Benefits of coffee

Coffee is actually very healthy.

We see people drinking coffee everywhere, all the time. At work, school, or at the mall, people are indulging in the flavorful drink and relying on it to be active and get things done.

An estimated 100 million Americansconsume coffee on a regular basis, and appreciate the amazing taste and smell of the coffee bean. Honestly, the unmistakable smell is the reason many get up in the morning.

Besides the great flavor found in the bean, what are the benefits of drinking coffee?

The beverage increases energy levels, and has enough caffeine to improve memory, mood, reaction times and general cognition functioning.

Because of the great amount of caffeine found in the drink, it also helps the body to break down body fat.  The fat is released into the blood as free fatty acids making them available as a fuel.

That’s why coffee works as a stimulant, and can keep you up whenever you need to write a 10-page paper. College students will understand.

Several studies illustrate that caffeine is one of the few natural substances that is proven to aid fat burning, increasing metabolism by 3-11 percent.

It’s no surprise. Commercials targeting people trying to lose weight often mention coffee as a way to improve metabolism and decrease body fat.

Caffeine acts as an appetite suppressant, and may temporarily squelch your appetite after drinking a couple of cups.

Participants in a study were given green coffee bean extract and had a weight loss equivalent to 37.6 percent more than those who didn’t participate. They transitioned from being at pre-obesity weight to a normal weight range in only 22 weeks.

Coffee also contains minerals, such as vitamin B5, potassium and magnesium.

For people with Type 2 diabetes, drinking coffee can regularly decrease health risks, according to an Australian research done with nearly 458,000 people.

The beverage has also been linked to lower risks for heart problems, such as heart attacks and strokes, both for men and women.

People who reported drinking 1-3 cups of coffee per day had a 20 percent less chance of being hospitalized for abnormal heart rhythms compared to non-drinkers, according to a study of 130,000 people made by Kaiser Permanente Health Plan.

Coffee drinkers have up to 65 percent lower risk of getting Alzheimer’s disease, the most common neurodegenerative disease and the leading cause of dementia in the world. Unfortunately, there is no cure for Alzheimer’s disease, but several studies show how to prevent the disease. This includes drinking coffee regularly, eating healthy, and exercising.

If you are feeling down, you might try drinking coffee. It has been shown to lower the risk of becoming depressed, and also the risk of committing suicide. A study with 208,424 individuals found that coffee drinkers that consume four cups of coffee per day are 53 percent less likely to commit suicide.

A coffee break might rejuvenate and even decrease your pain intensity level as well. Next time you feel tired and restless, drink a cup of coffee and enjoy a moment of peace.

Coffee is not the answer for all questions in life, but it surely can help improve our health.

A version of this article has been posted at The Vista

Are you putting your life at risk?

It’s sad that most Americans have sedentary habits and are not well-motivated to be physically active. It’s alarming that a developed country would have problems with eating right and exercising correctly.

College students are in the spot light for not exercising enough: 55 percent are not getting the recommended amount of cardio in.

According to Healthy Life Skills, almost 40 percent of American adults are not physically active, and only 30 percent get the recommended amount of physical activity.

The benefits of being physically active are endless– from a general feeling of well being to decreased depression and anxiety. Exercising can improve sleep and also increase oxygen and nutrients in the brain.

So I ask myself, if physical activity brings us so many benefits, why are we not exercising enough?

I have to blame the marketplace for two reasons. First, I blame it for not showing us that exercise is extremely important and for not motivating us enough.

It’s unbelievable that we have numerous commercials of diet pills, but we do not have enough advertisements for being active outside with your friends, or enjoying a hike with beautiful scenery.

Second, I blame the marketplace for focusing on the biggest budget, and caring less about our health and nutrition patterns. Who cares if you will get diabetes in a couple decades if the food industry is getting richer, right?

Food companies are changing their packages to look more appealing to kids, knowing the kids will go for the most colorful box. They are negligent about their products and the health issues that can happen in a couple years.

The burden is on us– the consumers.

It’s funny that we can sit down for five minutes, watch TV and be wowed by how many yummy meals we can delight ourselves in. In a couple minutes we are thinking about food and nothing else.

The cheese is melting, the steak is frying or the mash potatoes are extraordinary, so why not leave exercise for later if we can have a bite now? I would too.

By not exercising well, or eating right for that matter, Americans are putting their health at risk.

You can simply take the stairs instead of riding in the elevator. You can choose an apple instead of a bag of chips.

You can park far so you can have a little walk. You can split a meal with a friend or get a to-go box.

You can simply walk outside with your dog for a couple minutes.

There are so many small decisions we can make to have a better lifestyle. Don’t wait until you have health problems to decide to take care of your body.

Care about your health and nutrition, because the world won’t do it for you. Be active.

A version of this was published at The Vista

Are you sleeping right?

College students have a reputation for missing early morning classes or falling asleep in class, and we ask ourselves, why is that?

Facts show that students don’t necessary need to be out partying to fall asleep in class the following morning.

Most young adults have a circadian rhythm which is an internal daily cycle for sleeping and wakening that tells them when to wake up or go to sleep. These circadian rhythms can cause students to have a sleep deprivation due to the requirements of the college.

Students might feel drowsy, have burning eyes and find it hard to pay attention when they are sleep deprived. Sleep deprivation refers to sleep duration of less than the average seven to eight hours.

Most adults need eight hours of sleep each night, but the typical college student sleeps only six to seven hours on weekdays.

According to a survey by the American College Health Association, 23 percent of college men and 25 percent of college women rated sleep difficulties as the third major impediment, after stress and illness, to academic performance.

The side effects of not getting enough sleep are endless due to the fact that the body doesn’t have enough time to restore, and body tissues won’t be relaxed.

Sleep disorders and sleep deprivation are also linked to serious physical and mental health conditions including congestive heart failure, hypertension, heart attack, stroke, osteoporosis, influenza, asthma, bronchitis, depression, suicide and obesity.

Sleep is associated with overall health and quality of life, so what can we do to have a better night of sleep and improve our sleeping habits?

We should maintain a regular sleeping schedule, so our bodies will be able to adjust well. Having an altering schedule throws the biological internal clock off and disrupts sleep.

We need to create a sleep-friendly environment by changing the mattress or the pillow, finding a quiet place to rest, finding the ideal temperature in the room for your body or adjusting to your best body position.

Avoid caffeine, nicotine and alcohol before bed time, because these stimulants might take up to four to six hours to clear from your blood. It reduces sleeping time by half or might quadruple the number of night awakenings.

Also, avoid exercising close to bed time. Research shows that exercising three hours prior bed time is not recommended because it releases adrenaline.

Try to manage stress before nighttime and find what will make you relax, such as taking a break from technology or reading a book. Adjusting to a better sleeping schedule might take time, but it’s worth it– don’t hesitate.

A version of this was published at The Vista 

Want to be healthy? Drink this!

Have you ever stop to think how much you need water and how important it is to your body?

Water is the most important substance your body needs to prevent dehydration and survival. It makes up more than two thirds of the human body weight, and without the substance, we would die in a matter of days.

The human brain is approximately 95% water, the man’s body 60% water, and the woman’s body 50% water.

Water is the most vital substance that is involved in the processes of our body, such as: blood, heart, muscle, brain, skin, and bone.

Water serves as a lubricant, helping chewing, swallowing and also digestion. It also lubricates joints and cartilages and allows them to move more frequently. When dehydrated, one might feel friction and cause knee and back pain.

It’s important to hydrate our bodies with water to compensate that 2-3 quarts of water is lost through urination, sweating and breathing.

Water also helps the body to remove harmful toxins by reducing constipation and ensuring the waste is removed quickly and regularly before it harms the body. Drinking lots of water will diminish the burden in the kidneys and diver by fluxing out waste.

Since water is so important to body functions, it would make sense to pay a close attention to how much and how often you are consuming it.

Water can empower health and wellness, along with regular excise and a good nutrition. Stay healthy!

A version of this was published at The Vista.