The Perks and Pitfalls of Coffee: An Australian Perspective – By Dr Harold Gunatillake

Understanding the Benefits and Drawbacks of Your Daily Brew

Coffee is an integral aspect of daily routines for many Australians, whether it is a flat white from a local café or a double-shot espresso to begin the day. A cup of coffee has become synonymous with improved alertness after inadequate sleep, increased productivity during work hours, and enhanced physical performance, often serving as a focal point in social interactions. The beverage’s distinctive flavour and appealing aroma have contributed to its esteemed position within Australian culture.

The Rise of Coffee Culture

Australia’s affection for coffee is profound, rivalling even Britain’s historic dedication to tea. In recent years, coffee consumption has increased significantly, with Australians frequenting trendy cafes and refining their home-brewing skills. The flat white, an Australian innovation, has emerged as an emblem of the nation’s distinctive coffee culture – smooth, creamy, and uniquely local.

The Health Benefits: More Than Just a Pick-Me-Up

Coffee isn’t just a delicious way to kick off your afternoon; it’s also filled with antioxidants that give your body some extra protection. These wonderful compounds help protect our cells from damage and have been linked to a lower risk of heart disease and certain types of cancer. Research suggests that enjoying coffee in moderation may reduce the risk of developing type 2 diabetes, enhance cognitive function, and even help prevent neurodegenerative diseases.

Coffee protects your liver.

Yes, coffee is beneficial for liver health and is correlated with a reduced risk of chronic liver disease, liver cancer, and fatty liver disease. Additionally, it may slow the progression of existing hepatic conditions. Research indicates advantages for all types of coffee, including decaffeinated variants, particularly for individuals consuming two or more cups daily. These benefits are evident through lower liver enzyme levels, reduced liver stiffness, and a decrease in mortality rates associated with liver-related conditions.

Coffee benefits your kidneys.

Indeed, evidence suggests that moderate consumption of black coffee may confer benefits to renal health by reducing the risk of chronic kidney disease (CKD), kidney stones, and acute kidney injury (AKI). These prospective advantages are attributed to the antioxidant and anti-inflammatory properties inherent in coffee compounds, which may enhance renal blood flow and mitigate oxidative stress within the kidneys. Nevertheless, these effects are subject to variability based on individual factors such as genetics, and the inclusion of sugar or milk might modify these outcomes.

Coffee benefits your brain.

Indeed, coffee is generally beneficial for brain health, owing to the neuroprotective properties of caffeine and antioxidants, which can enhance attention, memory, and mood, while potentially diminishing the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s. Nonetheless, these benefits are contingent upon moderate consumption (approximately one to two cups), as excessive intake has been associated with heightened health risks, and individual biological factors may influence the subjective effects of coffee.

Coffee affects your blood pressure.

Coffee has been observed to have beneficial effects for individuals with low blood pressure, as evidenced by studies indicating lower blood pressure readings among regular consumers. Although caffeine can induce a transient elevation in blood pressure, other constituents in coffee, such as antioxidants, may mitigate this effect, resulting in a neutral or potentially advantageous long-term influence on blood pressure for most individuals. Nonetheless, individuals with markedly high or uncontrolled blood pressure are advised to seek medical consultation, as their physiological response to coffee may vary, and the temporary increase in blood pressure could pose health risks.

Tea or coffee

There is no conclusive evidence to indicate that coffee consumers are inherently healthier than tea consumers in Sri Lanka. Both beverages can provide health benefits, yet the impact on health largely depends on their preparation and consumption methods, with the addition of sugar in either beverage being detrimental.

Although research indicates that moderate coffee intake may reduce the risk of heart attack, stroke, and cardiovascular disease, as well as decrease the likelihood of diabetes, tea is also associated with health benefits, such as a lower risk of diabetes and potential protection against certain cancers due to its antioxidant content. Ultimately, the overall health outcomes for beverage consumers are influenced by factors such as the presence of added sugar, excessive caffeine consumption, and underlying health conditions.

The Downsides: When One Cup Becomes Too Many

But before you reach for another refill at the servo, it’s worth taking a moment to think about the downsides of coffee. The most well- known is caffeine, which, when taken in large amounts, can cause jitters, a faster heartbeat, and restless nights of sleep. For some people, even just one cup late in the day can interfere with sleep and make them feel tired the next morning.

Caffeine isn’t the only compound in coffee that can impact well- being. Other plant chemicals found in coffee beans can affect digestion, sometimes causing an upset stomach or increased bowel movements. Additionally, coffee may interfere with the absorption of specific vitamins and minerals, including calcium and iron, which can potentially contribute to deficiencies if consumed excessively.

More Than Just a Mood Booster

Many of us enjoy starting our day with a cup of coffee to help lift our spirits and boost our focus. It’s terrific how caffeine can energise us, but it’s also good to remember that it can affect our mood and stress levels. When enjoyed in moderation, it can enhance alertness and concentration. However, drinking too much might sometimes make us feel more anxious or irritable. If you often feel stressed or anxious, reducing your intake might help you feel calmer and balanced.

The Cholesterol Connection

Interestingly, unfiltered coffee options, such as French press or Turkish coffee, contain naturally occurring compounds called cafestol and kahweol, which can raise cholesterol levels. On the other hand, filtered coffees such as drip or pour-over help remove most of these substances, making them a gentler choice for those mindful of their heart health.

Finding Your Balance

Ultimately, enjoying coffee is about finding the right balance for you. For most healthy adults, up to 400mg of caffeine per day – which is roughly equivalent to three to four standard cups – is considered safe. Pay attention to how your body responds, notice how coffee influences your sleep and mood, and be sure to savour the lovely ritual of your morning brew. After all, coffee isn’t just about caffeine- it’s also about connection, comfort, and taking a moment for yourself.

Next time you’re at the local café or enjoying a cosy cup at home, take a moment to savour each sip truly. Just keep in mind that, like many good things in life, moderation helps us savour the experience even more.

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