Focus on Healthy China, Healthy Diet (First Health Report, Beijing, Author: Wu Ruixin, Dong Changsheng)
"Migrant workers can live without water, but they can't do without coffee." To tell the truth, many doctors themselves are also coffee control, every day outpatient clinics, ward rounds, consultations, meetings, etc. are so busy that they fly, and they don't even have time to take a nap at noon, and every two or three o'clock in the afternoon, their eyes are fighting.
According to the statistics in the top medical journal "Science", the world consumes an average of 2.25 billion cups of coffee every day, which can circle the earth 7.5 times in a row. In the last decade, coffee consumption on the mainland has also grown at an annual rate of around 15%. It can be seen that coffee is loved by more and more people around the world. So, can you drink coffee? How to drink to really "continue life"? Let's talk about it today.
First, the applicable population of coffee
Let's start with who can drink coffee. The following five groups of people are not suitable for:
1. People whose sleep is easily affected
Caffeine allows us to "stay alive" because it stimulates the central nervous system. Some people can still sleep soundly by drinking coffee at night, while some people drink at noon and sleep at night. If you find yourself particularly sensitive to caffeine, be careful not to let it affect your good dreams.
2. People with arrhythmias
Caffeine may make the heart beat too fast or irregularly. If you have heart arrhythmias, you should quit coffee.
3. Patients with iron deficiency anemia
The polyphenols and phytic acid in coffee will affect the absorption of iron, and for patients with iron deficiency anemia, it is recommended to quit coffee first and consider drinking it after the anemia improves.
4. Children and adolescents
Children and adolescents should not drink coffee, because the effect of caffeine is unknown due to the stage of development, and medical evidence is still lacking. For safety reasons, it is advisable to take shelter for the time being. For adolescents over 12 years of age, there are no direct contraindications, but intake should be controlled. The American Academy of Pediatrics and the Food and Drug Administration recommend that adolescents aged 12-18 should not exceed 100mg of caffeine per day, about a cup of coffee.
5. Pregnancy and lactation
Although current evidence suggests that moderate caffeine intake (no more than 200 mg per day) may have no significant effect on the health of some pregnant women and infants, the intake or choice of decaf alternative beverages is not recommended given the potential risks.
2. The benefits of drinking coffee
If you don't belong to the above groups, drinking coffee still has certain benefits.
1. Reduce the risk of chronic diseases
Several studies have shown that certain antioxidants and bioactive components of coffee species, such as chlorogenic acid, caffeine, caffeic acid, etc., are associated with a reduced risk of type 2 diabetes, Parkinson's disease, liver disease (including cirrhosis and hepatocellular carcinoma), certain types of cancer, and cardiovascular disease.
2. Reduce the risk of chronic liver disease
Coffee may reduce the risk of hepatocellular carcinoma and cirrhosis by reducing fat accumulation, collagen deposition, and promoting antioxidant capacity.
3. Improves cognitive function
Caffeine and its metabolites help maintain proper cognitive function, which may explain why coffee consumers feel more awake and focused when working or studying for long periods of time.
3. The best intake dose of coffee
According to the recommendations of the US and European Food Safety Authorities, adults should consume the equivalent of 4-6 cups of caffeine per day, and the safe dose is no more than 400 mg. Pregnant and breastfeeding women should limit their daily dose to less than 200 mg (about 2 cups).
The following are the caffeine content of various beverages for your reference.
4. The best time and frequency to drink coffee
When it comes to drinking coffee, it's also particular. If you want to refresh yourself, it is recommended to drink coffee half an hour in advance due to the peak concentration in the blood, as coffee is fine for 30 minutes to 2 hours after drinking. Caffeine is metabolically decayed in the blood for about 3-6 hours, so it still has a long-lasting refreshing effect. But if you're sensitive to coffee, don't drink it 3-6 hours before bedtime.
As for the frequency of coffee drinking, there is a pattern. For example, if you're used to having 2 cups a day, try to set the time and total intake as much as possible.
5. The understanding of coffee in traditional Chinese medicine
Based on the traditional Chinese medicine theory and practical experience, coffee beans are fire-based, warm, pungent, sweet, bitter and astringent, which can be classified into the heart, liver, and large intestine meridians. Generally speaking, caffeine has a strong stimulant effect, for people with qi deficiency or yang deficiency constitution, it has the effect of raising yang qi and invigorating the spirit, for people with phlegm dampness or damp heat, caffeine's damp and laxative effect may help to regulate, but care should be taken not to overdo it, so as not to cause other discomfort.
Modern scientific research has been struggling to find the active ingredients or effective substances of traditional Chinese medicine, which is the "taste" of traditional Chinese medicine; In fact, the role of traditional Chinese medicine is not only based on these, but also related to qi, and many aromatic traditional Chinese medicines, including flowers, leaves, stems, fruits, seeds, and so on. Coffee is roasted, similar to the process of traditional Chinese medicine, and has an aromatic aroma that can make people feel happy. In addition to coffee, galangal and Xinyi have many flower herbs such as rose, yueji, osmanthus and jasmine, all of which have this special effect.
5. Coffee and cancer risk
There are several studies that suggest that drinking coffee may be associated with a reduced risk of certain types of cancer. For example, one study found that coffee consumption was associated with a reduced risk of colorectal cancer. Another study also supports this finding, stating that coffee consumption may reduce the risk of colorectal cancer in a dose-response manner. In addition, there is evidence that coffee consumption is associated with a reduced risk of liver cancer, ovarian cancer, thyroid cancer, and melanoma. These findings suggest that coffee may have a protective effect against certain types of cancer through its antioxidant, anti-inflammatory, and other potential chemopreventive mechanisms.
Notably, some studies have pointed out that the relationship between coffee consumption and cancer risk can be influenced by a variety of factors, including smoking habits, bioactive compounds in coffee, and individual differences.
Bioactive compounds in coffee that have a positive effect on cancer prevention and treatment include:
Chlorogenic acids (CGAs): Chlorogenic acids are the most abundant polyphenolic compounds in coffee, with anti-inflammatory, anti-cancer and neurodegenerative protective effects. Studies have shown that chloroic acids can attenuate radiation-induced apoptosis and DNA damage through the Nrf2 antioxidant system, thereby exerting a potential tumor protective effect in hepatocellular carcinoma.
Caffeic Acid (CA): Caffeic acid is also an important bioactive component in coffee and, together with chloroic acid, has shown growth inhibition of colorectal cancer cells in vitro and animal models.
Caffeine: While caffeine may have a lesser direct therapeutic effect on cancer, it may have some cumulative effect on cancer.
Other components in coffee extract, such as ferulic acid and kahweol, are also thought to have anti-cancer potential.
However, there are also studies that show no significant association between coffee consumption and cancer risk, and there is no clear evidence that coffee consumption promotes cancer. Therefore, more high-quality studies are needed to further elucidate the relationship between coffee and cancer prevention. At the same time, considering that coffee consumption can be affected by a variety of factors, individuals should consider their lifestyle and health status when considering coffee consumption as a cancer prevention strategy.
You may be wondering: since coffee has so many benefits, should I try it too, even if I haven't drunk coffee before?
The answer is, not necessarily. Many of the benefits of caffeine are largely due to the fast-paced and stressful nature of modern life, which makes our energy like a battery that is constantly being consumed. And caffeine, like a temporary charger, gives us a short-term energy boost. If you don't drink coffee in the first place, but if you find that you can be refreshed even if you don't drink coffee, or a simple cup of tea can make you feel refreshed, then congratulations, your body energy reserves are quite good! There's really no need to try coffee, after all, it's all about finding the lifestyle that suits you best.
About the Author:
Wu Ruixin, Attending Physician, Department of Preventive Treatment, Shanghai Hospital of Traditional Chinese Medicine, Doctor of Medicine
Academic position: Deputy Secretary-General of the Preventive Disease Treatment Branch of the National Health Industry Enterprise Management Association; Executive Director of the Sub-Health Professional Committee of the World Federation of Chinese Medicine Societies; Executive Director of the Young Physician Branch of the China Society of Traditional Chinese Medicine Information; Member of the Standing Committee of the Chinese Medicine Education Promotion Committee of the China Medical Education Association; Youth member of the Infertility Professional Committee of Shanghai Association of Integrative Medicine
Dong Changsheng, Department of Oncology, Longhua Hospital, Shanghai University of Traditional Chinese Medicine, Associate Researcher, Graduate Supervisor
Academic appointments: Secretary-General of the Incurable Disease Branch of the China Association for the Promotion of Traditional Chinese Medicine Research; Deputy Secretary-General of the Chinese Medicine Education Promotion Committee of the China Medical Education Association; Vice Chairman of the Youth Vice Chairman of the Chinese Medicine Education Promotion Committee of the China Medical Education Association; Executive Director of the Sub-Health Professional Committee of the World Federation of Chinese Medicine Societies; Youth member of the Oncology Branch of the Chinese Association of Chinese Medicine/Famous Doctor Inheritance Branch; Executive Director of the Young Physician Branch of the China Association of Traditional Chinese Medicine Information
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Workers rely on coffee to "continue their lives"? Traditional Chinese medicine has something to say_China.com
(Editor in charge: Mint)