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Coffee Revisited: A Critical Look at the Health Effects of Caffeine

11/10/2013

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I am sitting in my office in Jerusalem with a really bad headache. The “I am trying to get off of coffee” kind. Most of my life I was not a coffee drinker but at some point during Yeshiva I just needed a pick-me-up to keep me going---and so began the long term relationship with coffee. Seven years and approximately 4000 cups of coffee later I am beginning to wonder why I need more and more coffee and why I am feeling so tired all the time.

As a naturopathic doctor we are supposed to live what we preach but sadly, in regards to coffee consumption, I am not a very good role model. The naturopathic profession always spoke about how detrimental coffee was for a person’s health.  I have written this article not only for the health conscious reader, but also as a reminder for myself as to why it is important to try to kick this habit. Having prefaced this article with this coffee self-confession, I can now begin to talk to you about the health realities of coffee.


What is it about coffee that makes it so desirable?

Coffee contains caffeine.  In 1994 scientists established that caffeine was an addictive substance. Why do most people not look at coffee this way? When 80% of people are drinking coffee every day it becomes extremely hard to see caffeine for what it really is-- a drug.

Caffeine is in coffee, green tea, black tea, chocolate, coke and other soft drinks. The average cup of drop coffee contains 136 milligrams of caffeine per cup. Three cups per day (my latest average) means one is consuming more than 500 milligrams of caffeine – twice the amount considered a large drug dose of caffeine.  A five minute steeped black tea has between 40-100mg. Coca has 45mg.

How does caffeine work?

Soon after you drink or eat something containing caffeine, it’s absorbed through the small intestine and dissolved into the bloodstream.  Its chemical nature makes it able to penetrate the blood-brain barrier and enter the brain, which is where most of the action of this drug takes place.

Once in the brain caffeine is blocks Adenosine receptors. Adenosine normally activated its receptors which cause a chain reaction that makes us feel tired. Caffeine works by getting to those receptors first and blocking the receptors from being able to accept the Adenosine. Without the adenosine activation the receptor will not be able to trigger the feeling of tiredness.  As well, some of the brain’s own natural stimulants (dopamine) work more effectively when the adenosine receptors are blocked, and all the surplus adenosine floating around in the brain cues the adrenal glands to secrete adrenaline, another stimulant.

Regardless of the scientific chemical ways that caffeine works, one thing is forsure, caffeine makes us less tired and more alert. With the ever-increasing work and family demands we are in need of more and more energy and it appears that as a society we reach out to the drug caffeine to help us cope. But the question is clear - what are the long-term side effects of taking an addictive drug?


Why is caffeine/coffee so bad for our health?


What happens is that people who consume coffee, tea, soda or energy drinks with caffeine on a daily basis eventually begin to have altered brains with adjusted brain chemistry. The most notable change is that brain cells grow more adenosine receptors. As I mentioned above, Adenosine receptors control the feeling of being tired. With more receptors we are going to need increased amounts of caffeine to block them or we will end up feeling even more tired. As well, studies indicate that caffeine causes the brain to decrease the number of receptors for norepinephrine, our natural stimulant that gives us energy.  In other words – Drinking Coffee makes us more tired in the long run.  

What else is coffee/caffeine doing to my body?

Although research has not always been consistent, caffeine has been implicated as a definite or contributing factor in reactive hypoglycemia, anxiety, panic attacks, depression, moodiness, insomnia, hypertension, fibrocystic breast changes, impaired fertility, headaches, cardiac arrhythmias, and acid reflux.

As can be ascertained from the above list, coffee is not a good choice for people who have with these concerns or anyone trying to avoid the their development. 

Aside from the abovementioned disease states caffeine causes a host of other problems.

Depletes Magnesium: Caffeine has been noted to block Magnesium from being absorbed in the body, which is a critical mineral, involved in relaxing muscles – so you may end up with body aches and pains as a heavy coffee drinker. Note that the Fibromyalgia patients have 20% less magnesium to begin with, so coffee is a really bad idea for people suffering from Fibromyalgia.

Depletes B vitamins: Most common is B1 – responsible for energy metabolism, protein synthesis and nervous system function. Deficiency leads to fatigue, and headaches.

Pesticides: Yes it is unfortunate but true. Growers of coffee use more pesticides on coffee plants than on any other crop.

Nitrosamines: These naturally occurring substances in coffee are the same carcinogens found in bacon and other cured meats.

Dehydration: Caffeine is a diuretic. For each cup of coffee you drink you lose a cup of water. When drinking it you are actually not getting any water intake.


Adrenal exhaustion: Feeling extremely tired? Remember I mentioned that adrenal glands secrete the stimulant adrenaline. The problem is that eventually the adrenal glands start to burn out from being stimulated for adrenaline too much by the caffeine.

Suppressing Optimal Digestive Functioning: The response of the body to coffee is to not "rest and digest" but to shunt blood away from the stomach. Eating food while drinking coffee is therefore not a good idea. Food left in the stomach will ferment, putrify and turn rancid. Nutrients and mineral will not be absorbed.

Acidic: The acidic nature of coffee will over time kill a lot of the healthy bacteria in your stomach. Health problems associated with decreased good bacteria are: acne, constipation, diarrhea, recurring colds and flu’s, colitis, IBS, and fibromyalgia.

Blood Sugar Chaos: Caffeine makes blood sugar levels rise slightly. Adding sugar and milk to your coffee further worsens this increase in blood sugar. What happens is that the sugars are then removed rapidly from the blood into the cells via insulin but the effect is that you are left more sugar deficient in the blood (reactive hypoglycemia) than you started before drinking the coffee. Then you end up craving more sugar and feel tired shortly after your coffee – it’s a vicious cycle.

Is there any good news about Coffee?

It is an antioxidant, which is generally a pretty good thing. It also is associated with reduced incidence of certain chronic diseases, namely gallbladder disease, Parkinson’s disease and type 2 diabetes. But green tea has the same effect (at least on reducing the incidence of acquiring diabetes) with much less caffeine and a much wider variety of bioflavonoids, antioxidants and anti cancer properties.

What are some Coffee Alternatives?

Start kicking your caffeine addiction by replacing coffee with green tea or herbal teas. Drink a lot of water.

What are some healthy alternatives I can use for improving my energy?

There are a lot of healthier ways to support energy production in the body. Diet, nutrition, exercise, certain vitamins and herbs can help you safely support the body as it tries to cope with the rigors and stresses of work and life demands.

 
The final word on coffee:

It’s clear from the abovementioned information that caffeinated Coffee is not a good long-term solution for dealing with our need for more energy. It has been shown to have many negative side effects and seriously affects our bodies while at the same time altering our brain chemistry. What’s worse – it contains a known addictive substance that makes us more tired in the long run. Although coffee has some real benefits, in my opinion, they do not outweigh the negative effects it causes to our overall health. Hopefully this article has inspired you to think a bit more critically about the nature of coffee and possibly given a few of you the “boost” you needed to quit drinking coffee for good.


Dr. Anders Nerman, N.D. is a Naturopathic Doctor with an Integrative Family Medical practice in Wolfson Medical Center in Jerusalem, Israel. For more visit www.drnerman.com or call 972-54-427-8667.

Information is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or adopting any treatment for a health problem.


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5 Tips and 1 Natural SUPER Secret to an Easier Yom Kippur Fast

9/12/2013

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A lot of people dread Yom Kipper, a day of fasting with no water. The possibility of headaches, fatigue, and endless cravings for food are very real. You may experience this year after year. The truth is it does not have to be this way.  Here are some helpful tips and one SUPER secret to make it through the fast with flying colors!



Chia - Secret Weapon for Fasting. (Picture of Chia Pet)

#1 Reduce Caffeine Early!  

Two weeks before the fast slowly wean off coffee.  Caffeine withdrawal is the number one reason for a hard fast. Stop drinking coffee 2 weeks prior to the fast. Switch to green tea (less caffeine) to minimize the withdrawal effects. Taper in such a way that you completely eliminate caffeine 3 days before the fast.  Do this and you may not have to endure the symptoms prior to the holiday.

#2 Hydrate, Hydrate, Hydrate:

Honestly most people are dehydrated most of the time.  The second most common reason for a bad fast is plain dehydration. So if you start out dehydrated, you will be that much worse on game day. Therefore, one should increase their water intake to at least 8 glasses of water/day (2L) for 2-3 days prior to the fast. Also avoid coffee as it is a diuretic and makes you lose water.


#3 Focus on eating complex carbs before the fast:

Complex carbohydrates like those found in whole grain pasta and breads, brown rice, fruits, vegetables, and beans (legumes) are best for maintaining your body's muscle energy levels during the fast.  As an added benefit, carbohydrates help your body absorb water more efficiently, so eating carbs will aid in staying hydrated during the fast. Whole-grain products and fruits/vegetables that are high in fiber are best, as these will not only provide energy but are slower to digest and will keep you feeling fuller the longest.

Avoid complex simple carbohydrates (basically anything made from white flour or containing added sugars) as these kinds of carbs will make you MORE hungry  due to their effects on blood sugar.

#4 Eat smaller meals before YK

Large meals will actually use up more water in order to process them. The goal is to feel full, not stuffed or bursting. Eating too much too quickly can also lead to crashing blood sugar and difficult hunger pangs a few hours after the meal. Your body will try to absorb all the extra nutrients quickly and will overcompensate, leading to a blood sugar crash.

#5 Drink Water, Not Coffee, Soda or Alcohol:

There is a final festive meal traditionally made before YK starts called seudah ha-mafseket:  At this last meal before the fast try to drink lots of water, or sugar free sports drinks. Avoid beverages with caffeine (soda, coffee, tea) and alcohol, as these will worsen dehydration significantly if consumed right before the fast. Also avoid juices, as they are high in simple sugars, which will spike and then crash your blood sugar leaving hungry again a few hours later.  

BONUS!! SUPER SECRET WEAPON FOR A SUCCESSFUL FAST! CHHH-Chia!!


Yes its true!  Best known for its functional role in the growth of pseudo-hair on the Chai Pet. If you never heard of this super-food you are going to want to look into it. It is chockfull of goodness.

Besides being awesome in a nutritional sense, Chia seeds also have an added benefit of holding 10 times their weight in water. Therefore, they are good for decreasing the effects of a fast because the seeds act like mini time-release water capsules.

People swear by this little secret and I would like to share it with you.

Chia “Fast” Relief Instructions:

How to make it:

1. Soak 1 tsp in 1 cup of water overnight in the fridge.

2. Add the chia into water and drink right before the fast.

3. Experience an easy fast.

I wish everyone an easy but meaningful fast this year! G’mar Hatima Tova!

Dr. Anders Nerman, ND

Dr. Anders Nerman, N.D. is a Naturopathic Doctor with an Integrative Family Medical practice in Wolfson Medical Center in Jerusalem, Israel.   He has focus in the treatment of Digestive Disorders, Food Allergy/Intolerance Testing, Infertility and Hormone Balancing, Chronic Pain/Fibromyalgia, Chronic Fatigue and Weight Loss. For more info contact: drnermansoffice@gmail.com or visit www.drnerman.com. To book an appointment call 054-427-8667.


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Drink Coffee? Here are some reasons why that is a BAD idea.

7/16/2013

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Picture
 I am sitting in my office in Jerusalem with a really big headache. You know the kind – the “I am trying to get off coffee” kind. Most of my life I was not a coffee drinker but at some point during Medical School I just needed a pick-me-up --- and so began the long term relationship with coffee. 6 years and approximately 4000 cups of coffee later and am beginning to wonder why I need more and more coffee and why I am so tired all the time.

As a naturopathic doctor we are supposed to live what we preach and sadly, in regards to coffee consumption, I am a bit of a hypocrite. The naturopathic profession always spoke about how bad coffee was for a persons health. I write this post not only for the health conscious reader, but also for myself as I try to kick this habit. As with all addictions - education is needed to create awareness that eventually will lead to a change.  Hopefully this post will help us stop drinking coffee – which we love (cause its so tasty) -- but which apparently is not very healthy---here's why:

What is it about Coffee that makes it so desirable?

Coffee contains Caffeine. We all know that it is an addictive substance, that is not news. But what we don’t talk about is how it is a potentially toxic drug. Caffeine is in coffee, green tea, black tea, chocolate, coke and other soft drinks. The average cup of drop coffee contains 136 milligrams of caffeine per cup. Three cups per day (my latest average) means one is consuming more than 500 milligrams of caffeine – twice the amount considered a large drug dose.  A five minute steeped black tea has between 40-100mg. Coca has 45mg.

Why is Caffeine/Coffee Bad?

Although research has not always been consistent, caffeine has been implicated as a definite or contributing factor in:

·      Reactive hypoglycemia

·      Anxiety

·      Panic attacks

·      Depression

·      Moodiness

·      Insomnia

·      Hypertension

·      Fibrocystic breast changes

·      Impaired fertility

·      Headaches

·      Cardiac arrhythmias

·      Acid reflux

As can be acertained from the above list, coffee is not a good choice for people who have with these concerns or anyone trying to avoid the their development. 

Aside from the disease states it can exacerbate or cause, caffeine in coffee causes a host of other problems.

Depletes Magnesium: Caffeine has been noted to block Magnesium from being absorbed in the body, which is a critical mineral involved in relaxing muscles – so you may end up with body aches and pains as a heavy coffee drinker. Note that the Fibromyalgia patients have 20% less magnesium to begin with, so coffee is a really bad idea for people suffering from Fibromyalgia.

Depletes B vitamins: Most common is B1 – responsible for energy metabolism, protein synthesis and nervous system function. Deficiency leads to fatigue, and headaches.

Pesticides: Yes it is unfortunate but true. Growers of coffee use more pesticides on coffee plants than on any other crop.

Nitrosamines: These naturally occurring substances in coffee are the same carcinogens found in bacon and other cured meats.

Trans Fats: The roasting process that brings out coffee aroma converts the oils in coffee to dangerous trans fats.

Dehydration: Caffeine is a diuretic. For each cup of coffee you drink you lose a cup of water. You are not getting any water intake. Think about it.

Adrenal exhaustion: Not feeling the buzz from coffee anymore? You could have adrenal exhaustion.  With just 100–200 mg of caffeine (one short cup of drip coffee), your Adrenals begin pumping out stress hormones — epinephrine (aka adrenaline), norepinephrine, and cortisol. This is what enables you to get the boost...but the downside is that overuse of coffee will actually burn out the adrenal gland such that it can not longer make enough of these hormones...and hence you begin to need more and more coffee to have the same effect. In other words...eventually coffee will begin to make you feel MORE tired.


Suppressing Optimal Digestive Functioning: The response of the body to coffee is to NOT "rest and digest" but to shunt blood away from the stomach. Eating food while drinking coffee is therefore not a good idea. Food left in the stomach will ferment, putrify and turn rancid. Nutrients and mineral will not be absorbed.

Acidic: The acidic nature of coffee will over time kill a lot of the healthy bacteria in your stomach. Health problems associated with decreased good bacteria are: acne, constipation, diarrhea, recurring colds and flu’s, colitis, IBS, and fibromyalgia.

Blood Sugar Chaos: Caffeine makes blood sugar levels rise and makes the body release insulin to normalize these effects. This increase in blood sugar is further worsened by adding sugar and milk to your coffee. What happens is that the sugars are rapidly removed from the blood into the cells via the insulin but you are left more sugar deficient in the blood (reactive hypoglycemia) than you started before drinking the coffee....and then you crave more sugar and feel tired shortly after your cup of Joe.

Other bad influences: Temporary stiffening of arteries and mixed effects on short term memory.

What about decaf?

Decaffeinated coffee may contain (depending on the solvent used in the chemical process) a high concentration of tricholoethylene, a potent liver carcinogen. Not good. But you just need to do a bit of research to see which solvent your brand uses.

Is there good news about caffeine?

It is an antioxidant. It also is associated with reduced incidence of certain chronic diseases, namely gallbladder disease, Parkinson’s disease and type 2 diabetes. But green tea has the same effect (at least on reducing the incidence of acquiring diabetes) with much less caffeine and a much wider variety of bioflavnoids, antioxidents and anti cancer properties.

Coffee Alternatives:

Start the process of kicking you caffeine addiction with Green Tea or Herbal Teas. Drink a lot of Water.

What healthy alternatives can I use for improving energy?

There are a lot of healthier ways to support energy production in the body. Diet, nutrition, exercise, certain vitamins and herbs can help you safely support the body as it tries to cope with the rigors and stresses of work and life demands. Adrenal support is a must for everyone who is under stress. Call 054-427-8667 today to book an appointment to get your custom-tailored Stress Support and Energy Boosting Treatment!

Dr. Anders Nerman, N.D. is a Naturopathic Doctor with an Integrative Family Medical practice in Wolfson Medical Center in Jerusalem, Israel.  He also practices in Ramat Eshkol, and Beit Hakerem. He has focus in the treatment of Digestive Disorders, Food and Environmental Allergy Testing, Fertility and Women's Health, Chronic Pain/Fibromyalgia, Chronic Fatigue and Weight Loss. For more info contact: drnermansoffice@gmail.com or visit www.drnerman.com. To book a visit call 054-427-8667.



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    Dr. Anders Nerman, N.D. is a Canadian-trained Naturopathic Physician living and practicing in Jerusalem, Israel.

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