There's nothing unusual about so-called 'holistic' nutritionists embarrassing themselves by spouting spurious dietary advice. All too often this exposes their sheer inability to comprehend, or in fact even acknowledge the existence of, actual nutritional research. Coffee drinking is a prime example, which the holistic soothsayers have been merrily castigating long before Starbucks had so much as set foot on our high streets.
Of course, it's all utter nonsense. It's certainly true that coffee isn't for everyone. Examples include pregnant and breastfeeding women (where caffeine intake should be restricted), those sensitive to the effects of caffeine leading to anxiety or insomnia, and possibly those with certain medical conditions such as high blood pressure or osteoporosis. But whilst some people may need to avoid or restrict coffee, for the rest of us, the bulk of research shows that coffee is more healthful than harmful, and here are five reasons why.
1. Diabetes protection: Regular coffee drinking is associated with a striking protective effect against diabetes risk, greater than 60% in some studies (1). The effect appears to be dose-dependent, with a meta-analysis of 18 studies, incorporating almost half a million subjects, finding that every additional cup of coffee per day was associated with a 7% reduction in risk (2).
2. Hydration: It's a total fallacy that caffeinated drinks, such as coffee, have a diuretic effect and dehydrate the body. It's yet another example of a fictitious nutrition myth. In people who consume them regularly, caffeinated drinks such as coffee, hydrate the body and count perfectly well toward our daily fluid intake (3).
3. Brain protector: There is growing research that coffee drinking proffers protection against neurodegenerative diseases, such as Parkinson's and Alzheimer's (4, 5).
4. Antioxidants and phytonutrients: The classic mistake is to think that coffee = caffeine, end of. This couldn't be further from the truth. Coffee is a veritable treasure chest of naturally occurring antioxidants and beneficial phytonutrients, notably rich in the polyphenol chlorogenic acid. Blueberries and green tea step aside, we have a new antioxidant heavyweight in town.
5. Liver protector: The weird and wonderful world of 'detoxing' decrees that abstinence from coffee is mandatory if you are serious about ridding the body of toxins. How ironic then to discover that phytonutrient-rich coffee, rather than being a toxic nasty, is in fact likely to protect the liver, our organ of detoxification, from diseases such as cirrhosis and even liver cancer (6).
Be under no illusion, a cuppa joe is more friend than foe.
(1) Smith et al (2006) Diabetes Care 29:2385-2390
(2) Huxley et al (2009) Arch Intern Med 169(22)2053-2063
(3) Grandjean AC et al (2000) Journal of the American College of Nutrition 19(5):591-600
(4) Patil H et al (2011) Mo Med 108(6):431-8
(5) Wirdefeldt K et al (2011) Eur J Epidemiol 26 Suppl 1:S1-58
(6) Masterton and Hayes (2010) Eur J Gastroenterol Hepatol 22(11):1277-83
10 ‘Bad’ Habits That Are Good For You
(01 of12)
Open Image ModalLosing your temper(02 of12)
Open Image ModalSunbathing(03 of12)
Open Image ModalIn recent years, official advice has been that we should cover up in the sun at all times to protect ourselves from skin cancer. However, more recently experts have stated that actually little and frequent sun exposure is good for us. In the UK, where vitamin D deficiency is common, seven leading health groups and charities have issued a statement advising everyone to spend 10 minutes in the midday sun without sunblock in order to avoid rickets. Meanwhile, a US study has stated that the vitamin D produced by the sun could help ward off colds and flu. However, experts have stressed that people should cover up after 10 minutes, and skin should never be red at the end of the day.
Giving in to your cravings(04 of12)
Open Image ModalDaydreaming(05 of12)
Open Image ModalMany of us view daydreaming as a sign of laziness or form of procrastination; however, researchers at the University of British Columbia have found that letting your mind wander can actually help boost your problem-solving abilities. The study found that when participants minds wandered, the parts of their brain associated with problem-solving became more active than when focused on routine tasks. So, while daydreaming can increase the time it takes to complete your present task, it can allow you to unconsciously sort through other important problems in your life.
Having a lie-in(06 of12)
Open Image ModalFeeling guilty about your weekend lie-in? Don’t be! Research has found that sleep can help you live longer, boost your memory and reduce stress, while not getting enough can lead to accidents, weight gain, and increased risk of heart disease. Furthermore, delaying your morning workout in favour of some shut-eye may have health benefits, as research from Brunel University found that heavy training sessions early in the morning can compromise the immune system.
Swearing(07 of12)
Open Image ModalSwearing: it’s not big and it’s not clever... but studies suggest that in certain situations it may actually be good for you. According to a study by the University of East Anglia, swearing at work could help employees cope with stress and maintain solidarity. Meanwhile, researchers at Keele University’s School of Psychology found that swearing can provide effective short-term relief from pain. However, the study also notes that swearing should be reserved for crises only, as the higher the daily swearing frequency was for participants, the less pain relief they experienced.
Skipping a shower(08 of12)
Open Image ModalOK, so repeatedly missing showers may not win you any friends, but if you are ever tempted to skip a shower here and there, research suggests that you could be doing your health (and theenvironment) a favour. Daily washing not only strips your skin of the natural oils that keep it hydrated and supple, it could also strip your skin of good bacteria that help to prevent disease. If you do decide to skip a shower, just try to do it on a day when you won’t be vigorously working out!
Fidgeting(09 of12)
Open Image ModalDrinking coffee(10 of12)
Open Image ModalAlthough drinking too much coffee can be detrimental to your health, in smaller quantities the popular hot drink can actually be good for you.When drunk in moderation (no more than three cups per day), caffeine can speed up your metabolism, boost exercise endurance and reduce your risk of gallstones and kidney stones.A study by the Harvard Medical School has also found that women who drink two or more cups of coffee a day are less likely to be depressed, while separate research has shown that drinking three cups cuts risk of age-related diabetes.
Gossiping(11 of12)
Open Image ModalMost of us love a good gossip, whether we’re giggling over a colleague’s new romance or passing an opinion on someone’s outfit choice or behaviour, and the good news is that gossiping could actually be good for us.Not only does listening to gossip help us to learn more about the characters of those around us, bonding and having a laugh with your peers also releases feel-good hormones which help to relieve stress and anxiety.
(12 of12)
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