International Coffee Day 2020: All you need to know about Coffee

International Coffee Day is observed on October 1 every year Established by the International Coffee Organisation ICO the day is a celebration of the industry and the love people have for coffee One single day is by no means enough to cherish a beverage that has gained cult status across the globe Coffee has become an indispensible part of our work schedules and social engagementsEver wondered what it is it that makes us feel so good Why canrsquot some of us function without our steaming cup of goodness in the morning How does it affect our brain and sleep cycle This International Coffee Day we spoke to Consulting Registered Nutritionist Ishitaa Bhatia to help us demystify our love affair with coffee and answer many such questions Whatrsquos Coffee made up ofCoffee is one of the most common beverages consumed in the world This complex drink contains over 1000 compounds many of which are not yet identified Its main component caffeine acts as a stimulant In addition to caffeine other compounds such as chlorigenic acids have shown to be powerful antioxidants in laboratory tests However it is still unclear how strong the activity of these antioxidants is once they have been completely metabolised in the human body The process of roasting the coffee bean has shown to significantly decrease chlorigenic acid content although interestingly compounds released from this breakdown such as caffeic acid are antioxidants in their own right Other antioxidant compounds found in coffee are lignans tannins and anthocyanins albeit in lesser amounts than chlorigenic acids There is some evidence also pointing to coffee being hepatoprotective beneficial for the liver Coffee has also shown to prevent longterm cognitive decline in study populations What is the lsquoCaffeine kickrsquo Does it give us energy View this post on InstagramA post shared by Ishitaa Bhatia ANutr thenutritionproject onAug 7 2020 at 524am PDTldquoIt does not provide energy although when caffeine is ingested it acts on the brain Caffeine blocks certain receptors that promote sleepiness and promote dopamine This in turn has a lsquomood enhancingrsquo and stimulatory effect on us So this is where the extra lsquocaffeine kickrsquo comes from not because it provides energy in the form of caloriesrdquo explained Ishitaa We must remember that caffeine is not only present in coffee but also in tea energy drinks colas cocoa chocolates and some medicationsHow does Caffeine affect our BrainCaffeine is rapidly absorbed in the bloodstream after ingestion and freely crosses the bloodbrain and placental barriers In the brain it inhibits the adenosine A1 and A2A receptors The outcomes of this are twofold First there is an increase in excitatory neurotransmitters chemical messengers such as dopamine which attribute to increased alertness focus and arousal Second its blockade reduces sleepiness Is this lsquoCaffeine Kickrsquo Good or Bad How much Caffeine can we Consume in a Day ldquoItrsquos alright to a certain extent It could be consumed in the earlier half of the day early afternoon to boost alertness and concentration Up to 400mg daily of caffeine or 45 cups of coffee does not raise any health concernsrdquo said Ishitaa However individuals with anxiety and Gastrooesphegial reflux GERD might need to reconsider their coffee consumption as caffeine may raise anxiety levels and may trigger heartburn Also coffee is usually contraindicated in the case of pregnant womenWhy do People React Differently to Caffeine There are multiple factors that influence this One of which is the varying genotypes CYP1A2 that exist This protein present in the liver is responsible for eliminating caffeine from the body Depending on the type of CYP1A2 one possesses genetically heshe can be categorised into a lsquoslowrsquo or a lsquofastrsquo metaboliser Similarly varying A2A receptor polymorphisms in the brain could make some individualsrsquo sleep more sensitive to caffeine than othersHow does Caffeine affect Sleep CyclesDepending on onersquos genetic makeup as well as other factors such as nicotine use pregnancy etc caffeine can remain in the body for a varying amount of time Due to its mode of action on the brain caffeine may affect onersquos sleep cycle It has shown to shorten total sleep time prolong light sleep phases while shortening deep sleep phases Inadequate and low quality sleep could set off a cycle which turn could lead to daytime drowsiness the following day consequently making one reach out to more caffeineldquoIt is thus generally recommended to maintain good sleep hygiene and limit caffeine intake to early evening around 5 PM This could help improve sleep quality and consequent daytime fatigue It may be especially useful in those who are genetically lsquoslowerrsquo metabolisers or more sensitive to caffeinerdquo advised IshitaaCoffee and Disordered Eating A Slippery SlopeEven within its safe limits some may wrongly depend on coffee to keep lsquoboosting their moodrsquo while they are overrestricting their food intake ldquoThe reason behind their low mood and energy levels is inadequate caloric intake in the first placerdquo explained Ishitaa Another culturally acceptable misuse of coffee can be observed when one tries to lsquofill themselves uprsquo or lsquokill their hungerrsquo with coffee instead of food These practices in fact are extremely unhealthy and can be considered as lsquodisordered eating behavioursrsquoCatch up on all the latest Crime National International and Hatke news here Also download the new midday Android and iOS apps to get latest updates MidDay is now on Telegram Click here to join our channel middayinfomedialtd and stay updated with the latest news