association found that regular coffee drinkers with type 2 diabetes saw a big spike in blood sugar after drinking coffee.

Yes. Another one of the advantages of caffeine intake.

An observation

Let's address the seventh of our list about the advantages of caffeine intake. Multiple studies have shown a correlation between caffeine intake and memory retention, according to New Scientist. Neuroscientist Michael Yassa conducted a study involving 160 individuals who only consumed small amounts of caffeine. They looked at images and then were given a pill that contained either 200 milligrams of caffeine, about two shots of espresso, or a placebo. New Scientist explained, "Receiving the caffeine after studying the images helped to isolate the effect of caffeine on memory, as you wouldn't expect alertness to matter at this point."

Ultimately, Yassa deduced that caffeine helped to boost long-term memory by helping with memory consolidation, or, "...the process of strengthening memories between acquiring them and retrieving them."

coffee's effect on Parkinson

This is the eighth of our list of advantages of caffeine intake. What's more, a study published in the Journal of Alzheimer's Disease in 2010 found that caffeine seemed to have a "protective effect" regarding the occurrence of Alzheimer's disease and other types of dementia, and research showed a link between caffeine consumption and a decreased rate of Parkinson's disease. And that's potentially life-changing. An espresso a day keeps the cardiologist away? Make that four shots of espresso.

Researchers in Germany found that drinking approximately four espresso servings daily could potentially decrease one's risk of suffering from a heart attack. Of course, this study was performed on lab mice, so, before you order another caffeinated round, take this all with a grain of salt. Even the lead researcher admitted that people metabolize coffee differently.

Coffee's effect on heart health

This is the ninth of our list of advantages of caffeine intake. Despite these rather significant caveats, there is still ample evidence that there is a positive correlation between moderate caffeine intake and one's heart health. A 2011 study published in the journal Stroke suggested that women who did not drink coffee or drank very little had a higher risk of stroke.

A downside

While espresso and coffee are good for heart health when consumed in moderation, there is a flip side. Drinking too much espresso or other caffeinated coffee drinks could spike your blood pressure, as noted by the Mayo Clinic. Many attribute this to the theory that caffeine could, quote, "block a hormone that helps keep your arteries widened."

Still, Australian researchers wanted to find out how much coffee is too much.

According to the article, they determined that "the tipping point" is approximately six cups or 450 milligrams of caffeine. Of course, as previously noted, every person metabolizes the stimulant differently, so this amount could vary slightly. "No! You'll thank me later." You have to give up a lot of things when you are pregnant, and one sacrifice might be your beloved espresso.

Of course, if you can curb your habit and decrease your daily intake, a moderate amount of caffeine is generally considered fine. The American College of Obstetricians and Gynecologists found that drinking no more than 200 milligrams of caffeine in espresso and coffee with a bun in the oven doesn't appear to be, quote, "a major contributing factor in miscarriage or preterm birth."

According to BabyCenter, caffeine does cross the placenta into the amniotic fluid and ultimately, into your baby's bloodstream. As an adult, your body is readily able to process and metabolize caffeine, but a fetus has a harder time doing this, so the stimulant stays in its tiny systems for longer. Also, other studies have found that an excessive intake of caffeine can be linked to babies who are smaller than normal. It's all food for thought.

Here is also a video regarding the advantages of caffeine intake that you can watch:

depression

This is the tenth of our list of advantages of caffeine intake. Want to hear an uplifting fact? Your espresso habit might help to stave off depression. Yes, you look forward to that morning shot and enjoy the subsequent mood boost, but there might be even more to this emotional connection. A 2011 study that observed 50,739 women in the United States over a decade was published in the Archives of Internal Medicine. It found some promising things: specifically, that upping your coffee consumption can correspond to a decreased risk of depression.

While the supporting science is questionable, some researchers have specific theories regarding the cause of this correlation. One theory by researchers in China is that depression is caused by an immune system reaction resulting in brain inflammation. They believe that this inflammation can be reduced by certain antioxidants found in coffee. Other scientists attribute this directly to caffeine, essentially relating it to that feeling of morning motivation but on a greater, more long-term scale. "Well, you know, like I always tell my clients, begin each day as if it were on purpose."

Unfortunately, not everyone can tolerate espresso and coffee drinks. Those with digestive tract l issues may find that the acidity in coffee is just too much to consume without feeling very, very uncomfortable. However, nutritionist Tamar Samuels offers some good news to those avid drinkers who don't want to give up their beloved morning shot: "One study found that espresso, French roast, and other dark-roasted coffees may be less irritating because they contain a compound...that inhibits stomach acid production."

The higher the caffeine content, the more likely you are to experience uncomfortable stomach issues. And here's the good news for espresso lovers: since one 1.5-ounce shot of espresso has less caffeine than a full eight-ounce cup of traditional drip coffee, it could be considered a wiser choice for a morning beverage.

If the taste and subsequent jolt of espresso are not enough of a reason to drink it every day, maybe its disease-fighting qualities will convince you to pick up a cup.

Confirming earlier studies, 2007 research found compelling evidence that drinking coffee regularly may offer protection from liver cancer. What's more, Italian researchers found that men who drank a minimum of three cups of Italian-style coffee daily reduced their risk of getting prostate cancer by 53 percent in comparison to those who drank less or none, as noted by Medical News Today.

Cancer

This is the eleventh of our list of advantages of caffeine intake. The American Cancer Association also touts this as a potential benefit of consuming coffee, citing studies that have shown how it can reduce certain types of cancers, like colorectal, liver, and breast. If you are having trouble reining in your nerves, maybe lay off that third or fourth shot of espresso. As explained by Healthline, caffeine, "...works by blocking the effects of adenosine, a brain chemical that makes you feel tired [and inciting] the release of adrenaline, the 'fight or flight' hormone associated with increased energy."

While this is what helps us get that much-desired energy boost in the morning, when consumed in excess, these otherwise desirable effects can cause anxiety. Those who take in 1,000 milligrams or more of caffeine per day may find themselves experiencing jitters and other symptoms of extreme nervousness.

The Diagnostic and Statistical Manual of Mental Disorders, published by the American Psychiatric Association, lists caffeine-induced anxiety as one of four syndromes caused by caffeine. So next time you are pacing the house, debating if you should pour another shot, take a deep breath, and consider a cup of decaf instead.

Continue to drink your favorite java drink every day, and your waistline may thank you. Sorry to say, though, that drinking espresso alone won't do the trick. You'll still need to hit the gym.

exercise performance

A study published in the Scandinavian Journal of Medicine and Science in Sports in 2005 found that the consumption of coffee improves your exercise performance.

After having caffeine, researchers found that people perceived their regular workout routine to be less strenuous. Another study, published in the International Journal of Sports Nutrition and Exercise Metabolism in 2014, found that caffeine can reduce muscle pain after exercise, enabling people to do more and burn additional calories, which, of course, can help with weight loss. Additionally, research cited by LiveStrong found that consuming espresso can help reduce appetite, resulting in a reduction in calorie intake during the next meal.

Burning calories

This is the twelfth of our list of advantages of caffeine intake. The site also noted that caffeine can incite thermogenesis or the body's production of heat, which could help you burn calories too. Want to improve yourself on a micro-cellular level? Espresso can help with that. All coffee beans boast antioxidants, and these powerful compounds work to combat free radicals in your body, which can reduce illness-causing inflammation. In other words, One Medical says that espresso's antioxidants help to fight off lots of common chronic conditions.

And while lots of teas also boast antioxidant power, coffee is the most effective vehicle on a cellular level. Experts have been able to identify approximately 1,000 antioxidants in unprocessed coffee beans, with many more forming during the bean-roasting process. So, you can feel good knowing you are protecting your body and doing right by your cells.

fatty liver disease

Great news: a review of multiple studies that was published by The BMJ indicated that drinking espresso or caffeinated coffee beverages every day could decrease your risk of getting liver cancer, nonalcoholic fatty liver disease, and cirrhosis.

Additionally, as noted by the health site, coffee-chugging individuals could have a reduced risk of getting gallstone disease.

Those with kidney disease can rest assured they will not have to eliminate espresso from their already limited diets. Research has shown that an increase in caffeine intake in chronic kidney disease patients could potentially lower their chance of premature death. However, the National Kidney Foundation warns people that they should avoid certain additives commonly found in coffee creamers and syrups, such as chemical phosphates. This article was about the 12 advantages of caffeine intake. Even though the advantages of caffeine intake are significant we should keep a balance in using everything. If you have any other ideas about the advantages of caffeine intake, tell us in the comments.

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