Coffee, friend or foe?

Coffee, friend or foe?

by | Apr 16, 2018 | NUTRITION, WELLBEING

Coffee: Is It Good for You or Not?

The world is powered by coffee. Around two billion cups of the caffeinated beverage are consumed every day, all over the world. Whether it’s part of your morning routine, you need it for a pick-me-up, or you just love the taste, there’s no denying that we’re hooked. Despite the planet’s addiction, coffee is often described as a ‘bad food’ – anyone on a clean eating diet ditches it completely, and people are always trying to restrict themselves from reaching for another cup. In the midst of so many anti-coffee campaigns, other people boast of its many benefits. But is coffee actually good for you? What about the potential health risks? Let’s explore.

The Pros and Cons

Answering “Is coffee good for you?” isn’t as easy as just saying yes or no. As a drink, it does have some health benefits. Coffee is known for keeping you alert – we all know how a flat white can perk us up after a late night – and this energy is good for brain function. A recent study has shown that drinking three cups has been linked to clearing out your arteries, which is good news. Also, one small cup contains around 387mg of antioxidants, which is more than in green tea or in red wine. But just like red wine, while there are confirmed health benefits, over-consumption can lead to some severe health problems. A small glass of Merlot with dinner can be hugely beneficial – but if you’re drinking the whole bottle, not so much. The same principle applies to coffee.

Coffee is dehydrating, which we all know is bad news. Hydration means clearer skin, faster metabolism and ditching that sluggish feeling, so anything that counteracts that is far from ideal. Likewise, coffee can make your adrenal glands work extra hard. Studies have also shown that the negative side effects of coffee can depend on your genes. Caffeine works by metabolising an enzyme in your liver that’s encoded by the CYP1A2 gene. However, half the population have an SNP (each SNP represents a difference in a single DNA building block) in this gene, which leads to the slow processing of caffeine. This can lead to a higher risk of heart disease, hypertension and impaired fasting glucose, contradicting the earlier good news about arteries. With that in mind, coffee has been proven to reduce the risk of diseases like Parkinson’s – it’s so tricky to know where to stand.

Latte, Americano, Frappuccino: How to Drink It

Ideally, every cup of coffee would be drunk at sunrise on the balcony of a beautiful villa in Southern France – but that’s not always realistic. The most important part of how to drink your coffee comes from what you put in it. It can be tempting to grab a sugary, chocolate-covered mocha on your commute to work, but that’s where you run into dangerous territory. Not only is having too much sugar linked to obesity and heart problems, but you can also get a sugar crash as well as a caffeine crash – the last thing you want when you go into your third meeting of the morning. Black coffee is the best option, but if you aren’t so keen on the bitterness, add a splash of nut, oat, or organic cow’s milk.

Drinking coffee with a meal is advised, as on an empty stomach, it can be acidifying. Sipping your first cup of the day alongside a healthy breakfast is a great idea, and having some food to absorb it also stops caffeine crashes. If you’re fasting and don’t eat breakfast, add some healthy fat – we’re talking ghee, coconut oil, or full-fat cream – to help digestion. To offset the dehydration, have a glass of water after finishing your coffee.

Early Morning or Mid-Afternoon: When to Drink It

What time do you usually reach for your first cup of coffee? Many people claim that they can’t wake up properly without a cup of joe, so if you’ve integrated it into your morning ritual, you aren’t alone. However, I suggest waiting 2 hours after first waking up before you consume your first coffee to give your hormones a chance to start moving. It’s also a good idea not to drink coffee in the evening, as it can keep you awake. Given that the half-life of caffeine is between 5-6 hours, it can take up to 12 hours to be completely out of your body. So, if you’re very sensitive to caffeine or have difficulty sleeping, this should also rule out mid-afternoon consumption. Anything that disrupts you from your beauty sleep is never a good idea!

To Sum It Up in a Cup

Deciding whether coffee is good or not depends on so many different factors, from diet and weight to age and lifestyle and, of course, your genes. Its advantages, such as antioxidants and increased alertness, can be overshadowed by dehydration and potential adrenal damage. The important thing to remember is that moderation is key. One mug of black coffee can be hugely beneficial but drinking them all day, every day, can increase the risk of negative aspects. If your coffee consumption is excessive, cutting down slowly and switching to lower caffeine options, like green tea, is the best route to go – and there are some gorgeous decaffeinated coffees available if you’re hooked on the taste. In our Western culture, which is obsessed with regimented dietary rules, it’s crucial to remember to listen to your body and do what feels right.

If you’re struggling to cut down on caffeine, need some tips, or are looking to re-think your entire diet, contact me here for friendly, bespoke help that works with your body’s needs.

10 Foods to Boost Your Brainpower

10 Foods to Boost Your Brainpower

by | Apr 9, 2018 | NUTRITION, WELLBEING

What do you do to improve your brainpower? Many of us try mental exercises, getting lots of sleep, and working out… but did you know you can boost your brainpower with the types of food you eat? Giving your brain a boost is something everyone can do with. Who doesn’t want more energy, better concentration, and reduced stress? Sign us up! Eating these 10 healthy foods can give you a massive surge in brainpower. So whether you’re feeling sluggish and want to get energised, or feeling worried and want to alleviate some tension, such healthy food could change your life!

Blueberries

There’s a reason that blueberries appear in so many of your favourite smoothie recipes. These little berries are packed full of antioxidants – called anthocyanidins – making them the ‘go-to’ for anyone looking to get clearer skin. As well as a better complexion, anthocyanidins are great for improving or delaying short-term memory loss, helping you to have a better memory.

Nuts

Have you ever heard that certain healthy food is shaped like the body parts they’re good for? Celery is good for the bones, tomatoes are good for the heart… and walnuts are good for the brain! It’s not just walnuts that can help your mind work better – almonds, cashews, pecans, and even peanuts all contain lots of vitamin E, which is key for preventing cognitive decline. Just steer clear of those peanuts that are covered in salt…

Wholegrains

Wholegrains are a fantastic source of glucose, which provides energy for the brain. By opting for low GI wholegrains (think brown rice, buckwheat, barley, whole oats, and quinoa) you will get slow-release energy, keeping you mentally alert throughout the day.

Oily Fish

We’re always hearing that oily fish can be hugely beneficial for our health – but why? Oily fish is a great source of omega-3, and it comes in the form of EPA and DHA. When it comes to our healthy food choices, this means that our bodies can use it easily, and it helps us with healthy brain function, as well as our hearts, joints, and general wellbeing. The best sources of oily fish are trout, mackerel, salmon, herring, sardines, kippers, and anchovies.

Pumpkin Seeds

We’re often told nuts and seeds are good for us, but how often do we really include them in our meals? Pumpkin seeds are crammed full of zinc, which is vital for improving memory and thinking skills. They also contain magnesium – which relieves stress – B-vitamins, and interestingly tryptophan, which helps build serotonin, our feel-good hormone, also utilised in memory and learning. Sprinkle some pumpkin seed goodness over your porridge or salad and feel the benefits.

Tomatoes

As well as being delicious and a great healthy food for the heart, tomatoes work wonders for the brain. Tomatoes are packed full of lycopene, which is thought to protect against free radical damage to cells, which occurs when someone suffers from dementia. It’s not just raw tomatoes that you can benefit from –cooking them with a little olive oil increases the lycopene content even more. Something to think about when you make your next batch of roasted Mediterranean vegetables!

Blackcurrants

A great source of Vitamin C, blackcurrants are not only tasty, but they can also improve mental well-being. Vitamin C is associated with mental agility, and studies have shown that a reduction of vitamin C has been linked to age-related brain deterioration. Vitamin C has also been thought to play a crucial role in managing stress and anxiety and it gets depleted from our adrenals when we are stressed. So, what are you waiting for? Get snacking on blackcurrants now!

Sage

Many people associate sage with something you burn to ward off bad spirits – any horror film will tell you that. As well as this, sage can improve memory and concentration. Sage is often used in cooking and can add a flavourful twist to your favourite dishes, including soup, risotto, and roasted vegetables.

Eggs

No cooked breakfast is complete without eggs. Boiled, poached, scrambled… eggs are incredibly versatile. As a source of certain B vitamins – B6, B12, and folic acid – eggs reduce levels of a compound called homocysteine, found in blood. High levels of homocysteine have been associated with cognitive impairments, Alzheimer’s disease, and increased risk of Stroke. So, reducing homocysteine in our body can only be a good thing! Other B-rich foods include fish, chicken, and leafy greens.

Broccoli

Your mother didn’t tell you to eat your greens for nothing! Broccoli contains vitamin K, which enhances cognitive function and improves overall brainpower. Researchers also believe it can slow down the breakdown of acetylcholine, a neurotransmitter we need for the central nervous system. So, if you’ve got a big meeting coming up, make sure you pack your dinner full of broccoli the night before.

Including these foods in your everyday diet can really help boost your brainpower – something we all want and need. If you have any concerns about your diet and lifestyle don’t hesitate to get in touch with us here.