Coffee, like anything else that can be mood altering, has always been a topic of controversy for health enthusiasts and even coffee drinkers themselves. Assorted people would peer quizzically at me as I drank a couple cups of coffee during a hot day and warned, “That’s dehydrating you know, why don’t you have some water instead?” When I was pregnant and my belly was the size of the moon, I remember receiving dirty looks from other patrons at a restaurant when they saw the waitress fill my mug with the ‘regular’ coffee pot, and not the ‘decaf’ one. Ordering a double shot mocha latte at nine o’ clock at night may receive comments, even from people you don’t even know, to the tune of, “Wow, you’ll never get to sleep tonight!” The warning and concern never stops, and one’s coffee habit is always quick to be criticized by others who believe that coffee is as bad for you as cigarette smoking. While coffee is mostly known for it’s negative and supposedly addictive qualities, it has a whole host of health benefits as well, as current and ongoing research is beginning to show.

Throughout the history of coffee production, there have been times where it has been proclaimed a magical cure, and other times “the drink of the devil” much like today’s always shifting viewpoint on it’s health benefits and risks. Whether it was in Mecca, where coffee houses first became popular in the 15th century, or later on as it spread to European countries in the 1600’s, many of the ill attention it received has been because of the popularity of the places where people would meet to imbibe coffee, creating a stir within the political and religious structure at the time. There was always dance and game play and auditory delight, which ruffled the feathers of the rather strict overseers at the time. Regardless of the suppression, coffee quickly production spread throughout the world and became a most prized commodity, 2nd only to the trade of oil. (- Coffee Science Information Centre:)

Through the 20th century, coffee was persecuted not for the environment it’s drinkers created, but the health risks believed to be inherent in it’s consumption. People with disorders of the nervous system, the heart, and osteoporosis can suffer adverse effects from coffee, but other than that, the negative effects are minimal. Yes, it is true that coffee is a mild diuretic, which causes the body to secrete urine more often than normal, possibly causing some dehydration. It is true that coffee is up there on the list of things that can stain your teeth easily, like cigarette smoking and red wine. It is true that slight withdrawal symptoms can be felt if you suddenly stop drinking coffee after a daily regimen of a few cups a day. Some people experience heart burn if they drink too much of it, others get the “jitters”, but these are small trite issues in comparison with the large benefits that can be reaped from drinking coffee. You probably are thinking “in moderation, right?” but in actuality- it is recommended that you drink 3 or 4 cups a day. (Kirchheimer)

The main goodness behind coffee, is the fact that the beans are a major antioxidant, like many berries, which is essential for repairing damaged cells in the body. A 2004 study showed that coffee was the greatest contributor to total antioxidant intake in dietary sources. (- Coffee Science Information Centre:) This could be one of the reasons why coffee can prevent many diseases and illnesses, along with the caffeine, which is high enough in a cup of coffee, as opposed to drinking 4 cans of soda to get the same amount. It is a quick caffeine & antioxidant fix in which you can avoid having to ingest other sugars.

The latest research is beginning to show the possibilities of coffee being responsible for lowering the chance of acquiring type 2 diabetes. Harvard researchers showed that drinking six or more cups a day gives a 54% less risk of acquiring the disease, and 30% less for women. This was based on an 18 year long study with 126,000 people. The rates fall to single digit numbers when one to three cups are enjoyed each day. While these statistics are still not enough to say beyond a reason of a doubt that coffee can really lower the risk of type 2 diabetes, it certainly looks promising, and similar cases were found in Dutch research as well. (Kirchheimer)

Another illness that most likely can be prevented by consuming 5 or more cups daily is Alzheimer’s disease. A researcher at the Byrd Alzheimer’s Institute in Tampa Florida, Gary Arendash, fed lab mice an equivalent of five cups of coffee a day, and it has shown to decrease symptoms of memory loss in aging mice. The caffeine in coffee apparently can reduce the levels of two types of enzymes that cause the illness, and the cost is far less than the medication that is being used nowadays to treat Alzheimer’s. (Prevent Alzheimer’s disease by drinking coffee:) That seems to make sense, as the effects of caffeine cause one to more alert and aware of their surroundings, which Alzheimer’s inhibits incredibly.

Six studies have proved that excessive coffee drinking can lower the risk of Parkinson’s Disease by a whopping 80%. If you like to indulge in a couple of cups a day, your risk for liver cirrhosis also is lowered by 80%, the chance of colon cancer- 25%, and the number is lowered by half in the case of gallstones. (Kirchheimer)

Coffee has been known to drastically to lower the risk of illnesses and diseases that people who smoke and drink excessively are likely to get, like liver damage and heart disease. It also has been effective in helping people withdraw from heavy drug use, and the depression that it can cause. (Kirchheimer) Perhaps the antioxidants and caffeine offsets the toxins and sluggishness that other more harmful drugs can bring.

Boitshepo Giyose
Monday, 14 September 2009

Feeling Out Of Sort - Check Your Brain Nutrition!

Oh dear stress, stress, stress and more stress! Feeling out of balance? Low serotonin levels, depressed? Goodness, this is a state that more people than I care to count find themselves in. Don't despair; help is at hand, nutritionally and psychologically of course!

As I travel and see the world and its beauty and not so beautiful parts I am constantly amazed at how more similar we are as human beings and human 'doings'. We live, we eat, we thrive, yet health and nutrition is the one thing that constantly eludes us - especially brain health!

The brain is arguably the most important organ in our human package. They also say it is biggest and most important sex organ - hey, don't quote me I just live in this world...The brain is the centrepiece of the nervous system that regulates all of the body functions, which we at times take for granted such as breathing, our heart beat or the regulation of our body temperature - something very importance for all of us as the spring temperatures continue to soar and reach the upper 30s. To achieve these seemingly mundane functions however the brain needs food. Without adequate nutrition, our brains do shrivel.

Our brains also allow us to enjoy life - whether it is in sports or in the creation of an artistic masterpiece, reading a book or newspaper, the brain is key.

Therefore, the brain demands the best nutrition for optimum performance. It is not "luck" that some people are more astute, active and always seem happy. Their secret? Good nutrition that nourishes their brain and keeps their mood afloat.

All nutrients are important for the brain but scientists agree that the most crucial include vitamins A, D, E, B1, B2, B3, niacin, folate, vitamin B12, iron, calcium, and the long chain fatty acids found in olive oil, fish, and nuts.

If daily requirements of these nutrients cannot be met through the regular diet, it is advisable and safe to take a quality supplement to safeguard against nutritional deficiencies especially for a pregnant woman.

Remember that brain development begins in the womb. For small babies and children, breast milk is an excellent source, otherwise a fortified food is recommended.

These nutrients are responsible for the synthesis of neurotransmitters. Neurotransmitters are the chemicals that send messages to and across the nerve endings of the brain and the rest of our body.

So the equation is fairly simple and logical; no nutrition, no neurotransmitter and therefore NO brain function.

Is it any wonder that when you are hungry or under a lot of stress and cannot eat probably, your brain shuts down and you experience that ever irritating mental block? Next time this happens to you just reach for a handful of nuts and a fruit or two. You will be up and running in no time.

A simple guideline for attaining these brain nutrients is to eat a balanced diet with a wide variety of foods. But importantly if you aim for vegetables, fruits, nuts, and dairy products you can be sure that you are covered and your brain will be on target.

Improved nutrition has been shown numerously to enhance mental performance, and learning capacity. Furthermore, inadequate nutrition can adversely affect learning ability and concentration.

The importance of a healthy, nutritious breakfast for brain is also increasingly being recognised. Similarly providing healthy school meals for children is important for their brain and other development for learning. The type of nutrients taken in a single meal can affect mood, behaviour and even symptoms of depression. Compounds such as amino acids are important for the synthesis of neurotransmitters and hormones, which regulate the function of the brain. Mood boosting foods contain lots of vitamins and minerals.

Fats and sugars may momentarily satisfy the taste buds and pacify a dull mood but this is short lived since the calories are empty and thereby do not supply the essential building blocks for the neurotransmitters.

This exacerbates depression and mood swings. Regular exercise, both mental and physical also plays an important role in mood regulation.

In later life, low blood levels of folic acid and vitamin B12 have been associated with depression and poor mood. That is why good nutrition for the elderly is crucial to keep them happy, feeling younger and productive.

Adequate intake of antioxidants may guard against loss of memory and brain function. Furthermore, vitamin E supplementation has been shown to retard the progression of Alzheimer's and Parkinson's disease. Keep your brain well nourished!

Feeling guilty reaching for that fifth cup of coffee today? Well, it's time to rethink our prejudices about coffee, because this is one addiction that might be good for the average Joe or Jane.

To start with, studies seem to show the risk of getting type 2 diabetes is much lower among both caffeinated and decaf coffee drinkers compared to those who don't drink it. Green tea drinkers rejoice - you, too, have lower risk. (Note, however, that if you already have diabetes, researchers warn that caffeine worsens blood glucose control, even counteracting oral diabetes medications.)

And ready for this? Drinking coffee may reduce the risk of developing gallstones, colon cancer, dementia/Alzheimer's and Parkinson's disease, and reduces the risk of liver damage in people at high risk for liver disease. Coffee has also been shown to improve performance in endurance sports.

But the real news is that the more cups of coffee and the stronger the brew, the better. To achieve the risk reduction shown in many studies, people needed to consume between four and six cups per day. There are benefits associated with lower intakes, but the most dramatic reductions in risk required higher intakes of coffee.

Observed health benefits seem to come from coffee's powerful antioxidants and, in some cases, its caffeine. In fact, coffee is the number one source of antioxidants in the American diet. Based on serving size, coffee outranks such popular antioxidant sources as tea, chocolate and cranberries.

Caffeine, a stimulant, is the most widely consumed, and completely unregulated, drug in the world - we can find common ground! An 8-ounce cup of drip-brewed coffee contains 85 milligrams of caffeine on average, depending on the roasting and brewing method.

Used to help keep us awake and alert during monotonous/sedentary activities, caffeine can have negative effects, too. Some people are particularly sensitive to the cardiovascular effects of the drug, which can result in very fast heart rate, high blood pressure and even arrhythmias. There are also potential gastrointestinal contraindications and side effects to consider, including stomach upset and conditions such as acid reflux and heartburn. Pregnant or nursing women are advised to limit intake.

Not all cups of coffee are created equal, of course, and it is easy to turn this health-promoting elixir into a liability. You should not be getting a meal's worth of calories from your coffee. If Starbucks or Dunkin' Donuts are your stomping grounds, and blended coffee drinks like the Frappaccino or Coolatta are your signature drink, be warned that even a "medium" version of such treats contain upward of 500 calories and 15 grams of mostly saturated fat. Ask about "light" blends, or better yet go for an iced coffee using a flavored grind, and keep control over the additives.

Moderation with sugar and fat is the key to keeping coffee a healthy choice. If you normally use cream or half-and-half, consider whole milk instead. Low-fat chocolate milk and low-fat eggnog add a boost of flavor without all of the saturated fat.

The technique and technology of making coffee is a matter of culture and personal choice. There are two basic methods by which coffee is extracted from the roasted beans: decoction and infusion. Decoction, what I always knew as making "cowboy" coffee, involves boiling whole beans until the flavor is released. The more common method, infusion, involves steeping ground beans in hot water and then filtering the grounds. This can be achieved with a variety of different coffee makers, from manual French press to automatic drip machine to $15,000 espresso machine.

The standard infusion is 2 tablespoons of ground coffee per 3/4 cup of water (6 ounces), slightly more with a coarse grind and less with a fine grind. A coarse grind is used in percolators and French presses. A medium grind is best for flat-bottomed filter drip coffee makers. Cone filter drip coffee makers, moka pot (stove top) espresso machines and vacuum coffee pots prefer a fine grind. A fine grind is smooth to the touch, a little finer than granulated sugar or table salt. Also, lighter roasts should generally be more finely ground than dark roasts.

Many argue that great coffee requires grinding the beans immediately before brewing. Ground coffee tends to lose flavor and have a limited shelf life. It is best stored at room temperature and for just a few days. Freezing ground coffee doesn't protect the flavor. Whole beans can be stored for several weeks at room temperature and slightly longer in the freezer, about two months.

When grinding your beans, consider adding spices like cinnamon stick and cloves to put some jive in your java. Dried chilies and whole peppercorns add a distinctive fiery note and special warmth perfect for extra cold winter mornings. And, of course, buy Fair Trade and eco-friendly whenever possible.

So, drink to your health and . for your health.


Lisa Sheldon has a master's degree in clinical nutrition from the University of Massachusetts. She lives with her family in Williamstown.


Homemade Frappaccino

Consider making coffee-ice cubes with leftover coffee to prevent the drink from getting watered-down. You can easily add chocolate or caramel syrup for a flavored drink.

1 cup double-strength coffee, cold

1 cup low-fat milk

3 tablespoons granulated sugar

2 cups ice

Make double-strength coffee by brewing with twice the coffee required by your coffee maker. That should be 2-3 tablespoons of ground coffee per each cup of coffee. Chill before using.

Combine all ingredients in a blender and blend on high speed until ice is crushed and drink is smooth. Makes two large drinks.