How to get a barista certificate for drinking coffee? The hazards and side effects reveal the negative effects and health risks of long-term drinking on the body

The main components of coffee and the body's response mechanism

Coffee contains a variety of bioactive ingredients, the most well-known of which is caffeine. Caffeine is a natural stimulant that stimulates the central nervous system and increases the release of neurotransmitters, especially dopamine and norepinephrine, thereby increasing alertness, attention and reaction speed. Caffeine's mechanism of action is to bind to adenosine receptors in the brain and inhibit the effects of adenosine, which usually helps to cause drowsiness and relaxation, so caffeine can keep people awake and energetic.

In addition to Andaman caffeine, coffee also contains polyphenolic compounds, such as chlorogenic acid and caffeic acid, which have strong antioxidant properties. Antioxidants can neutralize free radicals in the body, reduce cell damage, and may play a protective role in the cardiovascular system. Some studies have shown that polyphenolic compounds can also improve blood circulation and lower blood pressure, thereby combating the risk of cardiovascular disease.

In addition, the tannin compounds in coffee also have a certain effect on the digestive system. They help promote gastric juice secretion and stimulate appetite, but if consumed in excess, they may cause excessive gastric acid and increase the risk of gastroesophageal reflux or gastric ulcers. Therefore, while coffee enhances digestive function, it may also cause discomfort to the gastrointestinal tract.

Overall, the main ingredients of coffee affect the nervous system, cardiovascular system, and digestive system through their respective mechanisms of action. Drinking it in moderation can bring benefits such as refreshing the mind and anti-oxidation, but it is also accompanied by certain side effects. Especially for sensitive people or those who drink excessively for a long time, its negative effects cannot be ignored.

Potential harms of caffeine to cardiovascular health

As one of the main active ingredients in coffee, caffeine stimulates the central nervous system to produce excitatory effects, which in turn affects the cardiovascular system. Studies have shown that caffeine can increase blood pressure by increasing the activity of the sympathetic nerves, causing the heart rate to accelerate and blood vessels to constrict. For most healthy people, this effect is usually temporary, but for patients with hypertension or heart disease, this effect may increase the cardiovascular burden and increase the risk of sudden heart attacks.

Long-term, high-volume coffee consumption can have a more lasting effect on blood pressure. Although some studies suggest that moderate coffee consumption may not have a significant long-term effect on blood pressure for most people, for those who already have high blood pressure or are sensitive to caffeine, regular high-dose coffee intake may lead to a persistent state of high blood pressure and increase the risk of heart disease and stroke.

Especially for people who already have heart disease, the stimulating effect of caffeine may cause problems such as irregular heartbeat or arrhythmia. Caffeine can stimulate the heart to beat faster by increasing the secretion of adrenaline. If the heart function is not good at this time, it may cause more serious health problems. Therefore, patients with cardiovascular disease should be particularly careful about the amount of coffee they consume.

In general, although the effects of caffeine on healthy people are limited, long-term or excessive coffee intake may pose a potential risk to cardiovascular health, especially for patients with hypertension and heart disease. Understanding your own health status and controlling your coffee intake are the keys to maintaining cardiovascular health.

Coffee's irritation to the gastrointestinal tract and potential risks

The effect of coffee on the gastrointestinal tract is mainly reflected in its role in stimulating gastric acid secretion. The caffeine, acidic components and other chemicals in coffee can cause the gastric mucosa to secrete more gastric acid, which may cause stomach discomfort in some people. For healthy people, drinking coffee in moderation usually does not cause obvious problems, but for people with more sensitive gastrointestinal tracts, especially those with gastroesophageal reflux disease (GERD) or gastric ulcers, the irritation of coffee may aggravate symptoms.

Studies have found that coffee can relax the lower esophageal sphincter, causing gastric acid to reflux into the esophagus, thereby exacerbating the symptoms of gastroesophageal reflux disease, such as heartburn, chest pain, belching, etc. These symptoms will become more obvious with the intake of coffee, especially when drinking coffee on an empty stomach, which is more likely to cause excessive gastric acid.

In addition, the acidic substances in coffee can stimulate the gastric mucosa, which may also aggravate existing symptoms of gastric ulcers or gastritis. For people who drink excessive amounts of coffee for a long time, the protective layer of the gastric mucosa may be weakened, increasing the erosion of gastric acid on the stomach wall, leading to gastrointestinal discomfort such as stomach pain and indigestion.

Therefore, although coffee can promote digestion to a certain extent, people with gastrointestinal problems should pay special attention when drinking coffee, avoid drinking on an empty stomach or excessive intake, and reduce irritation to the gastrointestinal tract. If you have related gastrointestinal diseases, it is best to consult a doctor whether it is appropriate to continue drinking coffee.

The effects of caffeine on sleep and its potential harm

As a central nervous system stimulant, caffeine can increase brain alertness and reduce fatigue. It binds to adenosine receptors in the brain and inhibits the effects of adenosine. Adenosine is a neurotransmitter that helps promote sleep and regulate sleep cycles. Therefore, the effect of caffeine makes us feel awake and energetic. However, it is this effect that can disrupt normal sleep cycles.

When caffeine is consumed in excess, especially in the afternoon or evening, it may affect the secretion of melatonin. Melatonin is an important hormone that regulates the sleep and wakefulness cycle, and caffeine may delay its secretion, causing problems such as difficulty falling asleep, shallow sleep, and frequent awakenings at night. Studies have shown that the half-life of caffeine is about 3 to 5 hours. Some people metabolize caffeine more slowly, which may cause caffeine consumed a few hours before bedtime to still affect their sleep quality.

This effect is particularly evident for people who consume high doses of coffee over a long period of time. Repeated stimuli may lead to an exacerbation of insomnia symptoms, and the impact on deep sleep is particularly significant. The deep sleep stage is essential for physical recovery, and caffeine may shorten this stage, thereby affecting the mental state and physical function of the next day.

Therefore, to ensure adequate sleep quality, experts recommend avoiding caffeinated beverages after dinner or a few hours before bedtime. If you have insomnia or poor sleep quality, reducing your coffee intake or choosing low-caffeine drinks may help improve your sleep.

Effects of Caffeine on Anxiety and Mood Swings

As a neurostimulant, caffeine not only affects the physiological functions of the body, but also has a significant impact on the psychological state. When drinking excessive amounts of coffee, caffeine stimulates the central nervous system and increases the secretion of norepinephrine and dopamine in the brain. These substances are usually associated with alertness and excitement. However, for patients with anxiety and depression, the stimulating effect of caffeine may aggravate their symptoms, leading to increased anxiety and even mood swings.

One of the mechanisms of action of caffeine is to activate the sympathetic nervous system by increasing heart rate and blood pressure, which may produce anxiety-like physiological reactions in some people, such as accelerated heartbeat, sweating, dizziness, etc. Especially in the case of high-dose or frequent coffee drinking, long-term nervous system excitement may lead to emotional instability, manifested as aggravated anxiety symptoms or fluctuations in depression.

In addition, caffeine's interference with sleep may also indirectly affect mental health. Due to insufficient sleep or poor sleep quality, emotional and psychological states may become more sensitive, and anxiety and depression are likely to worsen. Over-reliance on coffee to stay awake and focused may actually lead to more psychological distress, forming a vicious cycle.

Therefore, while moderate coffee consumption may not directly cause mental health problems, for people with anxiety or depression, reducing caffeine intake, or choosing low-caffeine drinks, may help relieve anxiety and mood swings and improve mental health.

Potential effects of caffeine on bone health

The caffeine in coffee is believed to affect the absorption and metabolism of calcium, which may have an adverse effect on bone health. Studies have shown that caffeine can increase the excretion of calcium in urine, thereby reducing calcium storage in bones. Calcium is a key mineral for maintaining bone density and bone strength, so long-term high-dose coffee intake may pose a potential risk to bone health.

Long-term and heavy coffee drinking, especially more than three to four cups a day, may lead to calcium loss, thereby increasing the risk of bone density loss. This effect is particularly evident in the elderly, because with age, the body's calcium absorption capacity is weakened, and excessive caffeine intake may further aggravate the process of osteoporosis and increase the risk of fractures.

Especially for women, the impact of long-term coffee drinking is more prominent. After menopause, the estrogen level in women's bodies decreases, and this change itself may lead to a decrease in bone density. If coupled with excessive coffee intake, bone fragility may be further aggravated. Therefore, the elderly or those at high risk of osteoporosis should pay special attention to caffeine intake and avoid excessive coffee drinking.

In order to protect bone health, it is recommended that people drink coffee in moderation and avoid over-reliance on coffee for energy. For those with decreased bone density or osteoporosis, they can consider increasing calcium-rich foods or calcium supplements while reducing caffeine intake to reduce the negative impact on bone health.

Psychophysiological mechanisms of caffeine addiction and dependence

Caffeine, as the main ingredient in coffee, is addictive. People who drink a lot of coffee for a long time, especially those who habitually rely on its refreshing effect, may gradually develop a physiological dependence on caffeine. Caffeine stimulates the central nervous system of the brain, increases the secretion of dopamine and norepinephrine, and makes people feel pleasure and excitement. This "reward" mechanism may make people dependent, especially when they do not consume caffeine, a series of discomfort reactions will occur.

When a person consumes a lot of coffee for a long time, the body's tolerance to caffeine gradually increases, which means that more caffeine is needed to achieve the same refreshing effect. At this time, stopping or reducing caffeine intake may trigger a series of withdrawal symptoms, including headaches, irritability, depression, fatigue, etc. Studies have found that caffeine withdrawal reactions usually begin to appear within 12 to 24 hours after stopping drinking, and may last for several days in the most serious cases.

In addition, long-term dependence on caffeine may also affect mood regulation and increase anxiety and restlessness. The stimulating effect of caffeine may disrupt the normal rhythm of the nervous system and make people more sensitive to stress. Especially when the intake is suddenly reduced or completely stopped, physical and psychological discomfort may be aggravated, which in turn triggers negative mood swings.

Therefore, if you find yourself unable to function or get by without coffee, you may have developed a caffeine dependence. To avoid the negative effects of dependence, it is recommended to gradually reduce your coffee intake and replace it with low-caffeine or decaffeinated drinks to alleviate withdrawal symptoms and restore your body's natural balance.

The balance of health benefits and risks of moderate coffee consumption

Drinking coffee in moderation may have some positive effects on health. Caffeine, as a stimulant of the central nervous system, can significantly improve alertness and attention, helping to improve work efficiency and mental concentration. In addition, studies have shown that moderate coffee intake also has antioxidant effects, which can neutralize free radicals in the body and slow down the aging process of cells, thereby helping to reduce the risk of certain chronic diseases, such as cardiovascular disease and certain types of cancer.

Moderate coffee consumption is also associated with improved athletic performance and improved mental state. Caffeine can increase the burning of body fat and improve exercise endurance, which has a positive effect on fitness enthusiasts or athletes. At the same time, caffeine can stimulate the secretion of dopamine, improve mood, help relieve mild depression and anxiety, and improve the overall quality of life.

However, despite these potential health benefits of coffee, excessive consumption may still have side effects. Too much caffeine may cause insomnia, anxiety, increased heart rate and other discomforts, and even aggravate high blood pressure or cause gastrointestinal discomfort. Therefore, maintaining moderate consumption is the key, and it is generally recommended that the daily caffeine intake per person should not exceed 400 mg, which is about 3 to 4 cups of coffee.

In general, the benefits and risks of coffee are relatively balanced. Moderate drinking can bring certain health benefits, while excessive drinking may cause physical and psychological problems. Everyone has different tolerance to coffee, so understanding your own needs and limitations and properly controlling your coffee intake can maximize its health benefits.

How to effectively reduce the side effects of coffee

In order to enjoy the refreshing effect of coffee while reducing its possible side effects, you first need to control the amount you drink. The appropriate amount of caffeine intake is generally considered to be no more than 400 mg per day, which is about 3 to 4 cups of regular coffee. Excessive coffee consumption may cause insomnia, anxiety, gastrointestinal discomfort and other problems. Therefore, limiting daily intake, especially avoiding drinking a large amount of coffee at one time, is an effective way to reduce side effects.

Another key way to reduce side effects is to avoid drinking coffee on an empty stomach. When the stomach is empty, gastric acid secretion is more active. Drinking coffee may irritate the stomach wall and increase gastric acid secretion, thus causing stomach pain, gastroesophageal reflux and other discomforts. In order to protect the health of the gastrointestinal tract, it is best to drink coffee after breakfast or while eating, which can reduce the irritation of coffee to the stomach.

In addition, choosing low-caffeine or caffeine-free alternative drinks is also a way to reduce side effects. For example, choosing low-caffeine coffee or decaffeinated coffee can help you enjoy the taste of coffee while avoiding the adverse reactions caused by excessive caffeine intake. For sensitive people, avoiding drinking coffee at night is also an important measure to prevent insomnia.

Finally, taking regular breaks and maintaining good living habits are also effective ways to reduce the side effects of coffee. If you rely on coffee for a long time, you will easily become addicted, increase anxiety or mental fatigue. Therefore, it is appropriate to reduce the amount of coffee or take a "break" period to help the body restore its natural vitality and avoid the negative effects of caffeine dependence.

Conclusion and recommendations for healthy coffee drinking

Through the discussion in this article, we can see that the effects of coffee vary from person to person. Drinking coffee in moderation can bring health benefits such as refreshing and anti-oxidation to many people, but excessive or improper drinking may cause side effects such as insomnia, gastrointestinal discomfort, and anxiety. Therefore, the key to drinking coffee is the word "moderation". Understanding your own tolerance and adjusting your intake according to your personal physical condition can effectively reduce the negative effects of coffee.

Experts generally recommend that the total amount of caffeine consumed by healthy adults should be controlled within 400 mg per day, which is approximately equivalent to 3 to 4 cups of regular coffee. Pregnant women, patients with high blood pressure, people with sensitive gastrointestinal tract or people who are prone to insomnia should further reduce their coffee intake or choose low-caffeine drinks. In addition, avoid drinking coffee on an empty stomach and ensure that you have enough food to match it to reduce irritation to the gastrointestinal tract.

In conclusion, coffee is a popular drink that should be consumed wisely according to one's health status and lifestyle. If the amount consumed is properly controlled and combined with a healthy lifestyle, coffee can become a part of daily life without causing adverse effects on the body. In order to maintain good physical and mental health, coffee should be consumed in moderation and at the right time to ensure that its benefits are enjoyed while avoiding potential health risks.