How coffee helps your brain and promotes memory


Coffee has immediate and long-term effects on the brain. In the short term, the state of alertness, energy, ability to concentrate and even improve mood; While consuming it in moderate amounts for a long time can promote memory, protect against cognitive decline and has been linked to a lower risk of suffering Alzheimer’s and Parkinson’s.

Antidepressant

Caffeine can affect mental states such as increasing alertness and attention, reducing anxiety and improve mood.

Lowers the risk of suicide

“Moderate caffeine intake (less than 6 cups a day) has been associated with fewer depressive symptoms, fewer cognitive failures, and lower risk of suicide”, According to a publication in the Journal of Alzheimer’s Disease.

There is a 28% reduction in risk of depression comparing the highest intakes with the lowest caffeine. The greatest benefit occurs in intakes above 68 mg and below 509 mg per day, according to a meta-analysis published in the Austrian and New Zealand Journal of Psychiatry.

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An 8-ounce cup has an average of 96 mg of caffeine.

Lower risk of Parkinson’s

Parkinson’s disease is mainly caused by low levels of dopamine. Caffeine in coffee can protect brain cells that produce dopamine.

Studies have found a 25% lower risk of developing Parkinson’s with a higher intake of caffeinated coffee.

Alzheimer’s

Drinking 3 to 5 cups of coffee a day in middle age (middle age 50 years) is associated with a decreased risk of dementia by approximately 65% at the end of life, according to a study published in the European Journal of Clinical Nutrition.

How coffee works

Coffee not only works thanks to caffeine and protects the brain in different ways. Three of them are through the caffeine, their polyphenols (which include chlorogenic acid and quinic acid), and the tregonelline. Uma Naidoo, psychiatrist and nutrition expert explains:

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Caffeine. Caffeine increases serotonin and acetylcholine, which can stimulate the brain and help stabilize the blood-brain barrier.

Polyphenols. Polyphenols naturally found in caffeinated and decaffeinated coffee can act as antioxidants to reduce oxidative damage and inflammation of cells.

Trigonellin. Trigonelline can activate antioxidants, thus protecting the blood vessels in the brain.

Not only good for the brain

Drinking coffee regularly can reduce the risk of heart disease and stroke.

Coffee drinkers also have a lower risk of developing type 2 diabetes. Polyphenols and minerals like magnesium in coffee can improve the effectiveness of insulin and glucose metabolism in the body.

recommendations

Drink the filtered coffee. Unfiltered coffee such as French press and Turkish coffees, contains diterpenes, substances that can raise bad LDL cholesterol and triglycerides.

Moderate consumption is between two and four cups per day, less than 400 mg of caffeine per day. Higher doses can have negative effects such as anxiety, restlessness, insomnia, and increased heart rate.

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The pregnant they must consume less than 200 mg of caffeine per day, the amount in 2 cups of coffee.

People at risk for osteoporosis and those taking certain medications (including some antibiotics, antidepressants, and antipsychotics) should limit their consumption of caffeinated coffee.

Try not loading your coffee with sugar and saturated fat in the form of cream and cream substitutes that also have other additives. This can counteract the health benefits of your drink.

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