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Yahoo
3 days ago
- General
- Yahoo
My Husband Drinks a Pot of Coffee a Day—So I Asked the Experts If That's Safe
Reviewed by Dietitian Maria Laura Haddad-GarciaCoffee has antioxidants that may lower your risk of disease when consumed in moderation. Too much caffeine can cause heart issues, anxiety and poor sleep. Coffee isn't harmful in moderation, but it can't make up for an unhealthy husband can't start the day without his morning coffee. He's not the kind of guy who can wait to get to the office before having some coffee. On workdays, he wakes up as much as two hours early to make sure that he has time to prepare and enjoy his cups of joe. In other words, it's very much a lifestyle for him. His stringent adherence to his ritual makes me worry. I'm a tea drinker and enjoy a bag of green or black leaves every morning, but if I need to go without it, I can. I don't mind the fact that our coffee makers are seemingly always at work. But in recent months, I have grown concerned about my husband's health, as he has started drinking around a pot of coffee by himself each day. Is his habit harmless or harmful? I spoke with health experts and dug into the science to find out. Here's what I learned. Susie Polgreen, M.S., RD, CD, IFNCP, is almost as committed to her coffee as my husband is. She grinds locally roasted beans each morning and adds organic half-and-half. 'There's really compelling research that shows a lot of health benefits with regular coffee consumption,' she says. 'The thing I like to point out is that coffee mainly contains caffeine and something called polyphenols.' Polyphenols, she explains, are molecules with antioxidant properties that can fight the body's cell damage. Polyphenols are also warriors against inflammation. In fact, research shows that compounds in coffee (including chlorogenic acid, diterpenes and trigonelline) have been found to help mitigate cancer risk and stave off degenerative disease. There is a laundry list of ailments whose prevention has been linked to regular, moderate coffee consumption, primarily attributed to a combination of caffeine and polyphenols. Those include Alzheimer's disease, Parkinson's disease, chronic kidney disease and liver diseases such as cirrhosis and hepatitis. Many of us grew up being told that caffeine was detrimental to our health, but in many cases, that school of thought is now démodé. Stephanie Coulter, M.D., FACC, FASE, a cardiologist, points to a 2023 review on the impact of coffee consumption on cardiovascular health. The meta-analysis of 17 recent studies, which looked at more than 230,000 participants, found that 'moderate coffee consumption leads to a decrease in all-cause and cardiovascular-related mortality, hypertension, cholesterol, heart failure and atrial fibrillation.' 'Most of the studies and observational data sets have shown that moderate consumption is associated with less risk,' Coulter adds. 'That means that if it's something that you love to enjoy, at best it may be good for you in moderation, but at worst, it's not harming you.' So, if you drink coffee moderately, you're probably in the clear. But what about if you're like my husband? The first issue that Coulter brings up is sleep. In 2022, the American Heart Association added sleep to its official checklist of cardiovascular health factors, alongside diet and physical activity. Coulter cautions that drinking too much coffee too close to bedtime (usually meaning after 6 p.m.) could interfere with that vital rest. Coulter explains that 400 milligrams or less of caffeine a day is considered moderate consumption, which is what health authorities recommend as the upper limit. That's the amount you'll find in about four cups of coffee. My husband often drinks more than that, so is he at risk, even if his sleep is usually not disrupted by drinking a steamy mug with dessert? Coulter and Polgreen highlight that the signs of too much caffeine include an elevated heart rate, palpitations and high blood pressure, as well as anxiety and headache. 'We know without a shadow of the doubt that people with lower blood pressures on average as they age have less heart failure, less heart attack, less stroke, less kidney disease and, even better, less cognitive decline, so overconsuming any substances that raise your blood pressure over time probably is not beneficial,' says Coulter. Polgreen says that she considers one or two cups a day to be safest for her clients. Though the cardiovascular issues are cumulative with regular caffeine consumption, others—like anxiety—can be a daily battle. That's because caffeine may elevate your cortisol, a stress hormone. But fortunately, coffee lover Polgreen has a hack for that. 'You never want to drink coffee on an empty stomach because what that does is it could actually spike your cortisol,' Polgreen explains. 'So even adding in something small with that coffee in the morning can make people feel a lot more regulated throughout the day.' She recommends waiting until after breakfast to have your first cup. Can't bear the wait? She says that even a protein bar or a handful of nuts could lower your post-java jitters. In short, it probably does. A new study of American adults and their mortality relating to the timing of their coffee drinking found that people who took their coffee in the morning had a lower risk of early death tied to cardiovascular disease than those who enjoyed it throughout the day. Why? As Coulter mentioned, sleep plays a crucial role in maintaining your heart's health and well-being. However, there is also some evidence that coffee can act as a balm to inflammation that can reach its peak just after we wake up. Another advantage to drinking coffee first thing in the morning? It can help you poop. Just as you stretch out and start your day, your bowels switch from their sleeping state to a state of wakefulness. If you drink your coffee when your gut is most active, it may help to clean out your colon faster. From one perspective, coffee is a relatively neutral entity. Black coffee contains a negligible amount of calories, so whatever you add to it might cause more problems than the beans themselves. In fact, if you take your cup with sugar or artificial sweeteners, that may be where inflammation can enter the picture. Polgreen says flavored coffee creamers are one of the worst culprits for sneaking sugar. And while a little added sugar won't damage your health, excessive consumption increases your risk of chronic disease. If you're looking for another way to boost the flavor, she recommends adding cinnamon to your cup. 'Cinnamon has also been shown to be really great for blood sugar regulation, so not only does it taste great, but it does have its own health benefits,' she says. There is evidence that limiting added sugar can also be beneficial in managing blood sugar levels. A new study demonstrated that women who drank two cups of black coffee each day metabolized glucose better than those who didn't drink coffee on a daily basis. A recent review of other studies on coffee consumption found ties to both longevity and a healthier lifespan. However, it's worth noting that researchers found similar bioactive ingredients in tea and chocolate, so those of us who don't drink coffee but enjoy either tea or chocolate can reap those benefits. Coulter notes that since stopping at a coffee shop can be expensive, the same health advantages associated with affluence may influence studies of those who drink coffee versus those who don't. She's also quick to say that the best thing for people is to take care of themselves, despite the fact that coffee likely has some healthful benefits. That means incorporating healthy lifestyle habits, such as eating nutrient-dense meals, prioritizing sleep and staying active through regular movement. She mentions that doing these each day has no replacement. 'You can't drink coffee to combat a terrible lifestyle,' she says. 'You can't get by with being bad by drinking coffee.' Despite a bit of cynicism in reference to studies, Coulter is convinced that coffee isn't harmful to the heart, or any other system, for that matter. 'The take-home message about coffee is that people have tried to say it's bad for you for decades, and no one can find any strong data in the moderate consumers to suggest that it's true,' she says. The literal take-home message for me? Though there's nothing wrong with moderate consumption of my husband's favorite beans, there has been less written about healthy people who drink more than five cups a day. It's probably time to work on getting down to a couple of cups each morning, after a small meal. But reading up and talking to the experts allayed many of my fears. Coffee, like everything else, requires moderation. Wish me luck as I tell my husband that. Read the original article on EATINGWELL
Yahoo
20-05-2025
- Health
- Yahoo
Why You Shouldn't Sleep In When You're Tired—and What to Do Instead
Reviewed by Dietitian Kelly Plowe, M.S., RDHitting the snooze button in the a.m. may do more harm than good. Experts share what to do instead. Hydrating before coffee, exercising and getting outside in the morning are better-for-you options. Limiting alcohol before bed and getting enough vitamin D, omega-3s and glycine can help you struggle to log enough zzz's on a nightly basis, you're not alone. Almost 40% of Americans fall short of the recommended minimum of seven hours. Not getting enough sleep means the mornings can be rough, leaving you tempted to hit the snooze button. But falling back asleep for a few extra minutes of slumber could be doing more harm than good. According to Melissa Jaeger, RD, LD, 'Sleeping in might sound like the ultimate fix when you're tired, but it can actually backfire. Our bodies thrive on routine, especially when it comes to sleep. Oversleeping disrupts your natural circadian rhythm, which can leave you feeling groggier and less energized—almost like a 'sleep hangover.'' The good news is, there are science-backed strategies you can try when you're fighting that urge to sleep in. Read on to hear what nutrition experts encourage their clients—and you—to try instead. Related: Is 6 Hours of Sleep Enough? Here's What Experts Say Dehydration can impact the quality of your sleep. So, if you wake up tired and are tempted to hit snooze, drink a glass of water instead. Hydrating first thing in the morning can break that—dehydration, poor sleep, wake up tired, snooze button—cycle. The best part? A glass of water in the morning is a quick and inexpensive fix. Jessica Cording, M.S., RD, CDN, IFNCP, agrees that morning hydration is key: 'I usually recommend drinking a big glass of water when you wake up (before you have coffee) to hydrate. When we're tired, we're more likely to be dehydrated, and our cells need a little extra help so they can do all the jobs they have to do to take care of us.' A critical note to make here: Cording isn't saying no coffee. Instead, she suggests embracing the motto 'water before caffeine' to make sure you're starting your day off on the right foot and are setting yourself up for a solid night of slumber. Related: The Best Tea for Better Sleep, Recommended by Dietitians Exercise is not only good for your physical health—it can affect your mood and energy levels for your entire day. Jaeger and Cording recommend fitting in a form of movement first thing in the morning to fight off fatigue and reenergize your body. Science supports this, too. A systematic review and meta-analysis of 81 studies found that individuals who adopted a moderate-intensity fitness program noticed improvements in their energy levels and vitality with decreased feelings of fatigue. Being active gets oxygen moving throughout your body, increasing your blood flow. Exercise also stimulates endorphins, that feel-good neurotransmitter that tells your brain, 'Hey, this makes me happy!' Jaeger explains that your level of tiredness will likely dictate what form of movement you may find better that day, but she stresses that, whatever it is, fit it in: 'Whether it's going for a walk, a yoga session or a strength-training class, getting active early not only sets a positive tone for the day by improving energy levels and decreasing fatigue, but also supports better sleep quality at night.' Related: The 8 Best Stretches for a Better Night's Sleep, According to a Personal Trainer If you're tempted to hit snooze, hoping those few extra minutes of sleep will give you the energy you're lacking, focus on breakfast instead. Your first meal of the morning is literally 'breaking your fast,' delivering the fuel and nutrients your body needs for energy to start the day. Jaeger explains how a healthy breakfast can impact energy levels throughout the day. 'Incorporating a balanced breakfast into your routine supports healthy habits and helps set the tone for the day ahead. When breakfast becomes a fun, bright spot in your morning routine, getting out of bed is a little easier,' she says. Try one of our vibrant EatingWell reader-favorite breakfasts that take just 20 minutes or less to prepare! Rise and shine—it's outside time! Research reveals that light exposure plays an important role in helping to establish your body's natural sleep-wake cycle while also offering support for mood and mental health. Cording shares that even if it's only for a few minutes, daylight exposure can help establish and support a healthy circadian rhythm. 'Over time, this helps your body get into a good routine so you can get better sleep the night ahead. It can also help boost your energy and mood,' she says. There's power in making time for a mindful moment in the morning. It may seem impossible, but when you set aside even a few minutes, it's worth it. A meta-analysis explored how mindfulness-based stress reduction interventions (think: yoga or meditation) affect sleep quality and mental health for patients with insomnia. Researchers found that when implemented as part of a routine program, incorporating these interventions supported mental health and improved sleep quality. Some may opt for meditation, others find value in journaling—whatever time you have to catch a mindful breath, take it. Use these minutes as an opportunity to set your intentions for the day (sans electronics). Still want to do more to improve your sleep? We've got you covered. Consider these tips from Jaeger and Cording to help support better rest tonight. Keep the bedroom dark, cool and quiet. Research shows these are the three key pillars to supporting better sleep health. However, sometimes these may not be in our control, notes Cording. If this is the case, she encourages clients to use a fan to moderate temperature, a sleep mask to block light, and earplugs to quiet outside noise. Focus on key sleep-health nutrients throughout the day. Vitamin D, omega-3 fatty acids and glycine may help you get better sleep at night. These nutrients play a role in sleep health, supporting better sleep quality. Foods like salmon are rich in many of these nutrients, but generally speaking, eating a variety-filled, Mediterranean-inspired diet can also help meet these nutrient goals. Limit late-night munchies and drinks. Avoid large meals, alcohol and caffeine before bed. Ideally, you want to give yourself a few hours after eating before going to bed to allow yourself time to digest. Take a warm bath or shower before bed. Cording recommends this as a means to allow your body to cool off before hitting the sheets. She shares, 'As the body works to cool itself in response to the warm water exposure, this causes a drop in core temperature, helping you drift off more quickly.' Consider tracking your nutrition and sleep. Tracking your meals and sleep may help you identify patterns where you notice certain foods exacerbate sleep troubles, allowing you to modify your diet to get better rest. Fighting the urge to sleep in—even when you're tired—can benefit your sleep hygiene for the long haul. Nutrition experts share that when we routinely press the snooze button, we're upsetting our natural circadian rhythm. This causes our sleep-wake cycle to become out of balance, requiring even more energy to get it back on track. Instead, enlist the help of science-proven strategies, like drinking a glass of water first thing in the morning and fitting in movement, which can help restore your morning energy levels. Read Next: 4 Ways to Get a Better Night's Sleep, According to an Expert Read the original article on EATINGWELL
Yahoo
27-04-2025
- Health
- Yahoo
Why Sardines and Other Small Fish Are the Secret to a Healthier Diet, According to Experts
When it comes to seafood, larger fish, like tuna, salmon, cod, mahi mahi, trout, and swordfish, usually get all the attention. They're more likely to be found on restaurant menus, in sushi rolls, and displayed at the fish counter. However, smaller fish, like sardines, anchovies, mackerel, and herring, deserve to be just as revered. 'You may not be as familiar with these forms, but they are important in many traditional diets,' says Sharon Palmer, MSFS, RDN, registered dietitian and sustainable nutrition expert. 'For example, herring is key to traditional Nordic diets, and sardines and anchovies are part of the Mediterranean diet, while mackerel is used in many traditional diets, including Nordic, Japanese, and Mediterranean diets.' Not only are these tiny fish just as tasty as their larger counterparts, but they have plenty to offer in the way of health and environmental benefits. 'Because these fish feed or 'forage' on even smaller aquatic life, they are very nutrient-dense, meaning they pack in a lot of nutrients in a relatively low amount of calories,' explains Tami Best, MS, RDN, registered dietitian. Read on to discover our top seven reasons for loving small fish—and why they might just be a healthier choice than the bigger fish we're all accustomed Palmer, MSFS, RDN, director of operations and co-founder of Food+Planet Tami Best, MS, RDN, CDN, IFNCP, registered dietitian at Top Nutrition CoachingWhile there are countless reasons why small fish might just be a better grab than popular, high-food-chain options like salmon and tuna, we've whittled them down to seven succinct points. For those focused on boosting heart health, small fish are excellent for everyday eating. 'These fish are rich in omega-3 fatty acids which are necessary for the health of every cell in the body,' Best says. 'Plus, it is estimated that most of us do not get enough omega-3 fatty acids.' Omega-3 benefits are particularly pronounced when it comes to cardiovascular health, thanks to their ability to reduce inflammation in the body and moderate cholesterol levels. There's plenty of research showing these fats' effectiveness against heart disease, too. Speaking of inflammation, the omega-3s found in small fish also bode well for immune health. 'These healthy fats reduce inflammation and potential oxidative damage,' Best says. Both of these effects target the free radical molecules that are at the root of many acute and chronic illnesses. However, these fish also contain meaningful amounts of immune-boosting vitamin B12, zinc, and selenium. 'Selenium is key for immune health,' Palmer adds. Meanwhile, B12 has also been found to support overall immunity, even helping to ward off viral infections, while zinc is a well-known antioxidant. Whether you're looking to build bone mass, maintain it, or prevent further density losses, small fish can support you in every phase of the journey. 'One benefit of small fish is that they are often eaten with their small, soft bones, so you get a good source of calcium as well as vitamin D,' Palmer says. 'Plus, the B12 they contain is also good for bone health.' These petite fish also boast high levels of magnesium—another bone-supportive mineral. Related: 8 Calcium-Rich Snacks You Need for Strong Bones, According to Dietitians 'Omega-3 fats have been shown to support brain health and reduce the risk of cognitive decline,' Best says. This is partly due to the fact that one of the omega-3s found in small fish, docosahexaenoic acid (DHA), is key in the structural function of the brain. Research shows that these fats are even protective against neurodegenerative diseases, making them an excellent way to maintain cognitive function. The impressive levels of protein and iron packed into these tiny fish are also key for tissue and blood health. 'These small fish pack a mighty dose of quality protein needed for muscle repair and growth,' Best says. But muscles aren't the only tissues that benefit from protein—organs, skin, hair, nails, blood, and most other tissues you can think of are all supported by this macronutrient. Speaking of blood, 'iron is a key nutrient needed for healthy red blood cells,' Palmer says. The healthy fats and protein found in small fish not only support immune, brain, and tissue health, but they're also crucial for healthy metabolism. Both of these macronutrients slow down digestion, which not only results in higher levels of fullness after eating, but more stable energy levels and blood sugar levels. This blood sugar regulatory effect also benefits the insulin response and can be particularly helpful for those with metabolic conditions. Small fish are also mighty sustainability champions in their own right. 'Small fish are lower on the food chain, meaning they have less bioaccumulation of environmental toxins,' Palmer explains. 'They also have faster reproduction cycles, so they are less prone to overfishing.' The primary environmental toxin that most people are concerned about in big fish is mercury—something you don't have to worry about with small fish. 'These fish are lower in mercury, a heavy metal that can disrupt health, with children and pregnant women being at greatest health risk,' Best says. Though not directly tied to health, it's an added bonus that these small fish are nothing short of delectable. 'Small fish can bolster the flavor of a variety of dishes,' Best says. Plus, there are plenty of delicious ways to enjoy them. 'Herring is enjoyed traditionally in its pickled form, where it is served with mustard, sour cream, whole grain breads, and potatoes,' Palmer says. Meanwhile, anchovies are often featured in Mediterranean dishes like pasta, pizza, and salads—most notably Caesar salad (though Caesar salad technically originated in Mexico). 'Try making a classic Caesar salad, which blends anchovies into the dressing, and you can also serve with more anchovies on top, too,' Best suggests. And the delicious recipes don't stop there. 'Mackerel is enjoyed in sushi rolls or sashimi, as well as pan-fried, served with rye bread, smoked, grilled, or baked, while sardines are great in sandwiches, salads, boards, and pasta dishes,' Palmer says. Even if you're not familiar with many of the small fish we've highlighted here, chances are they're already available at your local grocery store. 'Small fish come in many forms, such as canned, smoked, fresh, and frozen (depending on where you shop),' Palmer says. Most grocers carry at least some variety of canned small fish, many with delicious flavorings like lemon, herbs, or spicy chili. Plus, you can't beat the affordability and shelf stability of these canned options—just be cautious of sodium content. 'Meanwhile, fresh varieties tend to have a less 'fishy' taste and are more mild and sweet than canned, but are generally less readily available,' Best adds. Ultimately, there are too many health and environmental benefits to not give small fish a try (in our humble opinion) if you haven't already. 'With our suffering planet and the chronic disease epidemic, in addition to rising grocery prices, including small fish in our diet regularly can help address and alleviate some of these financial, environmental, and human health concerns,' Best says. Read the original article on Real Simple
