We are surrounded by coffee! In our commutes to work (many of us are drinking it), post lunch in the work place, in our lectures, etc. I mean there is literally a Starbucks on every corner. The majority of us are reliant on this caffeinated brew but are the physiologic effects beneficial, negative or does it remain unclear? Well, as is true of much scientific research, it is controversial but it seems that the upside may win out.
Multiple organ systems are effected by caffeine; no wonder it successfully helps us function in the face of fatigue, boredom, after a large meal...The second we start sipping a Cup of Joe the widespread response is initiated. The major systems triggered are cardiovascular, neurological, and metabolic (pretty much the most important systems). Think about the sensations that arise over the course of a cup of coffee-maybe a little hot, jittery, energetic and focused just to name a few.
Since society these days is focused on weight loss (primarily since we dug ourselves a hole in the last few decades) one of the main questions surrounding coffee is does it help us lose weight? In addition, will it help us prevent diabetes? The answer is possibly. Evidence from studies (there have been almost 20,000 in the last few decades) indicate that caffeine induces thermogenesis, basically induces more energy expenditure. However, in these studies patients drank up to 6 cups/day for only 100 kcal burned that day. I don't know about you all but 6 cups sounds like a tremendous amount. The possible etiology of this increase in energy expenditure via thermogenesis may be via an induction of lipolysis (increased fat metabolism). Part of this increased metabolic rate is likely secondary to increased peripheral resistance which leads to increased cardiovascular work and higher blood pressure. This is the reason that those with high blood pressure should only consume coffee moderately if at all. People with diabetes should also be cognizant that the beverage most of us rely on may actually impair sugar metabolism.
I have alluded to stress hormones in previous posts, specifically epinephrine. It turns out that epinephrine (one of the fight or flight hormones) is increased in the circulation with coffee consumption. As we discussed previously, when we are stressed our body wants to keep a lot of sugar in the blood stream so we have a readily accessible source of energy. Well, this surge in epinephrine causes a temporary, or possibly long-term, insulin resistance which can be detrimental to diabetics. For non-diabetics it may make sense to hold off on that afternoon coffee until we have a chance to digest in order for the blood sugar to return to its baseline level. However, I understand the clock is ticking once lunch is over till the afternoon fatigue and loss of focus hits (a low carb. meal is one of the best preventions). I am with you all!
How exactly does coffee fight off that fatigue? Basically it works to overcome the activity of adenosine (a major compound involved in energy) which when bound to specific receptors slows the body down. The amount of adenosine increases throughout the day in order to prepare us for bedtime. When caffeine is consumed it competes with adenosine and usually wins by binding to its specific receptors and the result is an increase in energy. If we are going to have an increase in energy we certainly want to be able to maximize it for its full potential.
We have all heard an extensive amount about Alzheimer's disease and Parkinson's disease in the media the last few years. Studies have indicated that inhibiting adenosine (the bodies chill pill) may actually slow the build up of amyloid plaque which is associated with Alzheimer's disease. Additionally, dopamine levels may also be preserved with caffeine and thereby delaying or preventing the onset of Parkinson's disease. All good news but yet to be concluded and it seems like we need a high amount of coffee daily to reach these benefits. Who knows maybe caffeine pills will become the new Omega 3 fatty acids craze.
For awhile I was on a big green tea kick (see previous post, "It's Good to be Green") but now I am just confused. Maybe I will alternate days or weeks between green tea and coffee.
Good news (or maybe not) I am now on twitter. You can follow my daily health related tips at www.twitter.com/dodellmd (or just click on the upper right corner of this page to be linked). I was resistant to get involved in this whole other world (thought Facebook was enough) but it is a great way to get all your news and other daily information in one place.
Hope you learned something from this post!
Wednesday, August 25, 2010
Wednesday, August 18, 2010
FATigue
It's all right I went yesterday, maybe I will sleep in today, I went to bed late last night, I have a full day of work so I should get some extra sleep...Are these thoughts unique to me when the alarm goes off to go to the gym prior to work? Human beings are incredibly adroit at rationalizing (although I don't have other species to compare). Of all the things that we humans rationalize on a daily basis, food and exercise are probably the most common. Our amazing talent to convince ourselves to procrastinate health or take a day off is probably one of the reasons that weight regain is the norm.
I was going strong for the first 6 months or so of my new lifestyle change (a doctor attempting to live by his own advice) but I have sensed some return to old habits (not so fast as Lee Corso says). The summertime (the best) has been celebrated with late dinners and social events, and therefore, more difficulty waking up early in the morning to hit the gym. Based on my scientific mind (not really) I have determined that the days that I don't exercise in the morning (hence sleeping an extra hour till 5:45 A.M.-I know, poor me) I actually feel more tired. Why is this?
A paradox indeed, but when met with fatigue the best treatment is actually exercise. The thought of exercising versus taking a nap in the mid afternoon or after work seems like a no brainer when we are fatigued. However, to get the best result (rectifying our fatigue) we should choose exercise. A study from the University of Georgia by Tim Peutz, Ph.D demonstrated that individuals who engaged in low-moderate intensity exercise 3x/week for 6 weeks reported a 20% increase in energy levels and a 49-65% reduction in fatigue compared to a control group. What is the etiology of this response?
Exercise improves our cardiovascular fitness, thereby making our body more efficient. A fit cardiovascular system will deliver 25% more oxygen at rest and 50% more oxygen during exercise than an unfit one. Our tissues (muscles, brain, etc.) all rely on a constant flux of oxygen to run efficiently. Essentially, a deconditioned individual will feel tired both physically and mentally since their bodies are not "running" at full speed. This effect has been replicated even when I miss 48 hours of exercise these days.
Feeling sluggish physically usually corresponds with also feeling "off" psychologically. Stress, irritability, anger...all seem more present when inactivity prevails. There is some truth to the runners/exercise high. Endorphins are the hormones that are responsible for the euphoria, stress release and decreased pain that can occur with exercise at 75% of your maximum heart rate (220-age). This is based on the binding of the endorphin chemicals to receptors to block pain signals. Maybe no pain, no gain is a myth since if you are working out hard enough pain should be absent? Actually, those who exercise in the afternoon are less likely to be injured since we are most alert by then (I am half asleep in the morning) and our muscles are warmed up throughout the day.
Research has been completed to determine if morning or afternoon exercise is best and there is no clear answer (just another scientific controversy). The answer seems to be what is best for you. The point is to commit to at least a few days per week for 30 minutes. A few findings that have been noted are that strength and endurance are greater in the afternoon but morning exercisers are more consistent.
I haven't been consistently writing entries these days, maybe slightly fatigued. Also, actively searching for new and exciting topics. Any ideas?
I was going strong for the first 6 months or so of my new lifestyle change (a doctor attempting to live by his own advice) but I have sensed some return to old habits (not so fast as Lee Corso says). The summertime (the best) has been celebrated with late dinners and social events, and therefore, more difficulty waking up early in the morning to hit the gym. Based on my scientific mind (not really) I have determined that the days that I don't exercise in the morning (hence sleeping an extra hour till 5:45 A.M.-I know, poor me) I actually feel more tired. Why is this?
A paradox indeed, but when met with fatigue the best treatment is actually exercise. The thought of exercising versus taking a nap in the mid afternoon or after work seems like a no brainer when we are fatigued. However, to get the best result (rectifying our fatigue) we should choose exercise. A study from the University of Georgia by Tim Peutz, Ph.D demonstrated that individuals who engaged in low-moderate intensity exercise 3x/week for 6 weeks reported a 20% increase in energy levels and a 49-65% reduction in fatigue compared to a control group. What is the etiology of this response?
Exercise improves our cardiovascular fitness, thereby making our body more efficient. A fit cardiovascular system will deliver 25% more oxygen at rest and 50% more oxygen during exercise than an unfit one. Our tissues (muscles, brain, etc.) all rely on a constant flux of oxygen to run efficiently. Essentially, a deconditioned individual will feel tired both physically and mentally since their bodies are not "running" at full speed. This effect has been replicated even when I miss 48 hours of exercise these days.
Feeling sluggish physically usually corresponds with also feeling "off" psychologically. Stress, irritability, anger...all seem more present when inactivity prevails. There is some truth to the runners/exercise high. Endorphins are the hormones that are responsible for the euphoria, stress release and decreased pain that can occur with exercise at 75% of your maximum heart rate (220-age). This is based on the binding of the endorphin chemicals to receptors to block pain signals. Maybe no pain, no gain is a myth since if you are working out hard enough pain should be absent? Actually, those who exercise in the afternoon are less likely to be injured since we are most alert by then (I am half asleep in the morning) and our muscles are warmed up throughout the day.
Research has been completed to determine if morning or afternoon exercise is best and there is no clear answer (just another scientific controversy). The answer seems to be what is best for you. The point is to commit to at least a few days per week for 30 minutes. A few findings that have been noted are that strength and endurance are greater in the afternoon but morning exercisers are more consistent.
I haven't been consistently writing entries these days, maybe slightly fatigued. Also, actively searching for new and exciting topics. Any ideas?
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