Consumed for more than five centuries, coffee has become one of the undisputed global staple foods. A grain of coffee is packed with many beneficial nutrients. Coffee is rich in antioxidants, minerals, and vitamins; including, but not limited to, potassium, magnesium, calcium and iron, amino acids, lipids, sugars, Vitamin B, and chlorogenic acids. Like anything else, excessive consumption of coffee has its risks. The ideal consumption amount, as pointed out by nutritionists and health professionals, is up to four cups a day.
Healthy Effects of Coffee Consumption
Coffee and Cancer – Caffeine inhibits cell proliferation, which protects against numerous types of cancer.
Coffee and Pancreas – A group of researchers at the Kaiser Permanente Medical Research Center in the United States, led by Dr. C. Morton, found a small protective effect of coffee against pancreatitis (inflammation of the pancreas) in 129,000 individuals who consumed alcohol. Coffee consumption reduced the incidence of pancreatitis by up to 25%.
Coffee and Cognition – Daily and moderate coffee consumption helps to improve mood and cognitive performance. In many cases, drinking coffee can also help relieve a headache, increase concentration levels and memory. Coffee consumption reduces the risk of developing dementia by about 65%. Much of the cognitive benefits of coffee are owed to caffeine, a powerful neurostimulant. Yet contrary to popular belief, coffee contains only 1 to 2.5% of caffeine. The importance of caffeine consumption as a preventive measure against neurological diseases such as Parkinson’s disease and Alzheimer’s is well-documented.
Coffee and Depression – Consuming three to four cups of coffee reduces the incidence of depression and suicide in the population, according to a US study of 128,934 people over a 10-year period.
Coffee and Smoking – Studies show that when smokers drink at least four 50ml cups of coffee a day, the number of cigarettes smoked falls by half.
Coffee and Alcohol – Daily consumption of 4 50ml cups of coffee prevents the negative effects of 40g of alcohol on the human brain.
Coffee and Sex – Studies in the US show that interest in sex and sexual activity is greater among people who drink coffee every day.
Coffee and Diabetes – In an investigation conducted at the prestigious Harvard Medical School, where more than 193 thousand people were observed, it was concluded that those who drank coffee regularly had a lower risk of developing type 2 diabetes than those who didn’t drink coffee. Even people who drink it decaffeinated are more likely to develop diabetes than those who drink normal coffee.
Coffee and Cholesterol – A cup of coffee contains about 1g of soluble fiber, which means that its consumption helps to keep cholesterol levels low.
Coffee and Heart – Some studies suggest that coffee may contribute to a decreased risk of heart disease. The American Journal of Clinical Nutrition contains a study which reveals that healthy people, at the age of 65 and older, who drank four or more cups of coffee a day, were 53% less likely to develop heart disease.
Coffee and Blood Sugar – Coffee contains magnesium, which allows the body’s cells to become more sensitive to insulin. Increased insulin sensitivity means it helps to keep blood glucose and energy levels healthy and balanced.
Coffee and Aging – Coffee is rich in antioxidants. Antioxidants are responsible for many health benefits, including delaying the aging process and increasing life expectancy. In addition, the anti-inflammatory power of antioxidants is extremely effective, which is crucial in the fight against heart disease, diabetes, and many other diseases.
Coffee and Weight Loss – In addition to being a natural diuretic, coffee can be an ally in the fight against being overweight. Low in calories, coffee speeds up metabolism, which in turn helps burn fat and unwanted calories.
Coffee and Asthma – Several studies have pointed to the fact that moderate coffee consumption is effective in controlling asthma. Most existing medications for the treatment of asthma contain high doses of caffeine.
Coffee and Teeth – The compound trigonelline, which gives coffee its aroma and bitter taste, has antibacterial and anti-adhesive properties that prevent against the formation of dental caries.
Coffee and Lungs – Coffee also has a decongestant effect and is extremely effective in fighting colds, as it relieves bronchial tubes and accelerates recovery.
Coffee and Physical Endurance – Caffeine is a powerful ally in terms of endurance and athletic performance, whether it is a high-profile athlete or a regular practitioner of some kind of physical activity. Additionally, coffee can reduce muscle pain by up to 48%.
Struggling with belly fat can be such a distressing experience. Aside from giving you an unsightly appearance, this will also cause you to suffer from some unwanted health problems. A lot of diseases can be linked to obesity, so you have to make sure that you immediately look for effective solutions as soon as you notice your bulging belly. Losing belly fat can help you look more presentable and will lead you towards living a healthier life. If you do not want to take diet pills and supplements to reduce your weight because you fear the potential negative side effects, then the following natural weight loss solutions can work correctly for you:
1. Perform regular exercises. The most efficient exercise for fat loss is the aerobic exercise. If you decide to perform regular activities, then you have to bear in mind that there is no specific exercise which targets a part of your body. But you have an assurance that once you start to lose weight, you will be on your way towards completely eliminating belly fat. It is also a good ideal for you to include calorie burning exercises combined with resistance training. You can do these exercises with the help of free weights, resistance bands, and exercise machines.
2. Control your diet. This is considered to be one of the most efficient ways to lose belly fat. It is important for you to start reducing your calorie consumption. Create a diet plan which is filled with healthy foods such as fruits, vegetables, whole grain foods, low-fat foods and lean meat. You should also take note of the fact that a diet plan which is rich in whole grain can positively change the glucose and insulin response of your body. You can then expect your diet plan to help you in speeding up the fat burning process. It is also advisable for you to consume foods that have a high level of mono-saturated fat. This is capable of preventing the accumulation of fat.
3. Drink a substantial amount of water. Water helps you in getting rid of belly fat and in reducing your weight significantly because it is capable of flushing out unwanted toxins and wastes from your body. These toxic substances and wastes are often the major causes of weight gain. Aside from flushing these substances out, drinking enough water on a daily basis can also keep your body fully hydrated. This is extremely useful in achieving your aim of getting a healthier body and a flatter stomach.
4. Get enough sleep. This is one of the most effective how to lose belly fat solutions because it is capable of improving your metabolism. Studies also reveal that an insufficient amount of sleep negatively affects the process of metabolizing carbohydrates within your body. Inadequate sleep may also cause you to suffer from glucose intolerance, slowed metabolism and increased hunger. If you do not get the required amount of sleep, then there is also a great possibility that you will feel too tired to perform your regular exercises. Because of this, it is advisable for you to get at least 6-8 hours of sleep to improve your metabolism and to increase the level of your energy.