You might know I don’t drink coffee if you have followed me for a while.  I have my reasons (see here), but I always find it interesting to read in the popular press about coffee’s supposed health benefits but rarely about the negative health effects. My friend, Dr. Terry Wahls, a health crusader, recently wrote an article about some of the negative effects of coffee, and I’ve copied it below for you to read as well. You will find it enlightening – pay attention to the part about bone loss and hormones! In the end, she also recommends an alternative.

Over to you, Terry….

Bet you didn’t know that there are benefits to letting that cup of joe go in exchange for something else—Something that will be more beneficial to your overall health. We all know that feel-good boost that comes from a cup of coffee, but that coffee rush can cause Increased heart rate, panic attacks, dehydration, and high blood pressure. Even small amounts of caffeine will cause these things for those more sensitive to caffeine. 

Consider these health benefits of quitting coffee:

1. Lower anxiety & lower blood pressure

We all know that caffeine comes with its signature burst of energy. However, that energy also stimulates our “fight or flight” hormones (1). This may cause an increase in anxiety (2), nervousness, heart palpitations, and even panic attacks, especially for those already prone to these conditions, as caffeine can further exasperate these symptoms. Additionally, higher caffeine intake has been linked to increased chances of depression in adolescents (3). Quitting coffee may also help lower your blood pressure, as caffeine has been shown to raise blood pressure levels due to its stimulatory effect on the nervous system (4).

2. Better Sleep 

Your caffeine habit could be affecting your sleep. Studies show daily coffee intake can alter your sleep cycle, causing restless sleep and daytime drowsiness(5). This can be especially true if you consume caffeine less than six hours before heading to bed (6). Besides a more blissful and undisturbed night’s rest, those who are caffeine-free may find it takes much less time to fall asleep in the first place (7). This adds up to waking up better rested and ultimately having more energy throughout the day.

3. It’ll help with vitamin and mineral absorption.

Quitting coffee may help your body better absorb some nutrients. Research shows that the tannins in caffeine can cause depletion of essential nutrients, like vitamin B6, and interfere with nutrient absorption of essential minerals, including calcium, iron, magnesium, and B vitamins, by partially inhibiting their absorption by the body. It can also inhibit the amount of calcium absorbed through the intestinal tract and deplete the amount retained by the bones (8). This can be especially true for those with a very high caffeine intake, an already imbalanced diet, or the elderly, who are most at risk for bone loss. No caffeine consumption can help you get all the nutrients from your diet (9).

4. It may help balance your hormones.

Women may particularly benefit from going caffeine-free. Caffeinated beverages like coffee, tea, and soda can alter estrogen levels (10). Changing estrogen levels can be particularly concerning for people with conditions like endometriosis, which can be affected by hormone imbalances related to estrogen. Caffeine has also been shown to worsen certain menopause symptoms, making giving up coffee an excellent preventative measure for minimizing these uncomfortable symptoms as much as possible(11).

5. Sip Herbals is an excellent coffee alternative with fantastic health benefits!

Quitting coffee can seem difficult and like giving up something you love. But Sip Herbals coffee substitute is a fantastic alternative to your daily cup of joe that is equally as satisfying without the side effects.

Sip Herbals contains pure roasted herbs in their whole form. Herbs like dandelion, carob, and chicory.

When brewed as a hot beverage, dandelion root has some resemblance to coffee in appearance and taste and is, therefore, often considered a coffee substitute. In fact, using the dandelion plant as a beverage dates back thousands of years!

Dandelion root may lower blood pressure due to its diuretic effect and potassium content (12). This is compared to coffee, which often raises blood pressure due to its caffeine content. Dandelion is also high in inulin—making it a good source of prebiotic fiber, which can improve gut health and aid digestion (13).

Carob is often used as a cocoa substitute. It is high in polyphenol antioxidants that may reduce the risk of heart disease and several other essential vitamins and minerals. Like dandelion, carob is also high in fiber, making it beneficial for gut health and digestion (14).

Like dandelion and carob, chicory root is high in inulin fiber, which can improve the health of your gut’s microbiome. It may also improve bowel function and reduce constipation—making it a perfect alternative to drink while transitioning away from coffee. Made from roasted chicory root instead of coffee beans, chicory coffee is often considered a New Orleans staple(15).
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Personally, I like some of the mushroom teas on the market, but to be honest, I’m so impatient that I don’t have the patience to wait for the water to boil and then wait for it to cool down again, so I tend just to drink water.
Ultimately, a glass of room temperature water is absorbed far faster into our body than anything that contains plant extracts and, if taken at the right time, has an almost medicinal effect on the human body.

For me, it’s water for the win!
Ed

References

Coffee substitute recommended by Terry Wahls

1. https://onlinelibrary.wiley.com/doi/full/10.1111/j.1471-4159.2007.05196.x 
2. https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/neuropsychiatric-effects-of-caffeine/7C884B2106D772F02DA114C1B75D4EBF 
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4826990/ 
4. https://www.sciencedirect.com/science/article/abs/pii/S0163725808002003?via%3Dihub 
5. https://www.sciencedirect.com/science/article/abs/pii/S1087079207000937
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805807/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997392/
8. https://www.researchgate.net/profile/Tsedeke-Wolde/publication/279923885_Effects_of_caffeine_on_health_and_nutrition_A_Review/links/559e5bd808ae04e365097a28/Effects-of-caffeine-on-health-and-nutrition-A-Review.pdf
9. https://academic.oup.com/ajcn/article/74/5/569/4737374
10. https://academic.oup.com/ajcn/article/95/2/488/4576834
11. https://journals.lww.com/menopausejournal/Abstract/2015/02000/Caffeine_and_menopausal_symptoms___what_is_the.7.aspx
12. https://pubmed.ncbi.nlm.nih.gov/19678785/
13. https://pubmed.ncbi.nlm.nih.gov/21453412/
14. https://pubmed.ncbi.nlm.nih.gov/20094802/
15. https://www.sciencedirect.com/science/article/pii/S0268005X19303686

Aging is an inevitable part of life, but the way we age is, to some extent, within our control. Muscular weakness has long been associated with a decline in overall health as we age. However, a recent study of 1275 older adults has shed new light on the relationship between muscular strength and aging (1). The intriguing findings suggest that maintaining strong muscles may be vital to slowing down the biological aging process.

The Link Between Muscular Weakness and Aging
The authors state, “There is a large body of evidence linking muscular weakness, as determined by low grip strength, to a host of negative aging-related health outcomes. Given these links, grip strength has been labeled a ‘biomarker of aging.”

But they wanted to see if there was a link between low grip strength and a higher biological age, as tested with an epigenetic clock.

Epigenetic clocks give you an idea of your body’s biological age instead of your chronological age. To put that another way, if you had identical twins who were both 40 years old, but one was overweight, never exercised, drank excessively, and had a history of high stress. By contrast, the other ate well, managed stress, and had a regular exercise regime; a biological clock should be able to say that the ‘hard living’ twin had a body that had aged faster than the other. This would be, although they are the same chronological age.

In my podcast, “Your Lifestyle Is Your Medicine,” I interview Dr. Morgan Levine. She is a professor at Yale who has helped develop biological and epigenetic clocks and goes into detail about their pros and cons – link below.

Episode 6: The Science Of Aging with Dr. Morgan Levine

Muscular weakness has been linked to various adverse outcomes associated with aging, like diabetes, cognitive decline (e.g., Alzheimer’s disease), and early all-cause mortality. The groundbreaking aspect of this study lies in its discovery that increasing muscular strength contributes to a slower pace of biological aging.

So what does this mean?

To me, it really underscores the importance of regular physical activity, including strength training, in our lives. This is important because nearly all my clients over 50 have no regular weight training routine.  If they lift weights, they are usually 2-5 lbs, which is not enough.

Here are a few key takeaways:

1. **Exercise for Longevity:** Incorporating strength training exercises into your fitness routine can be a powerful tool in promoting a longer, healthier life.  If you don’t know how to do that, there are many resources for personal trainers on the internet as well as in person.
2. **Quality Over Quantity:** The focus should not just be on adding years to your life but on adding life to your years. Strong muscles may contribute to a more active and independent lifestyle as you age. Do we stop playing because we get old, or do we get old because we stop playing? 
3. **Preventative Medicine:** By taking steps to maintain and improve your muscular strength now, you can stave off age-related health issues in the future. Add to the bank now to help protect yourself in the future.
4. **Lifestyle Medicine Approach:** Don’t forget that a balanced diet, mental stimulation, and social engagement are also important factors in healthy aging. A lifestyle approach to well-being is vital if you want help with lifestyle medicine. I coach people all over the world while doing deep dives into the 6 Pillars of Lifestyle Medicine:

• • Nutrition
  • Physical Activity
  • Sleep and Recovery
  • Stress Management
  • Avoiding Toxic Substances
  • Community.

If you want to add healthspan to your lifespan, email me to see how I can help: ed@edpaget.com

Source:
1. https://pubmed.ncbi.nlm.nih.gov/36353822/