If Sugar Is So Bad For Us, Why Is The Sugar In Fruit Ok?

All types of sugars will give us the same amount of calories, whether they are from fruit or soft drink. Photo from Shutterstock/Dulin.

Whole fruits are a great source of nutrients like fiber and hardly have enough fructose to do any harm. We hear regularly from health organisations and experts that we should eat less sugar. But we’re also told we should eat more fruit.

All types of sugar will give us the same amount of calories, whether they are from fruit or soft drink. But the health risks of eating sugar are related to consuming too many “free sugars” in the diet, not from eating sugars that are naturally present in fruits or milk.

Types of Sugar in Food

Sugar in food and drinks comes in various forms. Sugar molecules are classified as monosaccharides (single sugar molecules such as glucose and fructose) and disaccharides (more complex structures such as sucrose and lactose).

Fruit contains natural sugars, which are a mix of sucrose, fructose and glucose. Many people have heard that sugar is bad, and think that this must also therefore apply to fruits.

But fructose is only harmful in excess amounts, and not when it comes from fruit. It would be incredibly difficult to consume excessive amounts of fructose by eating whole fruits. It’s much easier to consume excess sugar from foods and drinks that contain “free sugars”.

Free sugars include these same sugars (fructose, glucose, sucrose), but in this case they have been removed from their naturally occurring source (rather than being eaten as natural parts of fruits, dairy products, and some vegetables and grains). This includes sugar that is added to food and drinks by food companies, cooks or consumers.

Health Risks Come From Free Sugars, Not Fruits

Evidence shows that the health risks from sugars, such as tooth decay and unhealthy weight gain, are related to consuming too many free sugars in the diet, not from eating sugars that are naturally present in fruits or milk.

For this reason it is recommended that no more than 10 percent of your daily calories come from free sugars. For the average adult, this is about 50g or only slightly more than the amount of sugar in a can of regular soft drink or soda. It’s estimated that Australians get around 60 percent (65g) of their sugar intake from free sugars.

Foods that are sources of free sugars, such as juices, soft drinks, biscuits and lollies, are often high in calories and have little other nutritional value. It is often easy to consume more of them compared with fresh fruit and they also may be replacing other nutritious foods in the diet.

Consider a bottle of fruit juice – you would have to eat six whole oranges to get the same amount of sugar you consume in the juice. And because the fruit is in juice form, it counts towards your daily limit of free sugars.

Calories from drinks that contain sugar often become an addition to the calories you are eating from food, which may lead to weight gain over time.

Eating large amounts of dried fruit is also not a good idea if you are limiting your sugar intake. Through the process of removing water from the fruit, nutrients are concentrated, such that dried apricots, for example, contain about six times as much sugar (40g per 100g) as fresh apricots (6g per 100g).

We Need to Eat Fruit

Unlike many foods that are high in free sugars, fruits are packaged with lots of nutrients that help provide us with a balanced diet for good health.

For starters, fruit is an excellent source of fibre. An average banana will provide 20-25 percent (6g) of your recommended daily fibre intake. Getting enough fibre in the diet is important for protecting against bowel cancer. There is clear room for improvement in our fibre intake – adults in many countries consume only about half of the recommended amount each day (25g for Aussie women and 30g for Aussie men).

The fibre in fruit, which is often absent in many foods and drinks with free sugars, may also help to fill you up, which means you eat less overall at a meal. It’s not clear exactly why this is, but it could be related to the volume of the food (especially compared with liquids) and the chewing involved.

Fruit is also a good source of other nutrients such as potassium, which can help lower blood pressure, and flavonoids, which may reduce your risk of heart disease. There is evidence that eating whole fruits (alone and in combination with vegetables) reduces your chances of dying from cancer, obesity and heart disease.

Despite this, only about 50 percent of Australians eat at least two pieces of fruit per day. Most national dietary guidelines encourage eating fruits and vegetables, with an emphasis on the vegetables. To try and eat your recommended two pieces of fruit per day remember that a piece could be a banana, apple or orange, or two smaller fruits like plums or apricots, or a cup of grapes or berries.

When it comes to other sources of sugars, try to choose foods that have little or no sugar listed in the ingredient list, and drink water instead of sugary beverages when you are thirsty.

By: Kacie Dickinson & Jodi Bernstein  The Conversation

Kacie Dickinson is an Accredited Practicing Dietitian and a Lecturer in Nutrition and Dietetics at Flinders University.

Jodi Bernstein is a PhD Candidate in Nutritional Sciences at the University of Toronto.

Source: If Sugar Is So Bad for Us, Why Is the Sugar in Fruit Ok?

Related contents:

OECD-FAO Agricultural Outlook 2020–2029″

Guideline: Sugar intake for adults and children”

Sugar”. Online Etymology Dictionary.

The Great Hedge of India: The Search for the Living Barrier that Divided a People.

Traditional and Modern Uses of Natural Honey in Human Diseases: A Review”.

The Cambridge World History of Food.

Southeast Asia: A Historical Encyclopedia from Angor Wat to East Timor.

Cooking Through History: A Worldwide Encyclopedia of Food with Menus and Recipes.

World history of Food – Sugar

Something about sugar: its history, growth, manufacture and distribution

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Exercise and Aging: How To Build Strength

Nicholas Sansone for The New York Times

When we’re young, exercise can enable us to run a race after an all-nighter or snowboard on a diet of Doritos. But as we age, fitness has a much more far-reaching impact, boosting our energy levels, preventing injuries and keeping us mentally sharp.

Aging causes muscles to lose mass, bone density to thin and joints to stiffen — affecting our balance, coordination and strength. At the same time, hormonal shifts and persistent low-level inflammation can set the stage for chronic diseases such as cancer, cardiovascular disease and diabetes.

And the changes start earlier than you might think. Muscles begin to shrink in our 30s and continue their downward spiral in midlife, with up to 25 percent of their peak mass gone by the time we’re 60.

But there’s hope: Exercise can stall muscle loss, cognitive decline and fatigue. “It’s never too late to start exercising, and it’s never too early,” Chhanda Dutta, a gerontologist at the National Institute on Aging, said.

You can’t just start dead-lifting 150 pounds at the gym, though. Start slow, experiment and gradually amp up the intensity.

Experts suggest trying exercises that target one or more of four categories of fitness, all of which deteriorate with age: flexibility, balance, endurance and strength. Preserving function across these domains can stave off injury and disability, keeping you active and independent longer.

There is no magic-bullet, full-body exercise to forestall aging, said Dr. Brian Feeley, the chief of sports medicine at the University of California, San Francisco. Here are five movements, targeting different areas of the body, to try.

During exercise, “injuries happen when you’re fatigued, and your muscles can’t react as quickly,” Dr. Feeley said. Squats help prevent this fatigue by strengthening the large muscles in your lower body while moving multiple joints at once, which improves overall endurance as well as balance and coordination.

Dr. Feeley suggests doing three sets of 10 to 15 squats four times a week. To further challenge your balance, do them with one foot or both feet on a pillow. Or to focus on strength, squat while holding free weights — close to your chest to start or extended in front of you to work your core more.

If you loathe squats, but still want to strengthen the same muscle groups, try climbing stairs, which is adaptable to different fitness levels, said Dr. Maria Fiatarone Singh, a geriatrician at the University of Sydney. Start by walking up and down the stairs, and graduate to sprinting or wearing ankle weights.

For added difficulty, hop up the stairs on one foot or two feet — holding onto the handrail if necessary for safety. “Hopping is a power movement for your hip and knee extensors,” similar to the power training of box-jumping exercises, Dr. Fiatarone Singh said. If you are pressed for time, turn it into a high-intensity exercise, with four four-minute bouts of high-intensity effort, resting three minutes between bouts, four times a week.

Can’t spare even that much time? “Even four minutes, four days a week significantly improves aerobic capacity,” Dr. Fiatarone Singh said.

As a cross-country skiing enthusiast, Dr. Michael Schaefer, a rehabilitation physician at University Hospitals in Cleveland, loves Nordic walking — an exercise using ergonomic poles that uses the same movements. No snow required.

“Nordic walking is unparalleled as an aerobic exercise because you’re not just using the major muscle groups of your legs and hips, but your core, shoulders and arms too,” Dr. Schaefer said. The regimen lowers blood pressure and improves the body’s use of oxygen. And when you traverse hills or uneven ground, you’re strengthening your ankles and challenging your vestibular system — a sensory system housed in the inner ear that enhances balance and coordination.

“Start with 15 to 20 minutes three times a week and work up to one hour,” Dr. Schaefer advised.

The basic movement — walking, using poles to propel your movement — can take some getting used to, but online videos or your local Nordic walking group can get you started. The key is to swing your arms as if they’re clock pendulums, keeping the elbows relatively straight and planting your pole behind you and pushing off as your opposing leg strides forward.

Gillian Stewart, the program director for Nordic Walking UK, recommended buying Nordic walking poles, since they’re angled to the position they take during the exercise. In a pinch, Dr. Schaefer said, “regular walking poles would work,” but not ski poles.

If Katy Bowman, a kinesiologist, had her way, everyone’s New Year’s resolution would include a trip across the monkey bars. “It’s such a primal movement, and uses all these parts of our upper body” that otherwise don’t get used very often, said Ms. Bowman, the author of “Rethink Your Position.

Hanging from a horizontal bar enhances grip strength and shoulder mobility, strengthens the core and stretches the upper body — from the chest to the spine to the forearms.

As with any exercise, it’s best to progress slowly — start by hanging on a bar with your feet supported on a box or chair so that muscles unused to carrying a load can become accustomed to bearing some tension. From there, proceed to an active hang, in which your shoulders blades are retracted and pulled down (as if you’re about to start a pull-up), your core and arms are engaged, and your hands are about shoulder-width apart.

Add a slight swing front to back or right to left to work the core and spine even more. Or mix up your grip — hands facing away from or toward you, or one of each — to emphasize different muscles. An underhand grip, for example, loads the biceps more than an overhand grip, which works the lats.

And you don’t need fancy equipment to hang. Ms. Bowman suggested creating a hanging station in your home with a “$20 doorway chin-up bar that doesn’t take up much of a footprint.” Since she’s installed one, she said, she’s noticed a “radical” increase in her upper body and grip strength — which is linked to a decrease in all-cause and cardiovascular mortality. A little goes a long way too: Begin with 20-second hangs, twice a day, working up to a full minute.

“Frequent, shorter hangs distributed throughout the day are your best bet for making progress,” Ms. Bowman said. Once you feel comfortable with one-minute hangs she recommended eight to 10 of them, with an hour’s rest in between. These breaks also give the skin on your hands some time to adapt.

If you work at an office or a desk, all of that sitting can do a number on your hip flexors, the muscles that help you bend your knees toward your waist and stabilize your spine. And hunching over a desk shortens the muscles in the chest while lengthening those in the back, contributing to text neck, which is muscle strain and weakness of the lower neck, shoulders and upper back.

To counteract this, Nicole Sciacca, a mobility specialist in Los Angeles, pairs mountain climbers with sliders — small disks on which you rest your hands or feet that slide freely on the floor (or, you can use paper plates). Training on an unstable surface increases the intensity of an exercise, forcing you to engage your core — especially the diaphragm, transverse abdominis and pelvic floor — to maintain position.

“It’s great because it asks everything along the front side of the body that’s been sleeping at a desk or in a car to get stronger,” Ms. Sciacca said.

If you’re new to working your upper body and core, Ms. Sciacca suggests holding a simple plank for 30 seconds. Once that’s comfortable, position your feet on the sliders, assume the same position, and work to keep yourself stable.

To progress, move one foot in under your body until your knee reaches your chest. Slide that foot back out while your other foot comes in. Continue alternating your feet for up to three rounds of eight reps, keeping the core strong and the back straight. Or try a timed effort of 60 seconds when you’re ready for more. Variations include bringing your knees in and then out at the same time or sweeping your legs out in a jumping-jack motion.

Tala Khalaf, a physical therapist at Stanford in Palo Alto, Calif., thinks of fascia — a system of connective tissue that wraps around our muscles and organs — as the Cinderella of orthopedic medicine. For years, this tissue, which is studded with sensory nerves and can look like a sheath around the outside of muscles or found within them, toiled away in obscurity, ignored and minimized.

But research in the past decade has lifted up fascial tissue as a crucial component of the musculoskeletal system. As we age, fascia becomes less pliable and elastic, which contributes to back pain, stiffness and a limited range of motion.

Dr. Khalaf, who is also a faculty member at Stanford’s Orthopedic Physical Therapy Clinical Residency Program, said one solution was foam rolling, which massages out the fascial kinks and improves flexibility. Best of all, the basic moves are simple and time-efficient. Typical areas to roll include the calves, thigh and back. Experiment to see which exercises provide the most relief.

Now, weave all the threads together — with the aim of least five days a week of exercise. Dr. Feeley recommended mixing and matching exercises that hit the four dimensions of fitness, but notes that its components can be rearranged, depending on what you like and want to improve.

  • Squats/stairs

  • Foam rolling

  • Nordic walking

  • Mountain climbers

  • Hangs

  • Nordic walking

  • Squats/stairs

  • Foam rolling

  • Mountain climbers

  • Foam rolling

  • Nordic walking

  • Squats/stairs

  • Hangs

Source: Exercise and Aging: How to Build Strength – The New York Times

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Plant-Based Doesn’t Always Mean Healthy

Some plant-based foods are high in calories and sodium content. Photo by Shutterstock

You may want to reconsider a plant-based diet if your motivation is health. When it comes to resolutions, many opt for getting healthy, cutting out drinking or starting a new hobby. These days, vegan magazines and organizations are pushing plant-based diets — calling it the “ultimate new year’s resolution.”

But plant-based meats are often high in sodium, ultra-processed and not any healthier than the meat they imitate. Meanwhile, nearly half of the consumers think they are more nutritious. So if your resolution is related to health, you may want to reconsider switching to a plant-based diet.

The Impossible Burger, for example, is an impressive meat-free mix of soy, potato proteins, coconut and sunflower oils. It even bleeds like the real thing. At the same time its calorie count and saturated fat levels mirror a McDonald’s quarter-pounder, and it has six times more sodium.

The global market for plant-based meat is projected to explode to US$85 billion in 2030. And grocery stores are taking note, featuring an array of burgers, sausages, nuggets, ground meat and seafood options all without any trace of animal products.

What’s the Nutritional Benefit?

According to one recent study, the nutritional benefit of plant-based foods is minimal. Researchers from the Singapore Institute for Food and Biotechnology Innovation modelled the outcome of replacing bacon, chicken, beef burgers and ice cream with animal-free versions.

Diets that substituted animal products with the plant-based alternative were below the daily recommendations for vitamin B12, calcium, potassium, zinc and magnesium, and higher in sodium, sugar and saturated fat.

Even with added vitamins and minerals, these products are not nutritionally interchangeable, says Stephan van Vliet, a postdoctoral associate at the Duke Molecular Physiology Institute. “Meat made from plants isn’t meat made from cows and meat made from cows isn’t meat made from plants,” he says.

Animal sources like meat, milk and eggs are complete proteins, meaning they contain enough of the nine essential amino acids we must get from our diets every day. Plant-based foods like fruits, vegetables, nuts, seeds and grains often lack one or more of these amino acids and need to be eaten in combination.

Plant-based meat manufacturers argue their products contain similar amounts of protein that are comparable in quality to animal protein. But focusing on protein is too “simplistic,” says van Vliet. “Foods contain hundreds to thousands of compounds that are capable of impacting human metabolism and health.”

Van Vliet and colleagues compared 190 molecules in plant-based meat alternatives with grass-fed ground beef and found that 90 per cent of them were different. Plant-based meat alternatives lacked certain amino acids and derivatives, like creatine, taurine and anserine, “which can all have an impact on our health and potentially brain function as well as muscle function,” he says.

Other metabolites like polyphenols and antioxidants were found in greater quantities or exclusively in plant-based meats. He sees plant and animal source foods as complementary in our diet, where some nutrients are better obtained from animal sources and others from plants.

The Term “Plant-Based”

“People opt for a plant-based burger for a variety of reasons,” says Rosie Schwartz, a Toronto-based consulting dietitian, “including reducing meat intake.” But she argues that consumers should rethink their reasoning if it’s because of health.

“To substitute something plant-based as a substitute because it’s called plant-based is really steering us in the wrong direction,” says Schwartz.

According to nutrition scientists and Canada’s Food Guide, plant-based is the recommended way we should be eating. Fill half your plate with vegetables and fruits, and the other half with whole grains and proteins.

But “plant-based” also refers to anything from meat to paint to pillowcases, as long as they were made mostly or completely of plants, according to the Merriam-Webster dictionary.

Just because it’s made from plants, doesn’t mean it’s healthy. “I do think it’s very confusing for the consumer,” says van Vliet. “It’s probably not the chicken, but everything else that comes with the chicken nugget that is probably detrimental to our health.”

The Future of Plant-Based Meats

Up until this point, plant-based meat companies focused on the taste, texture and appearance of its products. These companies targeted meat eaters by creating plant-based marvels meant to look, taste and feel like the real thing.

Impossible Foods, the creator of the Impossible Burger, says 90 per cent of their customers are still meat eaters. It isn’t in the business of converting salad and tempeh-eating veggie lovers into fake meat consumers.

“The whole mission of Impossible Foods is to create plant-based products that compete directly against animal meat,” said Esther Cohn, communications manager at Impossible Foods. “If you eat five beef burgers a week, we want you to swap, even just try swapping one out for an Impossible Burger.”

With a booming market and new animal-free proteins made from cells in a lab or fungi in fermentation tanks, the options are endless. Can they be adapted to be healthier as well? We’ll have to wait and see.

By: Meghan McGee, The Conversation

Meghan McGee is a nutrition scientist and Dalla Lana Fellow at the University of Toronto.

Source: Plant-Based Doesn’t Always Mean Healthy

.

Related contents:

Definition of a plant-based diet and overview of this special issue”. Journal of Geriatric Cardiology. Wolfram T (1 October 2018).

Vegetarianism: The basic facts”. Academy of Nutrition and Dietetics. Retrieved 21 April 2019.

Plant-based diet”. British Dietetic Association. September 2017.Hemler EC, Hu FB (November 2019).

Plant-Based Diets for Personal, Population, and Planetary Health”. Advances in Nutrition. 10 (Suppl_4): S275–S283.

PLANT-BASED English Definition and Meaning | Lexico.com”. Lexico Dictionaries

What is a plant-based diet and why should you try it?”. Harvard Health. Retrieved 11 February 2022.

Plant-based diets and cardiovascular health”. Trends in Cardiovascular Medicine. 28 (7): 437–441.

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How COVID-19 Changes The Heart Even After The Virus Is Gone

While COVID-19’s effects on the lungs and respiratory system are well known, there is growing research suggesting that the virus is also affecting the heart, with potentially lasting effects.

In a presentation at the annual meeting of the Biophysical Society, an international biophysics scientific group, Dr. Andrew Marks, chair of the department of physiology at Columbia University, and his colleagues reported on changes in the heart tissue of COVID-19 patients who had died from the disease, some of whom also had a history of heart conditions.

The team conducted autopsy analyses and found a range of abnormalities, particularly in the way heart cells regulate calcium. All muscles, including those in the heart, rely on calcium to contract. Muscle cells store calcium and open special channels inside of cells to release it when needed. In some conditions such as heart failure, the channel remains open in a desperate attempt to help the heart muscle contract more actively.

The leaking of calcium ultimately depletes the calcium stores, weakening the muscle in the end. “We found evidence, in the hearts of COVID-19 patients, abnormalities in the way calcium is handled,” says Marks. In fact, when it came to their calcium systems, the heart tissue of these 10 people who had died of COVID-19 looked very similar to that of people with heart failure.

Marks plans to further explore the heart changes that SARS-CoV-2 might cause by studying how the infection affects the hearts of mice and hamsters. He intends to measure changes in immune cells as well as any alterations in heart function in the animals both while they are infected and after they have recovered in order to document any lingering effects.

“The data we present show that there are dramatic changes in the heart,” Marks says. “The precise cause and long term consequences of those need to be studied more.” Previous studies have revealed a link between COVID-19 infections and heart-related problems. A large 2022 analysis of patients in the VA system—some of whom had recovered from COVID-19 and others who had never been diagnosed—showed those who had had COVID-19 had higher rates of a number of heart-related risks, including irregular heartbeats heart attack and stroke.

Dr. Susan Cheng, chair of women’s cardiovascular health and population science at Cedars-Sinai, is studying whether there are any associations between rates of heart attacks and surges of COVID-19 infections, in order to better understand how the virus might be affecting the heart.

Read More: You Could Have Long COVID And Not Even Know It

There is also early evidence showing that people with hypertension may be at higher risk of heart events when they get COVID-19. What connects the viral infection to the heart isn’t known yet, but the body’s immune system is likely a major contributor.

“It’s been well documented that with SARS-CoV-2, the body responds with an inflammatory response that involves activating the immune system in a very dramatic way,” says Marks. “In the heart, it looks like the same inflammatory process is activating pathways that could be detrimental to heart function.” But more research needs to clarify that process, says Dr. Mariell Jessup, chief science and medical officer at the American Heart Association.

“If the assumption is that the infection causes inflammation, and the assumption is that the inflammation is precipitating more cardiovascular events, then how is it doing that?” It’s also possible that viruses can infect and adversely affect heart cells. “We’re still at the tip of the iceberg with respect to understanding how COVID-19 affects health,” says Cheng.

Marks is hoping to get some of those answers with the animal experiments he plans to conduct. “We hope to optimize the animal model to best reflect what we think is going on in patients,” he says. “We want to study at a very, very detailed level what happens in the heart when the virus infects an animal.”

Ultimately, that knowledge will help to better treat people who might be at higher risk of heart-related problems from COVID-19, which could in turn reduce hospitalizations and deaths from the disease. Marks has already developed a potential drug that can address the leaking calcium if that proves to be a problem with COVID-19; he is ready and eager to test it if his animal studies justify the experiments.

Until more definitive studies clarify how the COVID-19 virus is affecting the heart, Jessup says she would advise her patients to “control the things we know how to control,” such as the risk factors that might put them at higher risk of heart disease to begin with, such as obesity, high blood pressure, and high cholesterol.

And with more data emerging, if people are getting repeat COVID-19 infections, it’s also probably worth seeing their doctor to get their heart disease risk factors checked as well. “We spend a lot of time telling people they should get vaccinated,” she says. “For people who have had COVID-19, we should also be making sure they know their heart numbers and make sure they know blood pressure. “We know how to prevent heart disease, so let’s do the things we know how to do.”

By Alice Park

Source: How COVID-19 Changes the Heart | Time

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The Truth About Caffeine: How Coffee Really Affects Our Bodies

A 2017 study found that coffee was associated with a probable decreased risk of several forms of cancer. Photograph: Emily Suzanne McDonald/Getty Images/Tetra Images

Every day, around the world, 2bn cups are consumed. But what actually happens after you swallow that first mouthful? Here is everything you need to know.

Coffee. Go juice. Liquid gold. The one with all the psychoactive properties. Once used by Sufi mystics as an aid to concentration during religious rituals, it’s now one of the most ubiquitous drinks on the planet: we get through about 2bn cups a day.

It’s also one of the most valued and pored-over drinks. One particularly sought-after blend, Black Ivory, which is produced by encouraging elephants to digest arabica berries, retails at more than £2,000 a kilogram, while coffee-making championships attract thousands of spectators.

But what does it actually do to you? You might have a vague idea that caffeine wakes you up, wrecks your sleep and can aid sporting performance, but do you know how much you can drink safely? Considering that a typical americano contains more than 100 biologically active ingredients other than caffeine, what do you know about the drug you are glugging two or three times a day? What is happening inside your body when you have a double espresso in the morning?

How quickly does it act?

The effects may start before you even take a sip. Just inhaling the scent of coffee can improve memory and stimulate alertness, according to a 2019 study of 80 18- to 22-year-olds. Another study, from 2018, found that subjects did better in tests of analytical reasoning after a whiff of the good stuff. That said, the researchers in the 2018 study suggested that the effect probably had a placebo element, with the expectation of improved performance proving at least partly responsible.

A lot of people have three coffees back to back in the morning. They’re at 1,000-1,500mg before lunchtime….Nick Littlehales

What about when you actually drink it? “There’s a chance that the use of any supplement will carry a placebo effect,” says Dr Mike T Nelson, a researcher and performance specialist who recently co-wrote the International Society of Sports Nutrition’s position on coffee. “Many researchers use randomised, double-blinded, placebo-controlled trials to try to ferret that out. And if you look at some of the higher-dose caffeine studies and when they have been compared with a placebo, we still see a performance-enhancing effect of caffeine.”

This is why the effects really kick in some time after you start drinking. While a 2008 study found that the effects of a cup of coffee can occur just 10 minutes after ingestion, it said peak caffeine concentration in the blood occurred after 45 minutes.

How does coffee wake you up?

Caffeine acts as a central nervous system stimulant – making you more alert and focused, but potentially also more irritable and anxious. It’s all to do with your body’s adenosine receptors, which help to regulate your heart rate, blood flow and sleep-wake cycles. When adenosine – an organic compound that occurs naturally in your body – binds to these receptors, it triggers physiological responses that lead to a decrease in cellular activity, often promoting drowsiness and sleep.

Caffeine can fool your nerve cells and bind to these instead, preventing adenosine from doing its thing. This promotes increased alertness, while also allowing the brain’s stimulating neurotransmitters (such as dopamine) to run wild. This makes it a mood-booster for many people, but can also lead to anxiety after high doses. While your body adapts to caffeine’s effects after a while, different people can have very different responses to the same amount of it.

Can it really boost athletic performance?

It certainly can. A 2020 study of amateur cyclists found that coffee improved performance by an average of 1.7%. This may not sound like much, but it’s a big deal for even moderately competitive athletes. An older British study reported a dose-related improvement in tests of reaction times, memory and visual-spatial reasoning among coffee drinkers….Continue reading…

Source: The truth about caffeine: how coffee really affects our bodies | Coffee | The Guardian

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Related contents:

Psychostimulants and cognition: a continuum of behavioral and cognitive activation”. Pharmacological Reviews. 66 (1): 193–221. doi:10.1124/pr.112.007054. PMC 3880463. PMID 24344115.Ribeiro JA, Sebastião AM (2010).

Caffeine and adenosine”. Journal of Alzheimer’s Disease. 20 (Suppl 1): S3-15. doi:10.3233/JAD-2010-1379. PMID 20164566.

Encyclopedia of Food and Health. Elsevier Science. p. 561. ISBN 978-0-12-384953-3. Retrieved 17 June 2018.Myers RL (2007).

The 100 Most Important Chemical Compounds: A Reference Guide. Greenwood Press. p. 55. ISBN 978-0-313-33758-1. Retrieved 17 June 2018.Wright GA, Baker DD, Palmer MJ, Stabler D, Mustard JA, Power EF, Borland AM, Stevenson PC (March 2013).

Caffeine in floral nectar enhances a pollinator’s memory of reward”. Science. 339 (6124): 1202–4. Bibcode:2013Sci…339.1202W. doi:10.1126/science.1228806. PMC 4521368. PMID 23471406.

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What’s your poison: caffeine”. Australian Broadcasting Corporation. Archived from the original on 26 July 2009. Retrieved 15 January 2014.Jamieson RW (2001). “The essence of commodification:

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