Read this drink in the morning: is your morning coffee affecting your brain?

Many people start their day with a cup of coffee, but the compounds in this drink may play a role beyond boosting morning energy.

The first morning drink for many of us is a cup of coffee; A drink that we usually go to to relieve sleepiness and start the day energetically. But evidence presented in a new EatingWell report suggests that coffee may have benefits for brain health beyond alertness. The combination of caffeine and polyphenols in coffee can help increase concentration and be related to better cognitive performance and reduce some risks associated with neurodegenerative diseases.

Why does coffee make the brain more alert?

An 8-ounce cup of brewed coffee has an average of about 96 milligrams of caffeine. Caffeine is a central nervous system stimulant and can increase the feeling of alertness by blocking the effect of adenosine, a substance associated with feelings of sleepiness. According to the research presented in this report, consumption of one to two cups of coffee, or a maximum of about 200 mg of caffeine, can improve reaction speed and performance accuracy in healthy adults. But here's an important point: more is not always better. At higher doses, especially 300 mg of caffeine or more, the results regarding improved mental performance are not uniform and the likelihood of restlessness and tremors increases.

Coffee and reducing the risk of brain diseases

Perhaps the most interesting part of the story is the connection between coffee consumption and brain health in the long run. In a large population study cited in the report, daily coffee consumption was associated with a 34 percent lower risk of Alzheimer's-related dementia and a 37 percent lower risk of Parkinson's disease compared to no coffee. Of course, this relationship was seen when coffee was consumed in caffeinated form without sugar. So coffee with lots of sugar, syrup, or sweetening additives doesn't necessarily have the same benefits. Polyphenols and caffeine in coffee are among the compounds that may play a role in reducing oxidative stress and inflammation; Two factors that are important for brain health.

Can coffee make the brain more resistant to aging?

As we age, changes in memory and cognitive function are a major concern for many people. The report cites a 43-year study of more than 130,000 people in which those who got the most caffeine from coffee — about two to three cups a day — had an 18 percent lower risk of developing dementia. Of course, this finding does not mean that coffee can prevent cognitive decline or dementia; Such studies show correlation and do not prove cause and effect.

When is the best time to drink coffee?

If coffee is going to be a part of your daily routine, the time of consumption is also important. The experts recommended in the report suggest drinking coffee in the morning or early in the day so that the effect of caffeine on alertness is less likely to interfere with sleep at night. One of the suggested recommendations is a gap of about 9 hours or more between the last cup of coffee and bedtime; Especially if you are sensitive to caffeine.

Coffee itself is not the only part of the story; What you put in the cup is also important. It's okay to add a little milk or cream, but too much sugar and fat can increase your calorie intake and negate some of the potential benefits of coffee. If you like your coffee a little sweet, one of the suggestions in the report is to use cinnamon; You can add a small amount of cinnamon to the coffee before brewing.

How many cups of coffee a day is appropriate?

In the report, consumption of about 2 to 3 cups of coffee per day is associated with some benefits related to brain health. However, the right amount is not the same for everyone. The US Food and Drug Administration recommends a maximum of 400 milligrams of caffeine per day for most healthy adults, but some people may experience anxiety, palpitations, digestive upset, or sleep disturbances with even lower amounts. Therefore, the best value is not necessarily the highest value; Rather, it is the lowest amount that provides optimal alertness without causing side effects.

If you don't like coffee, what should we drink?

The good news is that you don't have to drink coffee to take care of your brain.

water; Starting the day with a glass of plain water can help keep the body hydrated. Water is important for brain cell communication, blood flow and nutrient transport, as well as maintaining concentration.

green or black tea; Tea has less caffeine than coffee and green tea contains L-theanine in addition to polyphenols. The combination of less caffeine and L-theanine may be a better option for people who experience restlessness with coffee.

kefir; If you are looking for a drink that, in addition to protein and nutrients, also helps with gut health, kefir can be another option. The close connection between the gut and the brain, which is called the gut-brain axis, is one of the reasons why gut microbiome health is important for brain health.

A morning cup of coffee can be more than just a way to wake up. Caffeine and polyphenols in coffee are associated with increased alertness and concentration, and some studies have linked coffee consumption with a lower risk of some neurodegenerative diseases.

But the secret of better use of this drink is in its quantity, time and additives: preferably drink coffee in the morning or early in the day, don't overdo it with sugar and pay attention to your body's reaction, and if coffee is not compatible with your body, water, tea and kefir can be good alternatives to start a healthy morning.