It was once used by ascetics of Sufism as a tool of concentration in their mystical rituals. Today, the planet consumes about 2 billion cups of coffee a day.

Some drink it out of habit, others are addicted to its psychoactive properties, for most it is a pleasure that they do not exclude from their daily lives.

However, there are quite a few people who have a vague general idea about the effect of a drink that, by all accounts, wakes us up, activates us, perhaps keeps us awake if drunk in excess or late. However, few people know that, for example, americano contains more than 100 biologically active components in addition to caffeine. So: how exactly does coffee work in the human body? What happens to the body after morning espresso? And how much can we safely drink?

How fast does it work?

According to experts, the effect of coffee on the human body can begin even before the first sip. According to a 2019 study of 80 people aged 18 to 22, the smell of the mixture alone can improve memory and stimulate alertness.

A 2008 study showed that the effect of a cup of coffee can appear as early as 10 minutes after drinking, although the maximum concentration of caffeine in the blood is reached after 45 minutes.

Another 2018 study found that participants performed better on analytical thinking tests after a good sip of coffee. However, as the researchers found in this particular study, the effect could have something like a “placebo effect,” an element of self-report.

However, even in the case of a placebo, the researchers admit that they are detecting a performance-enhancing effect of caffeine.

How does coffee wake us up?

Caffeine acts as a central nervous system stimulant, increasing alertness and concentration—and possibly nervousness.

This is due to the body’s adenosine receptors, which help regulate heart rate, blood flow, and the sleep-wake cycle. When adenosine, an organic compound naturally released in the body, binds to these receptors, it triggers physiological responses that result in decreased cellular activity, often causing drowsiness and drowsiness.

Caffeine can trick nerve cells into preventing adenosine from producing its own effects. Thus, it induces arousal and alertness while allowing the brain’s excitatory neurotransmitters (such as dopamine) to rise. It proves to be a mood enhancer for many people, although it can lead to nervousness and anxiety with higher doses of caffeine.

Yes, science says. A 2020 study of cyclists found that coffee increased performance by 1.7% per day. This may not seem like a big percentage, but even for moderately competitive athletes, this is a big deal.

This is an area of ​​contention among coffee drinkers. The half-life of caffeine is about six hours, which means that if you drink your last espresso at 4:00 pm, half of the caffeine will be left in your system by 10:00 pm.

“It has to be a good, balanced thing. I see a lot of people who drink three cups of coffee almost in a row in the morning. That is, they consumed 1000-1500 mg before meals and before stopping coffee during the day. It’s not wise though. It’s good that there are no big ups and downs. Watch when you’re low on energy and use caffeine strategically to help you at key moments,” says Nick Littlehells, a sleep coach who has worked with several football teams.

In the end, is it beneficial?

This is where the other biologically active ingredients in a cup of coffee mentioned earlier come into play, since science does not have a definitive answer to this question. There are some studies that claim that excessive consumption may be associated with an increased risk of cancer or heart problems, while other studies show that several cups a day are beneficial.

A 2017 large-scale overall review of over 200 meta-analyses noted: “Coffee consumption appears to be generally safe at normal intake levels and is more likely to benefit rather than harm health.”

However, another study from the same year found that coffee was associated with a possible small risk of various cancers, cardiovascular disease, Parkinson’s disease, and type 2 diabetes.

In terms of the long-term benefits of caffeine, there is evidence that over time, its effects on psychology can be beneficial. A 2016 meta-analysis found that caffeine consumption reduced the risk of depression, while a Finnish study showed something similar with coffee.

Coffee also helps burn fat, but is most effective when combined with exercise. “To get rid of fat, you have to rip it out of the cell and then burn it. “Caffeine has been shown to increase the breakdown of lipolysis,” Nelson notes.

Source: Guardian