For many people, the start of a good day is synonymous with an espresso. It is very easy to become a lover of this stimulating drink, its unique flavor and aroma are its most appreciable attractions. It is also a virtually calorie-free food that creates a feeling of fullness.
Espresso coffee has marked differences with the traditional one. Although they may come from the same raw material, the way they are prepared is a factor that fully defines the final result. However, although its flavor, aroma and texture are different, caffeine remains present in both varieties, which can have different effects on your body.
Find out what happens to your body if you drink an espresso daily .
What happens to your body if you drink a daily espresso
Can coffee be bad for you? That depends on several factors, among which the daily dose you eat stands out. Different studies suggest that you should not drink more than four cups of espresso a day; however, this is only an approximate average, since the recommended amount is less if you are pregnant.
1. Drinking espresso coffee every day gives you energy
A sip of espresso gives you the energy you need to start your daily activities. Caffeine travels rapidly to your brain receptors and gives your neurons an alert boost.
In this way, it has been shown that ingesting about 100 ml of espresso coffee in the morning helps increase your ability to concentrate and mental acuity. However, going over the limit will cause the opposite effects: your mind will be less agile when faced with a stimulus.
So, having an espresso in the morning is enough to feel full of energy and ready to face the tasks of the day.
2. Drinking an espresso daily can lead to insomnia
For some, espresso is so addictive that they drink more cups after the morning hours have passed, but consuming caffeine during the rest of the day can cause you to not fall asleep at night.
The problem is exacerbated when you end up drinking other beverages that also contain caffeine. Take into account that the body takes approximately 6 hours to process the cup of coffee you have consumed.
Watch out! An espresso in the late afternoon is not such a good idea, it could result in restlessness and insomnia.
3. Consuming espresso coffee can prevent type 2 diabetes
According to a study, drinking an espresso coffee reduces the risk of type 2 diabetes as long as it is consumed in moderation (Bhupathiraju et al., 2014). In contrast, ingesting large doses of caffeine increases the body's glucose and insulin in the long term.
This by no means means that a diabetic can freely consume his favorite espresso. Doing so could lead to an increase in blood sugar, so it is very important that you are aware of the amounts you consume daily.
4. Drinking espresso coffee daily improves your memory
Several studies have shown that caffeine enhances memory and can improve the ability to strengthen certain memories. In this sense, drinking two cups of espresso improves your ability to concentrate , but this could be detrimental to your alertness.
In addition, consuming caffeinated coffee increases the levels of a substance that affects memory known as G-CSF, which is greatly diminished in people with Alzheimer's. This can lead to the assumption that caffeine reduces the risk of suffering from cognitive diseases (Santos, Costa, Santos, Vaz-Carneiro and Lunet, 2010).
5. Drinking espresso coffee reduces the risk of stroke
A study in mice found that a daily dose of caffeine could lower the chances of having a heart attack. However, he admitted that humans metabolize coffee differently (Ale-Agha et al., 2018).
Despite this premise, the balance of evidence seems to tilt towards a positive correlation between moderate caffeine intake and heart health. In that sense, if espresso is part of the regular consumption of your diet, you just have to watch the dose: remember that excess causes an increase in blood pressure.
6. Drinking espresso is not recommended during pregnancy
Consuming caffeine on a daily basis when pregnant is linked to the risk of miscarriage and preterm labor, so your morning espresso is no longer such a good idea.
Keep in mind that caffeine crosses the placenta into your baby's amniotic fluid and bloodstream. As a fetus, you will have a hard time metabolizing caffeine and it will stay in your system longer.
The recommendation is that you consult your gynecologist and gradually reduce the daily doses.
7. An espresso a day can fight depression
Your espresso continues to add benefits to your body. Every day there is more research linking caffeine consumption with a better mood and a decreased risk of depression.
According to a study in China, depression is caused by an immune system reaction that produces brain inflammation, and this inflammation can be reduced by some antioxidants present in coffee (Wang, Shen, Wu and Zhang, 2014).
However, other experts claim that the antidepressant effect comes directly from the caffeine contained in espresso. This would be closely related to the morning stimulus it generates (Lucas et al., 2011).
8. Drinking espresso daily makes your blood pressure go up
While it is true that the caffeine contained in espresso has been proven to be good for the heart , it is no less true that in excess, it can also cause a short but sharp increase in your blood pressure.
Experts say that caffeine blocks a hormone that helps keep your arteries open. So if you have high blood pressure, ask your doctor about limiting caffeinated beverages.
9. Drinking espresso coffee every day can cause stomach problems
There are many compounds in coffee, without the exception of caffeine, that can end up irritating your stomach. This varies according to the way in which each person metabolizes this drink.
The acidity in your espresso can drastically weaken the lining of your stomach, creating an ideal habitat for ulcers to develop and problems such as heartburn or early gastric emptying.
However, experts assure that some types of espresso, such as French roasting, become less irritating since during their roasting process a compound known as N-methylpyridium is created, which reduces the production of stomach acid (Rubach et al., 2014).
10. Espresso reduces the risk of some types of cancer
Research shows that there is verifiable evidence that drinking coffee regularly reduces the risk of liver cancer (Larsson & Wolk, 2007). Another study found that consuming a few cups of Italian coffee a day reduces the risk of prostate cancer. Not only this, coffee reduces the risk of other types of cancer such as colorectal cancer, breast, liver, head or neck cancer (Pounis et al., 2017).
If you love coffee, now you have a strong reason to continue consuming it daily, since it also has anti-inflammatory properties and inhibits metastasis.
11. Drinking espresso every day can cause you anxiety
Drinking too much coffee every day can cause problems when it comes to controlling your nerves. This is because caffeine inhibits the chemical effects of the brain that make you feel tired, releasing that extra dose of adrenaline that gives you your morning energy.
The problem arises in certain cases, especially in people with clinical problems such as extreme anxiety or nervousness. In that case, it is recommended, in addition to being cautious with the daily dose, to opt for "decaffeinated" coffees, since these contain a lower dose.
12. If you drink espresso coffee every day you could lose weight
Drinking coffee before exercising can increase your fat burning. Consuming the caffeine in your espresso tends to improve your exercise performance, as this substance is a powerful stimulant of the central nervous system (Doherty and Smith, 2005).
Among other benefits, caffeine can reduce muscle pain after exercise , decrease your appetite, and boost metabolism, which is responsible for burning fat even while at rest.
13. You will get a lot of antioxidants
Coffee is positioned as one of the foods with the greatest strength to fight free radicals. This is because coffee beans have antioxidants , such as oxazoles and phenols, which are very effective in neutralizing these molecules.
Thus, the moderate intake of espresso can help you reduce the risk of various diseases such as arthritis and atherosclerosis, among others.
14. Drinking coffee strengthens the liver
Another benefit of coffee is to reduce the risk of liver cancer, as long as the person does not suffer from cirrhosis or a fatty liver. On the other hand, people who suffer from diseases such as gallstones or kidney diseases can drink espresso coffee.
When a patient has kidney disease and consumes a cup of espresso daily, it reduces the risk of premature death; however, they should avoid adding other types of additives such as creams or coffee syrups to the coffee. It is best to consume with black espresso without adding sweet or cream.
conclusion
The benefits of espresso coffee are many. However, you must be very aware of the limits: remember that exceeding the recommended doses can cause discomfort, irritation and insomnia.
The most advisable thing is that you avoid its consumption hours before going to bed. If they have nerve disturbances, consider reducing the amounts of caffeine you consume throughout the day.
References
- Ale-Agha, N., Goy, C., Jakobs, P., Spyridopoulos I., Gonnissen, S., Dyballa-Rukes, S.,…, Haendeler, J. (2018). CDKN1B / p27 is localized in mitochondria and improves respiration-dependent processes in the cardiovascular system — New mode of action for caffeine. PLOS Biology . doi: 10.1371 / journal.pbio.2004408
- Bhupathiraju, SN, Pan, A., Manson, JE, Willett, WC, van Dam, RM and Hu, FB (2014). Changes in coffee intake and subsequent risk of type 2 diabetes: three large cohorts of US men and women. Diabetology . doi: 10.1007 / s00125-014-3235-7
- Doherty, M. and Smith, PM (2005). Effects of caffeine ingestion on rating of perceived exertion during and after exercise: a meta ‐ analysis. Scandinavian Journal of Medicine & Science in Sports . doi: 10.1111 / j.1600-0838.2005.00445.x
- Larsson, SC and Wolk, A. (2007). Coffee Consumption and Risk of Liver Cancer: A Meta-Analysis. Gastroenterology . doi: 10.1053 / j.gastro.2007.03.044
- Lucas, M., Mirzaei, F., Pan, A., Okereke, OI, Willett, WC, O'Reilly, É. J.,…, Ascherio, A. (2011). Coffee, caffeine, and risk of depression among women. Archives of internal medicine . doi: 10.1001 / archinternmed.2011.393
- Pounis, G., Tabolacci, C., Costanzo, S., Cordella, M., Bonaccio, M., Rago, L.,…, Facchiano, F. (2017). Reduction by coffee consumption of prostate cancer risk: Evidence from the Moli-sani cohort and cellular models. International Journal. Cancer . doi: 10.1002 / ijc.30720
- Rubach, M., Lang, R., Bytof, G., Stiebitz, H., Lantz, I., Hofmann, T. and Somoza, V. (2014). A dark brown roast coffee blend is less effective at stimulating gastric acid secretion in healthy volunteers compared to a medium roast market blend. Molecular Nutrition and Food Research . doi: 10.1002 / mnfr.201300890
- Santos, C., Costa, J., Santos, J., Vaz-Carneiro, A., Lunet, N. (2010). Caffeine intake and dementia: systematic review and meta-analysis. Journal of Alzheimer's Disease. doi: 10.3233 / JAD-2010-091387
- Wang, L., Shen, X., Wu, Y. and Zhang, D. (2014). Coffee and caffeine consumption and depression: A meta-analysis of observational studies. Australian and New Zealand Journal of Psychiatry , 50 (3): 228-42.
