القهوه والصحة
القهوه والصحة
القهوه والصحة
T Mahmoud sultan
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coffee & health topics
Intended for professional audiences
7 Conclusion 7
8 References 8
ÔÔ There is convincing evidence that moderate caffeine intake helps to improve alertness and concentration.
ÔÔ A
75mg serving of caffeine leads to both increased attention and alertness, according to the European Food Safety
Authority (EFSA). A typical cup of coffee contains 75–100mg caffeine.
ÔÔ T
here is some evidence to suggest potential benefits of coffee and caffeine in situations that require increased alertness
e.g. night shifts, long-distance driving, and jet lag.
ÔÔ S
ome studies suggest that caffeine abstinence could improve sleep — in context of sleep quality and the time it takes to fall
asleep. However, there are large differences between individuals and more research in this area is needed.
ÔÔ B
rain mapping technology indicates that caffeine is not linked to the brain circuit of dependence and therefore does not
fulfil the criteria to be described as a drug of dependence.
ÔÔ A
lthough abrupt cessation of caffeine consumption may induce withdrawal symptoms in a small number of individuals,
these are generally not very severe, are of short duration, and can be avoided by gradually reducing caffeine intake.
Caffeine is well known for its stimulating effects, which have proven benefits for mental performance. Recently, the European
Food Safety Authority (EFSA) evaluated a substantial number of studies on the effects of caffeine and mental performance. It
concluded that there is sufficient evidence to support a cause and effect relationship for the effect of caffeine on alertness and
attention (concentration)1.
A 2016 review concluded that caffeine has many positive actions on the brain: it can increase alertness and well-being, help
concentration, improve mood, and limit depression. Caffeine may disturb sleep, but only in sensitive individuals, and may raise
anxiety in a small subset of particularly sensitive people. Caffeine does not seem to lead to dependence, although a minority of
people experience withdrawal symptoms2.
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A series of experiments found differences in caffeine’s effects on visual attention between non-habitual and habitual caffeine
consumers. In non-habitual caffeine consumers, a low dose of only 200mg gave the best results for improvements in visual
attention7. In habitual caffeine consumers, the dose required to enhance vigilance and visual attention was higher (400mg
caffeine)8. Similarly, low caffeine consumers were able to detect more errors with 200mg of caffeine, while high caffeine
consumers’ performance peaked with 400mg9.
The expectation of having consumed caffeine can also improve attention and psychomotor speed10. Although the mechanisms
underlying these effects are unclear, these findings are in line with earlier studies, reporting that caffeine and expectation
of caffeine activate the same brain areas11
During night work, caffeine has been shown to reduce cognitive failures and accidents by about half in subjects consuming over
200mg caffeine daily15. Caffeine also reduces cognitive failures in the non-working population16.
Caffeine is often consumed just after waking up to increase alertness and fight sleep inertia (reduced motor dexterity and a
subjective feeling of grogginess immediately following an abrupt awakening) which may interfere with the ability to perform
mental or physical tasks17.
Finally, the efficacy of drinking coffee versus napping to aid night-time highway driving has been compared. Both drinking a
strong coffee (125ml containing 200mg caffeine) and/or taking a short nap (15–30 minutes) are very effective at reducing driving
impairment and this improvement is greater when the two are combined18,19. Research suggested that subjective driving quality,
during a simulated two hour monotonous highway driving test, was significantly improved in the first hour after consuming a
single cup of caffeinated coffee containing around 80mg caffeine20. Additionally, a 2015 study found that drinking caffeinated
coffee (providing 150mg caffeine) can reduce levels of drowsiness in drivers by 25%21. Furthermore, a case-control study showed
caffeinated beverages, such as coffee, to be associated with a reduced risk of crashing for long-distance commercial motor
vehicle drivers22.
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In particular, caffeine improves performance in both low-difficulty and low-load memory tasks. In contrast, because high-
load and complicated tasks increase arousal, caffeine intake is likely to lead to over-arousal, which suggests that caffeine
is particularly effective at improving memory under conditions that might otherwise produce low arousal states, i.e. when
performing tedious, repetitive or dull tasks23.
Caffeine’s effects on memory may be linked to personality type24. The memory of extroverts has been shown to improve with
caffeine consumption, whereas there appears to be no difference in working memory with caffeine consumption in introverts.
Caffeine also appears capable of intensifying the connections between words, thereby improving accurate recall of words in
tests25. Further research is necessary in this area.
A number of factors are believed to impact the mood enhancing effects of caffeine. Age is one, with research suggesting older
adults are more sensitive to the mood-enhancing effects of caffeine; these effects also depend on the time of day, with the most
significant effects seen in the late morning29. Mood is also affected by the expectation of caffeine consumption, with research
suggesting that when subjects believe they have consumed caffeine, both their mood and attention improve10. Caffeine also
appears to be more effective at improving mood in subjects who do not usually consume caffeine30.
Caffeine has also been associated with a reduced risk of depression. The benefits of caffeine have been demonstrated in a study
into the role of caffeine on social support measures. It found that participants who consumed caffeinated coffee sent significantly
more ‘sadness’ messages and required more support during a fictitious game than those drinking decaffeinated coffee. This
suggests that caffeinated coffee may help to improve social support and relieve depressive symptoms31.
A US study suggested that women who consumed at least 2–3 cups of caffeinated coffee per day were up to 20% less likely
to develop depression, compared to those who drank at most one cup of caffeinated coffee per week. The consumption of
decaffeinated coffee had no impact on depression risk32. Further work in Finnish men reported a significantly lower risk of
depression in heavy coffee drinkers (over 813mg caffeine daily). This effect was limited to coffee and was not found either with tea
or caffeine alone33. Research in Japan and Korea also suggests that drinking coffee may offer protection against depression34,35.
Furthermore, a meta-analysis suggested that coffee consumption has a protective effect on depression, with a dose-response
analysis suggesting a J-shaped curve, with the beneficial effect reported for up to approximately 300mg caffeine per day36.
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Drugs such as cocaine, morphine and nicotine activate a dopamine-related brain circuit involved in dependence and reward
even at low doses — they are ‘addictive’. Studies of rats given caffeine in human doses have failed to find any increase in energy
metabolism39 or dopamine release40,41 in this circuit.
Further research in humans has also failed to find any activation of the brain circuit of dependence with caffeine intake42.
This ‘brain mapping’ approach to the study of dependence in humans shows that caffeine does not fulfil the criteria required
to be described as a drug of dependence.
In 1994, the World Health Organization stated that: “there is no evidence whatsoever that caffeine use has even remotely
comparable physical and social consequences which are associated with serious drugs of abuse”.
Consumption of coffee after a period of abstinence has been found to have a greater effect on mood and choice reaction time*.
This may be due to an increase in cerebral blood flow with caffeine abstinence reported in some studies44,45. However, in some
areas related to attention and memory, abstinence from caffeine before the study period does not affect caffeine’s positive effect
during the experiment, i.e. there is no evidence of withdrawal3,45.
* The reaction time for a task in which an individual has to make one of two or more choices.
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There is an association between the daily intake of caffeine, sleep problems and daytime sleepiness47, including difficulty
falling asleep, shorter total sleep time, longer periods of light sleep and shorter periods of deep sleep, as well as more frequent
awakenings — even at consumption levels equivalent to those in single cup of coffee. One study suggested that caffeine
consumed up to six hours before bedtime can have disruptive effects on sleep48, and a further paper suggested that drinking
coffee disrupts sleep time in physically active males49.
Sensitivity to the effects of caffeine is variable. For example, the effects of caffeine on sleep are smaller in subjects who usually
consume caffeine than they are in occasional coffee drinkers50. In addition, genetic variations may also play a role51-53.
Although the research in this area is quite limited, there is an indication that older adults may be more sensitive to the effects of
caffeine. However, caffeine exposure may vary as a function of body weight, so although they may consume the same amount, the
effect may be more marked in older adults as they typically weigh less than younger adults. Older adults may also self-limit the
amount of caffeine they consume due to perceived sleep problems46.
Research results are variable: in one study, caffeine produced similar effects in young adults (20–30 year-olds) and middle-aged
subjects (45–60 year-olds)54. In another, middle-aged subjects appeared to be more sensitive to the effects of caffeine than
younger subjects55. A further study concluded that caffeine increased sleep latency, shortened total sleep duration, and reduced
sleep efficiency, and suggested that middle-aged adults are generally more sensitive to the effects of a high dose of caffeine on
sleep quantity and quality56. Age and caffeine both decrease rapid-eye movement (REM)* sleep. Therefore the combined effects
of age and caffeine may further fragment sleeping patterns.
*A stage in the normal sleep cycle during which dreams occur and the body undergoes marked changes, including rapid eye movement,
loss of reflexes, and increased pulse rate and brain activity.
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Similarly, another study found that adolescents who drank more caffeinated drinks expected a higher rate of energy
enhancement from those drinks. They also got up earlier, reported more daytime sleepiness and drank more caffeine to get
through the day60.
A study in students during an exam period suggested that sleep quality and alcohol consumption significantly decreased, while
perceived stress and caffeine consumption significantly increased. However, despite the fact that students shortened their time
in bed and showed symptoms of insomnia, the authors concluded that the amounts of alcohol and caffeine consumed had no
significant influence on overall sleep quality61.
An intervention study suggested that a combination of napping and ingestion of caffeine was best for improving alertness.
A decrease in subjective sleepiness was also observed in individuals working a night shift following caffeine consumption63.
Further work suggests that caffeine increases alertness and clear-headedness after a period of wakefulness, but can also disturb
subsequent daytime recovery sleep64.
Advice for jet lag on short stopovers (1–2 days) is to combine sensible naps with moderate caffeine intake and short-term use of
sleeping aids, to help maintain alertness and aid sleep65.
7. Conclusion
The well-established beneficial effect of caffeinated coffee on mental performance has been confirmed by EFSA, which states that
a cause and effect relationship has been established between a 75mg serving of caffeine (the amount in approximately one regular
cup of coffee) and both increased attention and alertness, mainly in situations of low arousal or stimulation.
Research also points to positive effects of coffee and caffeine on mood and reaction time.
Brain mapping technology suggests that caffeine use does not lead to dependence, nor does its withdrawal lead to significant
negative symptoms. Whilst some individuals may experience caffeine withdrawal, these symptoms are mild, short-lived and can
be avoided altogether if caffeine intake is gradually reduced.
Daily caffeine intake does affect sleep patterns; however, these effects depend on the amount of caffeine consumed over the whole
day and vary with individuals’ genetic backgrounds. Those individuals who do experience sleep problems following consumption of
caffeinated coffee may choose, or be advised, to switch to decaffeinated products in the afternoon/evening.
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