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.
Cancer Promoting Foods

Cancer Promoting Foods

by Digestive SystemImmune System

Cancer Promoting Foods

It is important to avoid cancer promoting foods in your home.  Research shows that most cancers can be prevented. Scientists  estimate that 60-70% of cancers are all preventable through changes in diet and lifestyle.

Foods that Promote Cancer

  • BPA Lined Cans ... BPA is found in hard plastics and resins and is used to coat metal cans. BPA can also be found in numerous plastic products and dental composites. Studies link BPA to cancer, infertility, diabetes and obesity.
  • Cured and Smoked Foods ... Nitrates and nitrites act as preservatives to prevent food from spoiling. When cooked, nitrites and nitrates change into nitrosamines and nitrosamides which are associated with an increased risk of cancer.
  • Farmed Fish ... According to Food and Water Watch, farmed fish contain high levels of chemical pollutants including PCB’s, a known carcinogen. Farm fish also have high levels of antibiotics and pesticides.
  • Grilled Meat ... Polycyclic aromatic hydrocarbons, or PAHs, are produced through certain types of combustion, such as the burning of coal or wood. When fat from meat drips onto a fire, PAH clings to the food being cooked increasing cancer risk.
  • Hydrogenated Oils ... Hydrogenated oils or trans fats are man-made substances whose purpose is to increase product shelf life. They are linked to autoimmune diseases, inflammation, heart disease, stroke, diabetes and other chronic diseases.
  • Microwave Popcorn ... Popcorn bags are lined with perfluoroalkyls, perfluorooctanoic acid and perfluorooctane sulfonate to prevent oil from soaking through the packaging. Upon heating, these chemicals leach into the popcorn, contaminating blood and increasing risk of tumors in various organs including liver, pancreas, testicles, prostate and breast.
  • Refined Sugars ... Researchers have found links between sugar and increased risk for heart disease, higher blood triglyceride levels, obesity, immune suppression, arthritis and other diseases. Cancer cells thrive on sugar.
  • Soda/Sports Drinks ... There is no nutritional value in soda or sports drinks. These drinks contain high fructose corn syrup, sugar, dyes, brominated vegetable oil (a flame retardant), as well as aspartame which has been linked to an increased risk of cancer.

Avoiding these cancer promoting foods ensures a healthier you and may help prevent chronic and degenerative diseases.

Weight Loss by Balancing Hormones

Weight Loss

by Digestive System

Weight Loss

The weight loss industry is full of myths, fad diets, supplements and herbs that do not work and may be dangerous. 

The truth is there is no “one size fits all” solution to permanent healthy weight loss. What works for one person may not work for another. Everyone respond differently to different foods, depending on genetics and other health factors. 

There are, however, a few strategies that are very effective at achieving and maintaining an ideal weight.

20 Effective Weight Loss Tips

  • Eat healthy, unprocessed foods. Don't diet
  • Try intermittent fasting
  • Eat more vegetables and fruits
  • Eat more protein, especially plant-based
  • Eat more fibre
  • Chew slowly
  • Avoid refined carbs
  • Avoid sugars and artificial sweeteners
  • Eat spicy foods
  • Control emotional eating
  • Keep healthy snacks around
  • Drink more water, especially before meals
  • Drink black coffee
  • Drink green tea
  • Eliminate soft drinks and fruit juices
  • Take probiotics
  • Take a glucomannan supplement
  • Do aerobic exercise
  • Lift weights
  • Get adequate sleep

Hormones to Monitor in Weight Loss

  • Insulin ... Insulin is not only associated with diabetes. It affects the whole body causing weight gain, lethargy, sleeplessness, irritability, and brain fog.
  • Cortisol ... Cortisol is the fight or flight hormone. It is high in the morning and low in the evenng. Excess cortisol leads to insomnia, anxiety and hunger.
  • Ghrelin ... Ghrelin is the hunger hormone and excess can lead to body fat storage. Lack of sleep increases ghrelin.
  • Leptin ... Leptin is the satiety hormone which regulates appetite and energy. Lack of sleep disrupts leptin production.
  • Adiponectin ... Adiponectin increases the amount of fat you will burn. Magnesium increases adiponectin. Excess body fat decreases adiponectin.
Vagus Nerve and Optimal Health

Vagus Nerve and Optimal Health

by Digestive SystemNervous SystemReproductive System

The Vagus Nerve and Optimal Heath

The vagus nerve is the tenth cranial nerve, and interfaces with the all major body organs, including the brain, gut, heart, liver, pancreas, gallbladder, kidneys, ureter, spleen, lungs, female reproductive organs neck, ears and tongue. It controls all involuntary body processes including heartbeat, breathing, circulation and digestion.

The vagus nerve is critical to optimal heath. Low vagal tone affects energy levels, chronic fatigue, digestive function, IBS, gastroparesis, B12 deficiency, heartburn, anxiety, depression, brain fog, weight gain and chronic inflammation.

Vagus Nerve Functions

  • Stimulates gastric secretions
  • Controls heart rate and blood pressures
  • Helps control blood glucose balance
  • Helps release bile
  • Promotes kidney function
  • Helps urinary retention
  • Reduces inflammation by releasing acetylcholine
  • Helps control fertility and orgasms in women
  • Helps control taste and saliva
  • Helps release tears
  • Influences the release of oxycontin, important in social bonding
  • Influences the release of testosterone

Factors that May Influence Vagus Nerve Function

  • GI distress
  • Hiatal hernia
  • Poor posture
  • Alcohol
  • Spicy foods
  • Stress
  • Fatigue
  • Anxiety

Increasing Vagal Tone May Help Treat the Following Conditions:

  • Anxiety and depression
  • Alzheimers
  • Autism
  • Chronic fatigue
  • Mood disorders
  • Migraines
  • Personality disorders
  • Mental disorders
  • Multiple sclerosis
  • Addictions, including alcohol and heroin
  • Eating disorders such as bulimia and anorexia
  • Concentration issues and poor memory
  • Fibromyalgia
  • Tinnitus

Natural Ways to Improve Vagal Tone

  • Breathing deeply and slowly
  • Breathing practices such as Sudarshan Kriya and Nadi-Shodhan Pranayam (alternate nostril breathing)
  • Yoga and tai chi
  • Chanting or singing
  • Laughter
  • Cold water on face or body
  • Potassium rich foods including nuts, banana, curd, spinach, avocado, coconut water and sweet potato
  • Fibre rich foods
  • Meditation
  • Positive social relationships
  • Supplements such as probiotics, zinc, fish oil, 5-HTP (seratonin)
  • Exercise
  • Massage
  • Fasting including intermittent fasting
  • Sleeping or laying on your right side
  • Acupuncture
  • Tensing stomach muscles
Acid Reflux and Gerd: Causes, Aggravators & Remedies

Acid Reflux/GERD: Causes & Remedies

by Digestive System

Acid Reflux: Causes, Aggravators and Natural Remedies

Acid reflux or gastroesophageal reflux disease, known as GERD, is a condition in which acid from the stomach flows up into the esophagus causing discomfort, and sometimes damage to the esophageal lining.

GERD Causes

  • Hiatal hernia
  • Weakened cardioesophageal sphincter
  • Hypochlorydria or low stomach acid
  • Hyperchlorhydria or excess stomach acid
  • Food sensitivities
  • Gut flora imbalance
  • H pylori
  • Obesity
  • Pregnancy
  • Overeating

Acid Reflux Potential Aggravators

  • Chocolate
  • Alcohol
  • Nicotine
  • Greasy or fatty foods
  • Spicy foods
  • Tomatoes
  • Milk

GERD Nutritional Recommendations

  • Alkalinize the diet
  • Ensure adequate complete protein, including some from vegetable sources
  • Increase fibre intake
  • Drink lots of filtered water
  • Increase dark green leafy vegetables
  • Avoid coffee, tea, caffeine, stimulants and carbonated beverages
  • Avoid sugar, alcohol and artificial sweeteners
  • Avoid common aggravates (listed above) as well as foods to which you are sensitive
  • Avoid peppermint tea
  • Avoid trans and hydrogenated fat
  • Decrease refined and simple carbohydrates

Acid Reflux Supplements

  • Probiotics
  • Digestive enzymes
  • HCl with meals
  • Essential fatty acids
  • Vitamin B5
  • Manganese
  • Choline
  • Lecithin
  • Slippery Elm
  • Marshmallow

Other Suggestions to Relieve Acid Reflux/GERD

  • Warm water and lemon. Drink on an empty stomach 15 to 20 minutes before eating anything else.
  • A tablespoon of baking soda in a half cup water.
  • Apple cider vinegar. Many people believe all acid reflux and indigestion is caused by an overproduction of acid. The latest research shows may be lack acid.
  • Chewing gum. Increases saliva production, which reduces acid levels in the esophagus.
  • Sleep on your left side. Studies show that sleeping on your stomach or your right side causes undue pressure ion your intestines and increases GERD symptoms.
Gut Health & Healthy Microbiome

Gut Health Determines Overall Health

by Digestive System

About 2500 years ago, Greek physician Hippocrates said that all disease begins in the gut.

Recent research shows that gut health dictates overall health, and that an unhealthy gut contributes to a wide range of diseases including diabetes, obesity, autoimmune diseases, autism, depression, anxiety, food allergies, skin problems, ADD, ADHD, poor memory, chronic fatigue syndrome, and more.

Our gut health is determined by our intestinal flora and permeability.