Coffee: Health Benefits & Risks

Coffee Health Benefits

by Cardiovascular SystemDigestive SystemEndocrine SystemImmune SystemInflammationNervous System

Coffee Health Benefits

Coffee has many health benefits, and helps prevent some chronic and neurodegenerative diseases.

Coffee is one of the most popularly consumed beverages in the world and a high proportion of adults drink coffee daily.  It is estimated that around 2.25 billion cups of coffee are drunk worldwide per day.

Coffee Active Compounds

Coffee contains hundreds of bioactive compounds, including caffeine, chlorogenic acid, polyphenols, and small amounts of minerals and vitamins, some of which have positive effects on health. In particular, coffee contains riboflavin (vitamin B-2), niacin (vitamin B-3), magnesium, potassium, and various phenolic compounds, or antioxidants. Antioxidants help reduce free radicals, a type of waste product, produced by the body as a result of certain processes.  Free radicals are toxic and cause inflammation.  Scientists have found links between inflammation and chronic diseases as well as various aspects of metabolic syndrome.

Coffee Health Benefits

Epidemiological studies suggest that coffee has beneficial effects on various medical conditions, including:

  • Parkinson's disease
  • Dementia, including Alzheimer's disease and Lewy body dementia
  • Stroke
  • Heart failure
  • Cancers
  • Diabetes
  • Suicide
  • Liver disease
  • Overall mortality

Coffee Risks

The quality of coffee is very important.  Commercial low grade coffee contains mycotoxins including acrymalide.

Drinking too much coffee can have adverse effects, including:

  • Bone fractures
  • Pregnancy loss
  • Low birth weight
  • Preterm birth
  • Gasteoesophageal reflux disease
  • Anxiety
  • Mental health

How Much Coffee?

A meta-analysis from 2017 concluded that it is generally safe for most people to consume three to four cups of coffee per day, and that doing so may actually reduce the risk of certain health conditions.

As we begin to unravel the polypharmacology of the micronutrients in coffee, it seems likely that it will be possible to optimize their composition to enhance efficacy so as to provide widely available, inexpensive, and effective therapeutics for the prevention and treatment of certain diseases, including neurodegenerative diseases.

Stress and Adaptogens

Stress and Adaptogens

by Cardiovascular SystemDigestive SystemEndocrine SystemImmune SystemNervous System

Stress and Adaptogens

Stress is a natural feeling of not being able to cope with specific demands and events. Stress can be a motivator, and it can even be essential to survival. The body’s fight-or-flight mechanism tells when and how to respond to danger. However, when the body becomes triggered too easily, or there are too many stressors at one time, it  undermines mental and physical health, and becomes harmful.

Adaptogens are a unique group of herbs used to improve the health of the adrenal system which manages the body’s hormonal response to stress.  Adaptogenic substances have been part of ancient herbal practices in Traditional Chinese and Ayurvedic medicine for thousands of years. 

Adaptogens work subtly and normalize body imbalances, simultaneously calming you down and increasing your energy, without over stimulating. They help the body to utilize oxygen more efficiently and help cells eliminate toxic byproducts of the metabolic process.

Top 6 Adaptogens

  • Ashwagandha ... One of the most esteemed herbs in Ayurveda, ashwagandha has been used for over 3000 years to relieve stress, increase energy levels and improve concentration. It’s been shown to help treat diabetes by lowering blood sugar levels, and has also been studied for its ability to boost testosterone and increase libido.
  • Maca ... A very nutritious herb, maca was used traditionally to enhance fertility and sex drive, and to improve energy and stamina. It’s a great source of several vitamins, including vitamin C. In Peru, maca has been used to improve learning & memory in children. Several studies have shown that maca can improve your mental well-being & mood by reducing symptoms of depression and anxiety.
  • Rhodiola ... Rhodiola suppresses cortisol while enhancing stress-resistance. It contains a phytochemical called salisdroside which helps the body regulate cortisol after periods of intense stress. It helps reduce fatigue & exhaustion and promotes longevity. Studies are showing that rhodiola supports cognitive function & is a good nervine tonic.
  • Panax Ginseng ... Studied extensively, panic ginseng appears to be effective for improving mood, immunity, energy levels & brain function. Panax ginseng is also used to regulate blood sugar in diabetes. Some studies have shown that panax ginseng increases the well-being & happiness in people who are sick.
  • Reishi Mushrooms ... Reishi strengthens the immune system and helps build resistance to stress. It is very beneficial in chronic diseases like bronchitis, leaky-gut syndrome, HIV, Epstein-Barr and even cancer. It also has the ability to lower cholesterol & triglycerides in the blood.
  • Astragalus ... A fundamental herb in Traditional Chinese Medicine, astragalus boosts the immune system. It has has been studied for its cardio protective, anti-inflammatory and immune activating effects.
High Blood Pressure: Nutrition, Lifestyle & Supplements

High Blood Pressure

by Cardiovascular System

High Blood Pressure

An estimated 1.13 billion people worldwide have high blood pressure or hyertension, most (two-thirds) live in low- and middle-income countries.

Hypertension, is a serious medical condition that significantly increases the risks of heart, brain, kidney and other diseases, and is a major cause of premature deaths worldwide.

What is High Blood Pressure?

Blood pressure is the force exerted by circulating blood against the walls of the body’s arteries.  It is expressed as two numbers. The first (systolic) number represents the pressure in blood vessels when the heart contracts or beats. The second (diastolic) number represents the pressure in the vessels when the heart rests between beats.

Hypertension is diagnosed if, on two different days, the systolic readings on both days is ≥ 140 mmHg and/or the diastolic readings on both days is ≥ 90 mmHg.

Common Hypertension Symptoms

Most people with hypertension have no symptoms and are unaware of the problem.  When these do occur, they include:

  • Early morning headaches
  • Nosebleeds
  • Irregular heart rhythms
  • Vision changes
  • Buzzing in the ears
  • Fatigue
  • Nausea and vomiting
  • Confusion
  • Anxiety
  • Chest pain
  • Tremors

Nutrition for High Blood Pressure

A 1987 New England of Medicine report stated that nutrition alone can substantially reduce hypertension.

  • Eat a high fibre, unrefined, nutrient dense, organic, whole, unprocessed, mid to low glycemic foods
  • Eat e a lot of fresh garlic, onions, celery, pumpkin seeds, sesame seeds, almonds, milled flax seeds, green leafy vegetables and cruciferous vegetables
  • Eat foods high in arginine
  • Eat foods high in calcium, magnesium and potassium
  • Ensure adequate complete protein, including some from vegetable sources
  • Alkalinize the diet
  • Increase fibre intake
  • Drink lots of pure water
  • Avoid food which you are sensitive to
  • Avoid pro-inflammatory foods
  • Eliminate trans and hydrogenated fats
  • Avoid stimulants and carbonated beverages
  • Avoid sugar, artificial sweeteners and MSG

Supplements & Herbs for Hypertension

A number of nutritional supplements and herbs reduce blood pressure.

Several supplements, including vitamin D, magnesium, omega-3, and anthocyanins, correct nutrient deficiencies that commonly occur with modern lifestyles. Other supplements exert unique blood pressure-reducing effects independent of correcting nutritional deficiencies.

  • Supplements include: vitamin D, coenzyme Q10, french maritime bark extract, anthocyanin, omega 3 fatty acids, resveratrol, acetyl-l-carnitine, melatonin, calcium, magnesium, potassium, zinc, vitamin A, vitamin E, vitamin C with bioflavonoids, probiotics
  • Herbs include: hawthorne, hibiscus, chamomile, valerian, passion flower, linden flowers, ginger root, ginkgo biloba, yarrow, mistletoe
Cholesterol

High Cholesterol

by Cardiovascular System

High Cholesterol

Cholesterol is an essential substance used to make bile, hormones, vitamin D, cell membranes and to support the immune system.

Dietary cholesterol contributes about 20-30% of the total blood levels, the majority is made by the liver. 

There are several types, including: 

  • Total
  • High density lipoprotein or HDL
  • Low density lipoprotein or LDL
  • Triglycerides ... fats carried in the blood resulting from the foods we eat. Triglycerides are stored in fat cells throughout the body.

The medical term for high blood cholesterol is lipid disorder, hyperlipidemia, or hypercholesterolemia. 

Hyperlipidemia means your blood has too many lipids (or fats).

Very low fat diets decrease the absorption of fat soluble vitamins, cause fatigue, depression and aggression, as well as increased endogenous production.

What Causes High Cholesterol?

  • Uncontrolled diabetes
  • Insulin resistance
  • Metabolic syndrome
  • High calorie and high refined sugar intake
  • Stress and release of stress hormones
  • Hypothyroidism
  • Constipation
  • Liver congestion
  • Gallbladder blockages
  • Dysbiosis
  • Menopause
  • Stimulants
  • Lack of exercise

Nutrition for High Cholesterol

  • Increase consumption of fresh garlic, onions, walnuts, almonds, celery
  • Increase fibre
  • Eat an alkalinizing diet
  • Increase dark leafy greens and other chlorophyll rich foods
  • Eat cold water fish
  • Take apple pectin
  • Drink pure filtered water
  • Drink green tea
  • Eat foods containing lipotropin factors (choline, methionine and inositol)
  • Avoid pro-inflammatory foods
  • Avoid foods to which you are sensitive
  • Avoid refined foods and simple carbohydrates
  • Avoid stimulants and carbonated beverages
  • Avoid sugar and artificial sweeteners
  • Eliminate trans and hydrogenated fats

Lifestyle Factors for High Cholesterol

  • Maintain consistent, frequent exercise including meditative forms such as yoga. tai chi or qi gong
  • Maintain a healthy weight
  • Reduce stress and practice stress management techniques
  • Practice deep breathing exercises
  • Get ample, regular, good quality sleep
  • Get ample safe exposure to sunlight
  • Avoid exposure to cigarette smoke and other pollutants
  • Laugh