4 Common Mistakes in Coffee Consumption That Negatively Affect the Brain in Egypt

Coffee is one of the most popular beverages in the world. For this reason, scientists have conducted extensive research on its short-term and long-term effects and have concluded that it has antioxidant and anti-inflammatory properties and can prevent many diseases such as diabetes.

The results of research on the effects of coffee on the brain are also promising. These studies have shown that coffee helps improve alertness, concentration, and mood and reduces the risk of neurological diseases such as Alzheimer's and Parkinson's. However, these benefits are only available to you if you use coffee properly. Otherwise, not only will you not benefit from its advantages, but your brain health will also be at risk. Today's article is about common mistakes in coffee consumption that can reduce your cognitive abilities. Stay with us.

Benefits of Coffee for Brain Health

Coffee contains beneficial compounds, many of which have antioxidant properties and protect cells against damage from free radicals. Other benefits of coffee include:

Increases alertness

Caffeine, the most important active ingredient in coffee, affects the central nervous system (CNS) in various ways. It is believed that these effects are mainly due to how caffeine interacts with adenosine receptors. Adenosine is a neurotransmitter (nerve transmitter) that promotes sleep. Neurons or brain cells have specific receptors that adenosine can attach to and reduce neuronal activity. Adenosine increases during the day and ultimately makes you drowsy when it's time for sleep.

Caffeine and adenosine have similar molecular structures. Therefore, when caffeine is present in the brain, it competes with adenosine for binding to receptors. However, caffeine, unlike adenosine, does not reduce neuronal activity, but rather prevents its inhibition by adenosine. In other words, caffeine stimulates the central nervous system and makes you more alert.

Strengthening brain function

Caffeine can lead to an increase in brain entropy during rest. Brain entropy is vital for brain function, and an increase in entropy during rest indicates higher capacity for information processing. Caffeine also stimulates the central nervous system by increasing the secretion of other neurotransmitters, including norepinephrine, dopamine, and serotonin. Caffeine improves various aspects of brain function, including mood, attention, and learning.

Improves memory

 Caffeine in coffee affects your memory, but research results on this topic are mixed, and more studies need to be done. Some studies have shown that caffeine has a significant positive effect on both short-term and long-term memory. However, other studies have reported no effect or even found that caffeine disrupts memory performance.

Reduces fatigue

The main reason for drinking coffee is to increase the body's energy level and stay awake for longer periods, so it's not surprising that research has shown that caffeine reduces fatigue. However, the increase in energy is temporary, and after a while, you may feel like you need another cup of coffee.

Reduces the risk of Alzheimer's disease

 Alzheimer's disease is the most common cause of cognitive decline worldwide. This disease usually progresses slowly and becomes more severe over time. Alzheimer's causes memory loss and creates many problems in thinking and behavior.

Currently, there is no definite cure for Alzheimer's disease, but it has been found that diet can affect the risk of developing it. Some studies have shown that regular and moderate coffee consumption can reduce the risk of Alzheimer's by 65%. However, more research is needed to confirm this claim.

It prevents Parkinson's disease

Parkinson's disease is one of the chronic disorders of the central nervous system. In patients with this disease, the brain's nerve cells that secrete dopamine, which is important for muscle movement, are lost. Parkinson's primarily affects movements and causes tremors. There is no known cure for this disease, so prevention of its occurrence is of particular importance.

Some studies have shown that coffee can help reduce the risk of Parkinson's disease. In a large study, drinking three cups of coffee per day was associated with a 29% reduction in the risk of developing this disease. It appears that the effect of coffee on Parkinson's disease is due to the caffeine present in it.

Common Mistakes in Coffee Consumption

The most common mistakes that prevent you from reaping the benefits of coffee include:

1.Overconsumption of coffee

Although moderate coffee consumption is beneficial for the brain, excessive consumption can be harmful. For example, a study has shown that drinking more than 6 cups of coffee per day is associated with a decrease in brain volume and a 53% increased risk of dementia.

According to the US Food and Drug Administration, adults can consume up to 400 milligrams of caffeine per day, which is approximately equivalent to four cups of home-brewed coffee. If you want to have a healthy body and brain, keep your coffee consumption within this range and don't forget that caffeine is also found in other foods and beverages such as tea, energy drinks, and chocolate.

2.Drinking coffee in the late hours of the night

Many people turn to coffee to increase their energy and alertness during the day. However, if you drink coffee too late in the day and close to bedtime, it may disrupt your sleep. This is because caffeine is a stimulant that remains in your bloodstream for hours after your last cup of coffee.

Researchers have estimated the half-life of caffeine to be about five hours, meaning it takes about 10 hours for all the caffeine you consumed to be eliminated from your body. For this reason, drinking coffee late in the day can be problematic for sleep. Lack of sleep has a negative impact on health, especially brain health, and can impair learning and concentration. In addition, over time it can lead to the accumulation of beta-amyloid in the brain. Beta-amyloid is a protein that is associated with cognitive impairment and Alzheimer's disease.

Researchers recommend avoiding coffee and other caffeinated foods and beverages at least six hours before bedtime.

3.Pouring a lot of sugar into coffee

Undoubtedly, sweetened coffee tastes better, but consuming sugar regularly increases inflammation in the body, causes tooth decay, and if not careful, can lead to weight gain. Additionally, it puts your brain health at risk. High blood sugar levels can shrink the brain and have a negative effect on neurons. In a study of elderly individuals, it was observed that excessive sugar consumption is linked to poor cognitive performance.

If you have a habit of drinking coffee, it is better not to sweeten it or reduce the amount of sugar used to a minimum. Generally, it is recommended that men limit their sugar intake to a maximum of 9 teaspoons per day. The maximum allowable sugar intake for women is 6 teaspoons per day.

Sugar or added sugars are sweeteners added to foods during production or preparation. When calculating your sugar intake, keep in mind that many processed foods such as cakes, biscuits, soft drinks, etc., contain added sugars. Therefore, even if you do not sweeten your coffee, you are likely to receive some added sugars throughout the day from consuming various foods.

4.Suddenly quitting coffee consumption

If you think you're getting too much caffeine throughout the day, it's better to gradually reduce your consumption of coffee and other sources of caffeine. Individuals who have a habit of drinking coffee regularly may experience withdrawal symptoms, such as headaches and difficulty concentrating, when abruptly discontinuing it.

To prevent headaches and brain fog, gradually reduce your caffeine intake. For example, you can use regular coffee and decaf coffee on alternate days and then gradually reduce your consumption of regular coffee.

Final Words:

When consumed in moderation, coffee can be very beneficial for your brain. In the short term, coffee can improve mood, alertness, and learning, and in the long term, it can protect you against brain diseases like Alzheimer's and Parkinson's. To reap the benefits of this popular beverage, you should avoid overconsumption or drinking it late at night and drink it in a bitter form.