Is Drinking Too Much Tea and Coffee Bad for You?
It is widely accepted that consuming regular and moderate amounts of tea and coffee is safe. Both drinks have been associated with numerous health benefits, including enhanced mental alertness, lower risks of developing cardiovascular diseases, and improved metabolic health. But can too much tea and coffee be bad for one’s health? We looked into the research to understand some of the potential risks associated with over consumption of these common beverages.
A 2017 study carried out at the University of São Paulo in Brazil examined the drinking habits of over 8,000 adults aged 18 and over, surveying participants regarding the amount of caffeine they consumed over the past 7 days. It found that those that drank 4 or more cups of coffee per day experienced side effects including insomnia, headaches and general irritability. Additionally, people consuming large amounts of tea and coffee were more likely to report referred pain in the back and necks.
The 2017 study did not conclusively prove that caffeine triggers these issues; limited animal studies suggest that it may be another component, or a combination of components within these drinks such as other substances, including tannins and theobromine, which would contribute to the observed health issues. But even if caffeine was the culprit, these effects can be easily reversed with a few days of dietary moderation.
A 2018 study, conducted in Italy showed that drinking more than 4 cups of coffee in a day resulted in an increase of LDL cholesterol, thereby increasing the risk of heart disease and stroke. The researchers concluded, however, that consuming coffee occasionally and in moderate amounts actually had the reverse effect on cholesterol.
Some other risks associated with over-consuming tea and coffee include Vitamin B deficiencies which can lead to fatigue and depression. High amounts of caffeine may also increase the risk of miscarriage and low birth weight in a developing fetus. Furthermore, short-term side effects of high caffeinated drinks include irritability, restlessness and difficulty concentrating.
Given this evidence, it appears that while moderate amounts of these drinks can on occasion be beneficial, overconsumption of tea and coffee can be detrimental to one’s health. It is, therefore, recommended that only moderate amounts are consumed and even then, these drinks should be avoided by pregnant women and those with pre-existing medical conditions.
The Effect of Caffeine On Sleep
It has been established that caffeine can have damaging effects on sleep, with numerous research studies indicating that increased intake of caffeine can lead to a shorter duration of sleep and a decrease in the quality of sleep. This is due to the stimulative effects of caffeine which can make it academically for the body to remain in a relaxed and sedated state. Furthermore, the stimulative effects of caffeine can persist for several hours after consumption and can leave an individual feeling restless and unfocused.
According to a 2017 study published in Biology Psychiatry, long-term consumption of caffeine is associated with an increase in the number of disrupted sleep patterns as well as an increase in nighttime awakenings. The authors also suggested that large amounts of caffeine intake lead to a downward spiral of sleep disturbance and that avoiding caffeine intake prior to going to bed is thus important to maintain healthy sleep patterns.
In order to maintain healthy sleeping habits, it is important to minimize the consumption of caffeine since even small amounts can have negative effects on sleep. For instance, the US National Sleep Foundation officially recommends that caffeinated beverages are avoided in the four to six hours before bed time, with coffee being best consumed in the morning and early afternoon.
Caffeine’s Effects on Dieting
The stimulative effects of caffeine may help to alertness and concentration and enhance physical performance. According to one survey, an estimated 80% of people in the United States consume some kind of caffeinated beverage every day.
In addition to the energizing effects of caffeine, the beverage has also been linked to aiding dieting. Caffeine has been associated with increased metabolic rates which, in theory, should lead to increased weight loss. Studies have also indicated that caffeine can enhance physical performance, allowing individuals to exercise for longer, leading to higher caloric expenditure.
Despite these potential health benefits, it is important to remember that there is no one-size-fits-all when it comes to dieting and that individual preferences should always be taken into consideration. Furthermore, just as with other food and beverage products, moderation is important and large amounts of caffeine should be avoided as it may lead to other health complications, such as decreased sleep quality, increased irritability and increased heart rate.
Coffee’s Effect on Protein Levels
Recent research has suggested that caffeine consumption can affect the levels of certain proteins in the body. Studies have shown that some proteins involved in the modulation of blood sugar and cholesterol can be impacted by caffeine consumption. A study carried out on overweight adults found that consuming caffeine leads to an increase in insulin sensitivity, with the researchers concluding that caffeine consumption enhances the protein expression of Glucose Transporter 4 (GLUT4), an important protein in the body’s sugar metabolism.
Moreover, caffeine consumption has been found to have an effect on other proteins associated with cholesterol metabolism and inflammation. A 2016 study conducted on an elderly population with high total cholesterol revealed that caffeine consumption led to a decrease in the expression of certain proteins involved in cholesterol synthesis. Furthermore, the same study found that caffeine intake leads to a decrease in the expression of certain pro-inflammatory proteins, thus suggesting that caffeine may have a positive effect on inflammatory processes within the body.
These findings suggest that regular caffeine consumption is potentially beneficial for weight management, cholesterol levels, and inflammation. However, it is important to note that the effects of caffeine on protein levels vary greatly from individual to individual and that additional research is needed to better understand how caffeine affects different populations.
Potential Benefits of Green Tea
Green tea is one of the most commonly consumed beverages in the world. While it contains caffeine, green tea contains a significantly lower amount than other caffeinated beverages such as coffee and energy drinks. There have been various studies that suggest that green tea may have a plethora of beneficial health effects, including decreasing the risk of developing type 2 diabetes and some types of cancer.
In addition, green tea has been associated with improved brain and cognitive functions, better cardiovascular health, and enhanced energy metabolism. While the exact mechanism by which green tea exerts these effects remains unknown, some believe that these benefits may be linked to certain beneficial compounds, called catechins, which are found in green tea.
While the exact benefits of green tea remain unknown, the current body of research is promising and indicates that regular consumption of green tea may lead to a plethora of health and cognitive benefits. However, it is important to note that drinking too much can lead to potential side effects, such as anxiety and heart palpitations, and thus moderation is key.
The Impact of Tea and Coffee on Aesthetics
The two widely accepted beverages have been linked to several aesthetic benefits as well, such as weight control, increased energy and healthier looking skin. Studies have indicated that regular and moderate consumption of both tea and coffee may help to maintain a healthy body weight. Additionally, caffeine in moderate amounts can both increase alertness, concentration and physical performance, as well as have a positive effect on mood.
Tea and coffee have also been associated with healthier looking skin. Regular consumption of green tea is associated with an improvement in several skin conditions, including acne, eczema, and psoriasis. These benefits are reportedly due to the antioxidant and anti-inflammatory properties of green tea components. Additionally, coffee has been associated with higher levels of collagen production, which may help to make skin look more youthful.
While these drinks may certainly have certain aesthetic benefits, it is important to note that any potential effects may not be immediate and may require consumption over a period of time.
Are There Any Downsides To Tea and Coffee Consumption?
While both tea and coffee are widely celebrated drinks and associated with numerous potential health benefits, potential risks should not be overlooked. As mentioned prior, both drinks contain caffeine which can lead to disturbing adverse effects when consumed in large quantities.
In addition, these drinks contain tannins and theobromine, two stimulants which have been associated with increased feelings of restlessness and difficulty concentrating. Furthermore, it is also important to note that both tea and coffee may cause dehydration and thus should not be consumed in excess.
It is also important to remember that both tea and coffee consumption may interact with medication and can thus be harmful for those who take certain types of medication. Therefore, it is always recommended to consult with a physician prior to increasing the consumption of these drinks.
