How coffee and caffeine really affect inflammation

Caffeine is a natural stimulant found in the coffee, gasled sodas, tea and energy drinks. Coffee – The most common source of caffeine – can have anti -inflammatory effects. However, caffeine alone does not seem to have the same effect against inflammation.

Research is mixed On how caffeine affects inflammation. Inflammation occurs when your immune system releases chemicals to combat harmful substances. Chronic inflammation (long -term) can lead to asthma, heart disease and certain cancers.

People often receive coffee caffeine, which is generally considered to be anti-inflammatory effects. A study revealed that consumption of more coffee was associated with lower inflammatory markers (blood tests that detect inflammation).

Another study revealed that, compared to non-coffee drinkers, those who drank at least 4 cups of coffee per day had reduced inflammatory markers, including C-reactive proteins (CRP). These results were consistent with people drinking caffeine and non -caffeinated coffee.

However, some studies have found coffee and caffeine to increase inflammation, depending on the person. Caffeine alone, not necessarily in the form of coffee, can contribute to a certain inflammation.

Although caffeine alone can increase or decrease inflammation, other factors can influence its role in inflammation, in particular:

• The quantity of antioxidants in a drink: Antioxidant compounds in caffeinated teas can vary considerably depending on the type of tea and its production. For example, studies show that green tea is more anti-inflammatory than black tea.
• The type of coffee: The anti-inflammatory effects of coffee can vary depending on the type of coffee and how the grains are transformed or roasted. Green coffee (made from non-roasted grains) contains more chlorogenic acid, an anti-inflammatory compound than roasted black coffee.
• The ingredients added: Cream, sugar or milk are often added to coffee and tea, which can contribute to inflammation.

In addition to its potential to decrease or increase inflammation, caffeine can have these other effects on your health:

• Increased alert: It is the most common effect of caffeine. Caffeine stimulates the central nervous system, making you feel more awake. However, consuming too much caffeine can lead to agitation, excitement, tremor and insomnia (sleep problem).
• Improved exercise: There is evidence that caffeine can improve muscle endurance, movement speed, muscle strength and other actions specific to sport. Caffeine can also be beneficial for aerobic endurance.
• Best digestion: Caffeine increases the movement of food through the digestive tract, which can support regular stools and help prevent constipation.
• Damage protection: Caffeine has antioxidant properties, which means that it helps to counter the harmful effects of compounds called free radicals to protect cells from oxidative stress and damage. It can also reduce skin damage by ultraviolet (UV) radiation.
• Health health changes: A review of studies revealed that higher coffee consumption has caused a lower risk of heart failure. However, research has also shown that caffeine consumption can increase your blood pressure and increase your risk of irregular heart rate.

There is also evidence that caffeine can decrease the risk of depression, increase pain threshold and stimulate immune and respiratory health.

Consumption more than the recommended quantity of caffeine can cause a wide range of symptoms. These include:

• Increase in heart rate
• High blood pressure
• Insomnia
• Anxiety
• Scrub
• Stomach
• Headache
• Nausea
• Heart palpitations

Keep in mind that the effects of caffeine vary depending on the person, and you might be more likely to feel side effects if you are sensitive to caffeine.

The Food and Drug Administration of the United States (FDA) considers 400 milligrams of caffeine (approximately two or three cups of 12 ounces) in safety daily. This amount is generally not associated with negative effects. There are several ways to ensure that your caffeine consumption remains in the recommended beach:

• Read product labels: Caffeine can be in products that you do not expect, such as protein bars, chews from gum and certain over -the -counter medications. If caffeine is added as an autonomous ingredient, it will appear on the list of ingredients.
• Drinking energy drinks with caution: The amount of caffeine in energy drinks varies considerably. Drinks may contain 54 to 328 milligrams of caffeine per 16 ounces. In some cases, you can almost reach the maximum daily quantity of caffeine after a drink.
• Go to decaffeinated drinks: Cafés and decadeed teas have less caffeine than their regular counterparts, so if you try to reduce your caffeine intake, this can be a good option. Decade coffee and teas always contain caffeine, and the quantity varies depending on the drink.

Various environmental factors are involved in inflammation. The diet and the following lifestyle changes can help prevent or manage the symptoms related to inflammation:

• Reduce the consumption of processed or packaged foods.
• Increase the supply of anti-inflammatory foods, such as blueberries, apples and broccoli.
• Avoid or stop smoking.
• Avoid alcohol.
• Limit constraint.
• Reduce exposure to toxic chemicals.
• Sleep enough.
• Engage in regular exercise.