Coffee Health Risk: Is Four Cups of Coffee a Day Too Much?

Are you a coffee addict to the point where you can consume up to four cups per day? Are you worried that it may present bad effects on your health and well-being? Well, worry no more! A review of hundreds of studies published between 2001 and 2015 on coffee health risk has found that consuming up to four cups of coffee daily does not contribute to health problems. In fact, it brings good news to moderate drinkers alike.

Some studies even proved that daily consumption of coffee contributed to a decline in possible cardiovascular mortality. Probably you also heard many times from people around you that coffee is good for you, while others may claim it’s not. Well, a lot has been said about the pros and cons of coffee intake on health but let’s tackle the scientific approach here.

What Science Says About Coffee Health Risk

In that scientific study mentioned above, scientists from the International Life Sciences Institute generally looked into the effects of having more or less than 400mg of caffeine daily for adults, or 300mg for pregnant women. This study on coffee health risk found evidence that consumption of up to these amounts of caffeine has no ill-effects on bone health, cardiovascular health, and reproductive health. Health Canada, therefore, recommended a daily coffee intake of up to 400mg for healthy adults and 300mg for those who are pregnant. However, researchers identified associations of coffee consumption to anxiety, high blood pressure, and headaches. 

Noting the various health benefits provided by coffee particularly on the reduction of risks to heart attack and type II diabetes, the 2015 Dietary Guidelines for Americans committee stated that up to five cups of coffee per day (that’s around 400 mg caffeine) can be integrated into our healthy diet. However, it was emphasized that in order to maximize the health benefits of coffee, it should be black coffee with no other additions to it like creamer or artificial flavors. The committee also suggested that you should consider the drinkware in order to remain within the recommended daily amount.

Meanwhile, studies also found no correlation between drinking two cups of coffee or more for pregnant women and the growth and development of their children. The American Congress of Obstetricians and Gynecologists advised that pregnant woman may consume up to two cups (or 200 mg of caffeine) daily in order for them to be safe, as well as their developing infants. However, the 2015 Dietary Guidelines for Americans recommended that more research should be conducted on this topic.

Are There Health Benefits In Drinking Four Cups Of Coffee A Day?

Actual human studies found several coffee health benefits. A recent study showed that consuming four or more cups of coffee daily could make you live longer. It was also proven that coffee can help improve energy levels and make drinkers become smarter due to the stimulating effect of caffeine. A 2013 study conducted by Harvard University’s School of Public Health unveiled that those who consumed two to three cups of coffee daily reduced their suicide risk by 45%.

Looking at various study results would definitely want you to aim for more cups of coffee than usual. In one study, it was concluded that those who consumed three to five cups of coffee a day had a 65% reduced risk for Alzheimer’s disease. Another study also proved that drinking more than four cups of coffee daily resulted in a 20% lower risk of depression and 53% reduced risk for committing suicide. In the “Journal of Neurology, Neurosurgery, and Psychiatry,” a study was published which found a link between the effects of caffeine’s neuroprotective and anti-inflammatory properties, and reduced risk of developing multiple sclerosis.

What Are The Positive Effects Of Drinking Coffee?

You’ve probably been drinking coffee for like half of your life. Why do you need the company of coffee? Is it not to awaken your long been sleeping senses? Is it not because you’re probably bored of what you’re reading but you need to stay up because you have deadlines to meet or you have exams in school? Or you’re just enjoying the taste of it?

Scientific studies revealed several positive effects of drinking coffee. The U.S. National Institutes of Health (NIH) has proven that drinking the significant amount of coffee will enable you to have the lesser chance of developing Parkinson’s disease by four to eight times. In another study conducted by the NIH National Cancer Institute and AARP to 400,000 men and women between 50 to 71 years old, it was found out that regular coffee drinkers had a lower risk of overall death compared to those who don’t drink. The “Journal of the National Cancer Institute” also mentioned that coffee may protect against melanoma with each cup consumed.

Additionally, caffeine has been found to increase adrenaline levels and release fatty acids from fat tissue, leading to substantial improvements in physical performance. A number of studies also supported the fact that those who regularly drink coffee have a significantly reduced risk of getting type II diabetes. Several studies also showed that coffee can aid in burning fat by as much as 10% in obese individuals and almost 30% in lean ones. Considering these tremendous positive effects of coffee on health and well-being, would you not give it a chance to be part of your daily routine?

Why Coffee Is Good For Us

Coffee tastes great. But does it bring goodness to people? There are countless reasons why coffee is good for our health. A review of several studies made by the University of California on the correlation between coffee consumption and cancer showed that drinking coffee provides protection against several cancer types including endometrial cancer, colon cancer, and liver cancer. Also, results of a 2009 study of older American women indicated that those who drank more than one cup of caffeinated coffee a day have a lesser risk of stroke by 20 to 25%. The nutrients found in coffee, which include riboflavin, pantothenic acid, and potassium, are also deemed beneficial for the human body.

More studies have revealed that drinking two to four cups of coffee could lessen post-workout muscle pain by a whopping 48%. An excerpt from the “Journal of Agricultural and Food Chemistry” stated that a cup of brewed coffee contributes to up to 1.8 grams of fiber out of the recommended consumption of 20-38 grams. Another research published in the “European Journal of Nutrition” reported that coffee drinkers have stronger DNA compared to those who are not. A Cornell University study proved that coffee may help prevent retinal damage resulting from oxidative stress. Brazilian researchers also found that strong black coffee kills bacteria present on teeth which could cause tooth decay, but only when milk and sugar are not added to it.

On a different note, antioxidants in coffee are said to have contributed to health promotion. It is believed that the usual coffee serving has more antioxidants compared to typical servings of fruit juices like blueberries, raspberries, grapes, and oranges. These antioxidants are said to prevent inflammation and reduce the risk of disorders associated with it. However, it is reiterated that coffee should be taken without having additives like creamer and flavorings to it.

The Basic Results of Drinking Four Cups of Coffee Daily

Researchers were able to determine that consumption of up to four cups of coffee has no effect on fertility, nor is it linked to increased risk of miscarriage, stillbirth, and birth defects. Further, daily intake of caffeine was found to have no influence on anger, anxiety or depression. Results of the study conducted by Italian researchers suggested that drinking three cups of coffee a day reduced the risk of developing cancer by more than 50%. In a different study by researchers at Beth Israel Deaconess Medical Center and Harvard Schoo of Public Health, they concluded that people who consumed four European cups a day had a lower risk of heart failure by 11% compared to those who did not. More and more studies could really prove that coffee consumption significantly reduced many diseases, with the biggest effects observed at around four to five cups daily.

Despite all these facts and study results concerning the relationship between coffee drinking and health, it has not been established really what causes these health benefits. Some researchers believed it could be the thought that coffee drinkers are more socially active compared to those who are not. Others guessed that it could be the bioactive compounds found in coffee that boost human health. Some others believed that coffee health risk is aggravated if your black coffee is mixed with calorie-filled creams, sugars, and artificial flavors. How it’s brewed also has health effects, according to some experts in the aspect of coffee drinking. Whether you love coffee or not, you can never deny the truth that coffee has the great impact on drinkers. Coffee can have a significant impact on your diet, so enjoy every cup of it.

Current Diet Trend of Cutting Dairy Can Be Hazardous

People nowadays have fallen prey to the misconception that a no-dairy diet could result in weight loss, healthier skin and disease prevention. These are just a few reasons why the current diet trend shows people are already giving up on dairy products in their daily food consumption. However, are they not considering what they actually gain or lose when they do away with dairy foods? A long-term study of male farmers and non-farmers in Sweden actually found that a high dairy fat intake resulted to less central obesity. 

Dairy is a known source for keeping our bones healthy because it contains protein, phosphorus, and calcium, which are important for bone health. Removing dairy from your diet may prevent you from getting certain health benefits you acquire from probiotics, which are common in yogurt and cheese, without you knowing it. Nutritionists also found that people who get rid of dairy in their diet tend to substitute it with soy-based products, which are difficult to digest and could leave you feeling bloated.

Is It Healthy To Cut Dairy Foods in the Current Diet Trend?

The current diet trend towards being dairy-free has brought so many arguments among nutrition experts and consumers alike. Some people avoid dairy products in their diet as part of their so-called “clean eating” habits. Some nutritionists would recommend daily milk intake as part of the diet for people who are not lactose intolerant or allergic to protein. Others would suggest substitute products like soybeans make up for calcium and protein sources. Whether it is healthy or not to reduce dairy foods in your diet, statistics would always prove that daily intake of dairy products could result in a reduction in bone health problems like osteoporosis and fractures. 

Can the New Diet Trend Cause Osteoporosis?

According to various nutrition studies, the new diet trend towards “clean eating” could cause osteoporosis. UK’s National Health Service reported that three million people in the country are currently affected by osteoporosis. If this diet trend continues, the agency predicts that there will be more young people who will probably have it. A report from the British Food Standards Agency, however, showed that nearly half of people in between 16 to 24 years old had the negative reaction to milk or dairy products, which could be the reason why they are trying to resort to other sources of calcium and protein.

The Aftermath of Cutting Dairy in the Latest Diet Trend

When you were young, you were being told to consume dairy foods so that you can have strong bones and teeth. You can see advertisements of milk, cheese and yogurt promoting these products as nutritious because they contain calcium, vitamin A, and protein. However, with the latest diet trend focusing on the negative effects of dairy products as a whole, many people tend to shy away from eating these foods without realizing the ill-effects. Studies have proven that people nowadays have experienced having a broken bone caused by osteoporosis. Others were even hospitalized for fractures, particularly, hip fracture, that oftentimes is fatal. 

Though in the latest diet trend more people are getting rid of dairy products to come up with healthier options, you should not forget that you are the owner of your body and so is your health. As you try to consider what type of food to eat and what not, always remember that one size does not fit all. Some of us may be allergic to dairy products; others may not be able to get clear skin without it. So, if you think that you need to cut or avoid dairy products in your diet, feel free to do what you think is appropriate. In the end, what matters is that we are healthy.

Fitness Training Program: Which Should Go First, Cardio Or Strength Exercise?

Do you have a fitness goal? If you do, what fitness training programs do you consider working on? If you haven’t figured out what fitness training methods to include in your program yet, then maybe this piece can help you. What you will read below will surely convince you to consider some forms of physical activities that will make you feel and look great.

There’s a lot of physical training and exercises that you can actually choose from to suit your fitness objectives. Whether your goal is plain to be in for the summer craze, or to be healthy, or to have strong muscles, you have a variety of programs to pick. In here, you will also get to read some intriguing, yet commonly applied fitness training routines that can help you achieve what you want for your health and well-being.

Does It Matter Which Fitness Training Programs You Do?

The answer is yes. It is because different fitness training programs yield different results. If your goal is to become fit through sports activities, then the appropriate exercises for you might include swimming, triathlon training, and indoor cross training. If you want to do physical exercise in order to look good and in shape, then probably you must engage in a program with a combination of cardio, strength training, and core exercise. Your training program must be geared towards what you want to achieve in your health or body. 

What Is In The Cardio Fitness Training Routines?

Your cardio fitness training routines must include some of the most heart-pumping exercises you probably knew already. These could be composed of such activities as planking, butt kick, jumping jack, vertical jump, and the classic burpee. For beginners, the following techniques are recommended: inchworm, power skip, and the mountain climber twist. For intermediate clients, their routine may include long jump with jog back, truck jump and the diver’s push up. And for those who are already considered advanced, their training routine could be composed of a squat jump, plyometric push-up, and donkey kick.

The Strength Fitness Training Methods

Strength training is something that is always associated with power, endurance and size of skeletal muscles. It has become increasingly parts of known sports like bodybuilding, power lifting, and javelin throw. When executed properly, this can bring huge benefits to the overall health of a person (i.e. increased metabolism, improved cardiac function, and increased bone density).

If you want to increase your muscle strength, then you might need to consider these strength fitness training methods to achieve your goal. These may include weight training, circuit training, and gymnastics. 

A lot has probably been written about physical fitness and training programs. Whatever it is that your fitness training programs are composed of, what truly matters is that you have the heart, the will and the determination to execute your plans so you can achieve whatever it is that you’ve been dreaming of. As what former U.S. President John F. Kennedy said, “Physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual activity.”