Drinking coffee linked to better ageing in women, new study finds
According to an analysis published in Neuroscience & Biobehavioural Reviews, 'the scientific consensus regarding basic cognitive functions is that caffeine in doses from 32 to 300 mg enhances fundamental aspects of cognitive performance, such as attention, vigilance, and reaction time'. This is thought to be due to caffeine blocking the adenosine receptors in the brain, which temporarily heightens memory and alertness.
Coffee is also rich in polyphenols, 'a group of antioxidants and particularly chlorogenic acids (naturally occurring compounds that appear in plants such as coffee and tea) that are linked to many brain health benefits,' says Dr Emily Leeming, a nutritionist and author of Genius Gut: The Life-Changing Science of Eating for Your Second Brain.
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These polyphenols are believed to be protective against Alzheimer's, the most common form of dementia. A 2023 meta-analysis published by scientists at Inje University in South Korea highlighted that for those who drank fewer than four cups a day, polyphenols 'may contribute to the prevention of neurodegeneration and cognitive decline'. Caffeine has also been shown to reduce amyloid-beta production and tau phosphorylation – key pathological hallmarks of Alzheimer's.
Dr Gill Livingston, professor in psychiatry of older people at University College London, says that of the studies undertaken to date, 'the jury is still out but [caffeine] does not seem to harm you'.
2. It contains good bacteria that boost your gut health
The polyphenols in coffee also act as 'potential prebiotics for your gut microbes,' Leeming says, boosting their growth and motility, and creating favourable conditions for other good bacteria to flourish.
Research from ZOE, the nutrition app, found that coffee had the strongest food-microbiome association of 150 consumables they surveyed. Coffee drinkers had six to eight times more L. asaccharolyticus in their microbiome – a bacteria which also led to increased levels of hippurate, a key marker of metabolic and gut health.
Leeming also points out that while much has been made of the potential upsides of coffee drinking, caffeine can be deleterious for our health if consumed too late in the day. She advises drinking it no later than noon, 'as caffeine floats around in our bloodstream long after the buzz has worn off, and can lead to a lower quality of sleep, even for those who have no problem getting to sleep after an evening espresso'. Poor sleep has repeatedly been found to increase mortality risk.
There are concerns too that, as a high-caffeine diet increases the amount of calcium lost via urine, bone density could diminish if enough replacement calcium is not consumed. The Royal Osteoporosis Society advises that, 'if your calcium intake is low, or you have other risk factors for osteoporosis, aim to have no more than four cups of coffee a day'.
3. Coffee drinkers have improved heart health, studies show
A study by Queen Mary University of London and the Budapest Semmelweis University in 2022 found that up to three cups of coffee a day had a protective effect on heart health, and led to a reduction in overall mortality rate and risk of stroke. Research published in the European Heart Journal in January, meanwhile, showed that morning coffee consumption was associated with improved heart health. Compared to non-coffee drinkers, those who consumed theirs in the morning were 16 per cent less likely to die of any cause, and 31 per cent less likely to die of cardiovascular disease.
According to Tracy Parker, a senior dietitian at the British Heart Foundation, 'research shows that drinking moderate amounts of caffeine – up to four or five cups of coffee a day – doesn't seem to have a negative impact on the heart and should be fine for most people.' But she warns that excessive consumption (above the recommended 400mg daily), 'can lead to temporary increases in blood pressure and heart rate, as well as side effects like palpitations, anxiety, nausea and headaches.' Leeming also adds that 'not everyone reacts well to coffee. It can cause jitters, or digestive issues in some people.'
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Sydney Morning Herald
7 days ago
- Sydney Morning Herald
Eight foods that will trigger your IBS – and what to have instead
Fructose – this is a sugar that makes many fruits problematic. Polyols – these are sugar alcohols that occur naturally in stone fruits and some vegetables, as well as some processed foods as an additive. Fructans – it is most commonly consumed via onions, garlic and wheat. It is a fermentable (gas-producing) sugar. GOS or galactooligosaccharide – these are short-chain carbs that lurk in legumes, including beans, chickpeas, and lentils. Lactose – this is a sugar found in milk products. Loading The eight worst foods for IBS 1. Wheat Gluten gets a bad reputation but it is not always the enemy, suggests Dr Emily Leeming, a nutrition and microbiome scientist and the author of Genius Gut. 'Some people with IBS report feeling better on a gluten-free diet, but this isn't the case for everyone,' she says. In fact, if bread worsens your IBS symptoms, its gluten content may be a red herring: 'For some wheat-containing foods like bread and pasta – which contain high levels of both gluten and one or more FODMAP – it can seem like gluten is triggering issues, when in fact it's the FODMAP.' Studies suggest that for most IBS sufferers who find food containing gluten a trigger, the enemy is actually fructans, a type of sugar in FODMAP foods. 2. Dairy 'Dairy can be aggravating for people with IBS because they may struggle to digest lactose, a natural sugar found in milk products,' says Kalinik. But there is hope for dairy lovers. Fermented milk products like hard cheese or yoghurt may be better tolerated, she suggests. 'This is because during the fermentation process the lactose is mostly negated.' When faced with a cheese board, a portion of self-control is still advised. 'Even with fermented dairy it can be a case of being dose specific to the individual,' says Kalinik. 3. Beans and legumes Beans and legumes are high in fibre and if you are suffering from dysbiosis, or an imbalanced microbiome, high fibre meals can create gas or discomfort, says Rhian Stephenson, a nutritionist. That's because they contain another category of FODMAP – galactooligosaccharides or GOS. Loading These foods aren't unhealthy, stresses Stephenson. 'In fact, they are extremely important for the overall health of our microbiome and our nutrient intake. The problem only arises when we have an imbalance in our gut bacteria.' Soaking beans and legumes overnight, then rinsing before cooking, makes them easier for some (but not all) IBS sufferers to digest. 4. Alcohol A third of those with IBS say that alcohol makes their symptoms worse, says Dr Leeming. Some alcohol also contains FODMAPs so if you are sensitive to those, and find alcohol a trigger, Dr Leeming suggests you avoid rum and red wine. Clear spirits like gin and vodka are lower in FODMAPs but 'even a small amount of alcohol can act like an irritant to the gut barrier lining, and can affect how well your gut digests and absorbs nutrients,' she says. 5. Spicy foods 'Spicy foods can act as an irritant to the gut, and many individuals with IBS will already have more irritation or inflammation than those without IBS,' says Stephenson. Again though, don't throw out the Balti. 'It's important to look at the type of spicy food you're eating,' Stephenson stresses. 'Takeaways or shop-bought spicy meals may also have added chemicals, flavourings, sugars, and emulsifiers that can exacerbate IBS.' You might find homemade curry less aggravating. 6. Deep-fried or fatty foods Countless surveys have linked fatty and deep-fried foods with IBS symptoms. In one survey, more than half of respondents felt their symptoms are triggered when they eat fatty or fried foods. 'Deep fried foods are difficult to digest,' says Stephenson. 'They're often also ultra-processed, so can be fried in unhealthy, rancid oils, and be accompanied by higher amounts of sugar, preservatives, or emulsifiers, which can add to their potential effects on digestion.' Try grilling or air frying instead. 7. Coffee Mixed news for those who cannot wake up without a cup. One study showed that those without IBS who drank coffee were 16 per cent less likely to develop the condition than those that didn't. The opposite applies for those who already have IBS however. 'The caffeine in coffee can stimulate the gut, so food moves faster through your system and that can cause diarrhoea in those with sensitive guts,' says Dr Leeming. The cause can likely be located deep within your gut microbiome. Loading 'In some of my own research we found that coffee was one of the foods most strongly linked to gut microbiome composition,' says Dr Leeming. Coffee drinkers tend to have higher microbiome diversity. Still, Dr Leeming adds: 'If you have IBS and find caffeine to be a trigger for you, try switching to decaf or herbal tea. Peppermint tea contains menthol, found in higher amounts in peppermint oil capsules, which acts as an antispasmodic, easing sensitivity and pain.' We'll raise a mug to that. 8. High-FODMAP fruits and vegetables These include: Cruciferous vegetables such as broccoli, sprouts, cabbage and cauliflower. Onions and garlic. Fruits like apples, cherries and mango. Most of the time, explains Kalinik, they move through the gut without incident. In fact, they can be a boon 'because some of them are rich in prebiotics and they can have a positive impact on the health of our gut microbiome. When they move through the small intestine they naturally attract water and when reaching the large intestine act as a fuel source for our gut microbes'. For IBS sufferers, however, they can prove problematic. 'People with IBS can have problems with transition time through the gut. Their gut wall can be more sensitive and they may also have some level of 'dysbiosis' or imbalance of the gut microbiome,' says Kalinik. It's likely a combination of one or more of those factors that makes high-FODMAP foods an aggravating factor, causing symptoms like bloating, diarrhoea or constipation. 9. Sorbitol and xylitol Sorbitol and xylitol are sugar alcohols, or polyols, found naturally in various plants, but they're also produced commercially as artificial sweeteners in foods such as sugar-free chewing gum, mints and other low-calorie products. One review of studies found that people with IBS reported symptoms such as flatulence, bloating and abdominal discomfort, even when consuming lower amounts than people without IBS. 10. Cashews and pistachios Cashews and pistachios are both high in FODMAPs which can trigger IBS symptoms, even in small serving sizes. Stick to macademia nuts, walnuts, peanuts and pecans which are all low-FODMAP. Can you make high-FODMAP foods easier to digest? Cooking vegetables makes them easier to digest, but the gold standard dietary intervention for managing IBS symptoms, according to a study published in the journal Gut, is the low-FODMAP diet.
The Age
7 days ago
- The Age
Eight foods that will trigger your IBS – and what to have instead
Fructose – this is a sugar that makes many fruits problematic. Polyols – these are sugar alcohols that occur naturally in stone fruits and some vegetables, as well as some processed foods as an additive. Fructans – it is most commonly consumed via onions, garlic and wheat. It is a fermentable (gas-producing) sugar. GOS or galactooligosaccharide – these are short-chain carbs that lurk in legumes, including beans, chickpeas, and lentils. Lactose – this is a sugar found in milk products. Loading The eight worst foods for IBS 1. Wheat Gluten gets a bad reputation but it is not always the enemy, suggests Dr Emily Leeming, a nutrition and microbiome scientist and the author of Genius Gut. 'Some people with IBS report feeling better on a gluten-free diet, but this isn't the case for everyone,' she says. In fact, if bread worsens your IBS symptoms, its gluten content may be a red herring: 'For some wheat-containing foods like bread and pasta – which contain high levels of both gluten and one or more FODMAP – it can seem like gluten is triggering issues, when in fact it's the FODMAP.' Studies suggest that for most IBS sufferers who find food containing gluten a trigger, the enemy is actually fructans, a type of sugar in FODMAP foods. 2. Dairy 'Dairy can be aggravating for people with IBS because they may struggle to digest lactose, a natural sugar found in milk products,' says Kalinik. But there is hope for dairy lovers. Fermented milk products like hard cheese or yoghurt may be better tolerated, she suggests. 'This is because during the fermentation process the lactose is mostly negated.' When faced with a cheese board, a portion of self-control is still advised. 'Even with fermented dairy it can be a case of being dose specific to the individual,' says Kalinik. 3. Beans and legumes Beans and legumes are high in fibre and if you are suffering from dysbiosis, or an imbalanced microbiome, high fibre meals can create gas or discomfort, says Rhian Stephenson, a nutritionist. That's because they contain another category of FODMAP – galactooligosaccharides or GOS. Loading These foods aren't unhealthy, stresses Stephenson. 'In fact, they are extremely important for the overall health of our microbiome and our nutrient intake. The problem only arises when we have an imbalance in our gut bacteria.' Soaking beans and legumes overnight, then rinsing before cooking, makes them easier for some (but not all) IBS sufferers to digest. 4. Alcohol A third of those with IBS say that alcohol makes their symptoms worse, says Dr Leeming. Some alcohol also contains FODMAPs so if you are sensitive to those, and find alcohol a trigger, Dr Leeming suggests you avoid rum and red wine. Clear spirits like gin and vodka are lower in FODMAPs but 'even a small amount of alcohol can act like an irritant to the gut barrier lining, and can affect how well your gut digests and absorbs nutrients,' she says. 5. Spicy foods 'Spicy foods can act as an irritant to the gut, and many individuals with IBS will already have more irritation or inflammation than those without IBS,' says Stephenson. Again though, don't throw out the Balti. 'It's important to look at the type of spicy food you're eating,' Stephenson stresses. 'Takeaways or shop-bought spicy meals may also have added chemicals, flavourings, sugars, and emulsifiers that can exacerbate IBS.' You might find homemade curry less aggravating. 6. Deep-fried or fatty foods Countless surveys have linked fatty and deep-fried foods with IBS symptoms. In one survey, more than half of respondents felt their symptoms are triggered when they eat fatty or fried foods. 'Deep fried foods are difficult to digest,' says Stephenson. 'They're often also ultra-processed, so can be fried in unhealthy, rancid oils, and be accompanied by higher amounts of sugar, preservatives, or emulsifiers, which can add to their potential effects on digestion.' Try grilling or air frying instead. 7. Coffee Mixed news for those who cannot wake up without a cup. One study showed that those without IBS who drank coffee were 16 per cent less likely to develop the condition than those that didn't. The opposite applies for those who already have IBS however. 'The caffeine in coffee can stimulate the gut, so food moves faster through your system and that can cause diarrhoea in those with sensitive guts,' says Dr Leeming. The cause can likely be located deep within your gut microbiome. Loading 'In some of my own research we found that coffee was one of the foods most strongly linked to gut microbiome composition,' says Dr Leeming. Coffee drinkers tend to have higher microbiome diversity. Still, Dr Leeming adds: 'If you have IBS and find caffeine to be a trigger for you, try switching to decaf or herbal tea. Peppermint tea contains menthol, found in higher amounts in peppermint oil capsules, which acts as an antispasmodic, easing sensitivity and pain.' We'll raise a mug to that. 8. High-FODMAP fruits and vegetables These include: Cruciferous vegetables such as broccoli, sprouts, cabbage and cauliflower. Onions and garlic. Fruits like apples, cherries and mango. Most of the time, explains Kalinik, they move through the gut without incident. In fact, they can be a boon 'because some of them are rich in prebiotics and they can have a positive impact on the health of our gut microbiome. When they move through the small intestine they naturally attract water and when reaching the large intestine act as a fuel source for our gut microbes'. For IBS sufferers, however, they can prove problematic. 'People with IBS can have problems with transition time through the gut. Their gut wall can be more sensitive and they may also have some level of 'dysbiosis' or imbalance of the gut microbiome,' says Kalinik. It's likely a combination of one or more of those factors that makes high-FODMAP foods an aggravating factor, causing symptoms like bloating, diarrhoea or constipation. 9. Sorbitol and xylitol Sorbitol and xylitol are sugar alcohols, or polyols, found naturally in various plants, but they're also produced commercially as artificial sweeteners in foods such as sugar-free chewing gum, mints and other low-calorie products. One review of studies found that people with IBS reported symptoms such as flatulence, bloating and abdominal discomfort, even when consuming lower amounts than people without IBS. 10. Cashews and pistachios Cashews and pistachios are both high in FODMAPs which can trigger IBS symptoms, even in small serving sizes. Stick to macademia nuts, walnuts, peanuts and pecans which are all low-FODMAP. Can you make high-FODMAP foods easier to digest? Cooking vegetables makes them easier to digest, but the gold standard dietary intervention for managing IBS symptoms, according to a study published in the journal Gut, is the low-FODMAP diet.
West Australian
05-08-2025
- West Australian
‘In limbo': Queensland mum diagnosed with rare form of Alzheimer's at 29
Erin Kelly is likely going to forget her eight-year-old daughter Evie's name before her little girl finishes high school. At just 29 years old, the Queensland mum has been diagnosed with a rare hereditary form of Alzheimer's disease. It is the most common form of dementia in Australia – making up 70 per cent of all cases – and is a condition most people develop in their mid- to late-60s. In January 2020, Ms Kelly's father revealed that she and her siblings had a 50/50 chance of getting Alzheimer's – information she decided to 'pretend (she) was never told'. 'Originally I think I was in a little bit of denial, and I originally said I didn't want to know,' Ms Kelly said. 'I sort of stuck my head in the sand and just pretended it wasn't happening for probably the first three years, until I decided that I needed to do something about it.' Ms Kelly wasn't even half the standard age of diagnosis when her brain scans came back positive for the gene in May last year. 'I got the results saying that I've inherited the gene, and there wasn't much help from there,' Ms Kelly. 'I'd contacted Alzheimer's Australia and they just said 'Look, we can't help you at the moment. We don't really know who can'. 'I went to a few doctors, a few neurologists – I'd contacted a few people, (but) no one could really help until I got hold of a geriatrician.' Geriatricians are doctors who specialise in multidisciplinary care for the elderly, which can often include managing several chronic conditions, preventing disease, and general quality-of-life care. 'I saw him for a few visits. He ordered the scans, and then it was only a couple of weeks ago that the scan results came back saying there's evidence of disease in the brain already,' Ms Kelly said. 'From what my doctor was saying, my case is very unique – he's never worked with anyone even close to my age,' she said. 'It was very daunting … very conflicting.' Ms Kelly said she often had moments of 'hypervigilance', where she would forget something the way a normal person would and assume the disease had taken hold even earlier than expected. But it was not long before Ms Kelly sprung into action. 'It was, 'All right, well it's not just me (I have to look after) – I've got a child, my brothers, I have cousins … I want to do something about this, there's not enough knowledge out there, it took so long for me to just even be seen,' she said. With the help of her stepsister Jessica Simpson, Ms Kelly has now launched an online fundraiser, which she hopes will both cover her treatment and raise awareness and research funds for unique genetic dispositions that can lead to Alzheimer's. Ms Kelly's geriatrician told her the treatment that could best hold off any degradation in her brain function was 'lecanemab' – but getting a hold of it would not be straightforward. Lecanemab is not approved by the Therapeutic Goods Administration (TGA), and therefore is not subsidised. Eighteen-month treatments currently cost about $90,000, and have not been tested on someone as young as Ms Kelly. 'The criteria at the moment to get any help is (being) 50 to 90 years old,' she said. 'I could go on the drug and it might have a reverse side-effect, but they don't know, so I'm willing to be that person to say, 'All right, let's give it a go and see'.' 'I just want to make a difference for people like me.' Ms Simpson said her stepsister did not give herself enough credit for the effort she is making – not just for herself, but for her family as well. 'She's a great mum to Evie, and I think in general she's just a really easy person to be around,' Ms Simpson said. 'Erin isn't asking for a miracle – she knows there's no cure … she's simply asking for more time. More ordinary days. More little moments. More memories Evie can carry with her when Erin no longer can.' 'If you can help … your support means the world to our family.' About 480,000 Australians currently live with dementia, according to Alzheimer's Research Australia.
