How Much Of a Health Concern Is Caffeine Content in Your Coffee

The effect of caffeine on our health is a long debated topic with no obvious results as of yet. The popularity of coffee and its diverse varieties is ample proof. For the more caffeine conscious coffee lovers, there is of course the decaffeinated version.  So, is caffeine good or bad for your health? Here are some facts to mull over as you drink your morning cup of coffee.

Coffee Benefits

Although caffeine does not have any nutritional value, scientific studies on the effect of caffeine and coffee in general reveal that coffee has several health benefits.  Here are a few important benefits of coffee:

• The risk of disturbance in heart rhythm is minimal for coffee drinkers
• Drinking coffee also reduces risk of Type II Diabetes and Parkinson’s disease
• Using paper filters for brewing coffee reduces the elevation of LDL cholesterol triggered by drinking decaffeinated and caffeinated coffee
• Coffee also reduces risk of cancer, osteoporosis, gum disease and cardiovascular disease
• Coffee is rich in antioxidants. This helps protect cell damage in the body
• Consumption of coffee both the decaffeinated and caffeinated forms reduce mortality risk including risk due to nervous system disorder, suicide and heart disease

Health Implications of Caffeine

If you prefer caffeinated beverages, instead of coffee, black tea or green tea offers better health benefits.

Even if caffeine lacks any nutritional benefits, it has mild addictive effect. So on chronic consumption it can lead to insomnia, restlessness and panic attacks.

Too much of caffeine can increase stomach acid production, eye pressure and also interact with certain medications such as asthma drugs.

When to Avoid Coffee

If you have trouble sleeping, get panic attacks, have glaucoma or GERD, or drink just coffee while avoiding eating healthy vegetables and fruits, it is best to reduce your coffee consumption.

This applies to people who find their morning cup of coffee way more energetic than a morning run and to those who deprive their well needed sleep due to drinking too many cups of coffee.

If the above symptoms are severe it is best to avoid coffee completely. But, stopping coffee abruptly can lead to withdrawal symptoms, particularly very harsh headaches. It is best to taper down the coffee gradually.

You can instead opt for caffeine supplements that can help you gain all the nutritional benefits of coffee, yet not get addicted to it.

Drink Coffee Safely

If you drink only a few cups of coffee in a day and do not have any of the above mentioned issues there is absolutely no harm in enjoying your cup of flavored or decaffeinated coffee. But, make sure you follow the tips below to ensure it is safe to do so:

• Brew coffee using paper filter
• Drink black coffee without cream or sugar
• Too much of cream and sugar can lead to higher calorie intake. This can cause increased weight gain and nullify the lowered cardiac risk benefit of coffee.

According to the federal guidelines on coffee drinking, 3 to 5 cups of coffee is allowable for a healthy diet and the coffee should be in plain black form. If needed drink black coffee with soy milk or any other nonfat milk and use a fiber added sweetener with zero calories like Splenda.

source https://www.healthy4lifeonline.com/how-much-of-a-health-concern-is-caffeine-content-in-your-coffee/

Top 4 Best Weight Loss Challenges for You

Everyone knows how challenging it is to lose weight and modify lifelong habits. That’s why we have come up with unbelievable exercise challenges. Each of these exercises will help you attain your fitness goal. So, start today because there will never be a perfect time to begin!

1. Run Challenge

If you are not a runner, it is time to become one. It is the perfect challenge to burn fat, tone up your body, and change the fitness regimen outside gyms. In this program, you just have to run for 15 minutes or one mile straight for 15 days.

This challenge comprises of cross-training workouts and running. It will burn fat as well as strengthen your muscles and heart. So, go for this challenge to achieve your fitness goal.

2. Fit Body Challenge

It is another 15-day challenge to keep your body fit. This challenge helps in effective and fast fat loss. For performing this challenge, you will need workout equipment like a stability ball and dumbbells. So, all you need to do is perform workouts for about 20 minutes.

This fit body challenge is perfect for beginners and those who like to increase the intensity of their workout. It works on the carb-cycling meal plan, which is really effective to reach your goal.

3. Sculpt Challenge

This challenge is perfect for passionate gym-goers. It allows them to maintain or tone up their body weight. Here, you need to follow the challenge for about 6 weeks while performing effective workouts. So, people who like to have a better body shape can go for this challenge.

In this program, you need to incorporate machines into daily exercise routines. You can even go with cables. They can help you attain the best result ever. Additionally, weight training will increase your lean muscle weight, tighten up trouble areas, and sculpt your body.

4. Booty Challenge

This challenge is for people who like to build booty of their dreams. Here, you need to follow glute-focused training. Perform exercises that target the glute muscles and help you to achieve a peach-shaped booty.

Your workouts need to be intense and quick, which will burn fat and also shape your muscles. You can even make use of booty bands to maximize workouts and take BCAAs and protein for quick recovery. So, go for it!

No matter which challenge you go for, always stretch your body after and before workouts. Do not forget to drink adequate water and take BCAAs for a speedy recovery. However, do not overtrain your body. As you know, exercise boosts water needs. So, it is best to go for effective supplements to prevent headaches, help water absorption, avoid nausea, and yield best results.

Lastly, try out these amazing challenges and go beyond your fitness goal. Step out of your comfort zone, break off from your old habits, and be on your way towards a good change. So, wait no more and begin your journey to weight loss today!

source https://www.healthy4lifeonline.com/top-4-best-weight-loss-challenges-for-you/

4 supplements that can enhance your fitness level

There is a wide range of nutritional supplements available on the market. This makes it quite difficult to choose the ones made for you and your fitness goals. We can help you out in your endeavor of choosing the best supplements in order to improve your fitness. However, before you buy any of these nutritional supplements, I’d recommend you to consult your doctor and then take them so that they don’t interrupt with any illness you might have.

1. Fish Oil

Fish oil has eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both these are Omega-3 fatty acids, which help in decreasing the risk of heart disease. Moreover, fish oil supplements help in neuromuscular improvement for endurance athletes.

When it comes to female athletes, studies state that supplements that contain DHA result in many motor benefits. This includes added advantages for sportspersons since they require reaction time effectiveness and decision making skills.

2. Branch Chain Amino Acids (BCAAs)

BCAAs have leucine, valine, and isoleucine, all of which play a significant role in the synthesis of protein and glucose uptake in our cells. They are quite important when it comes to post-exercise. These amino acids also help in building and recovering muscles, along with regulating the immune system for sports events. You can take BCAA supplements or eat lean protein. Additionally, studies show that BCAA supplements can decrease muscle damage that comes from endurance exercise.

3. Vitamin D

Deficiency of Vitamin D is found in a lot of people, including athletes, around the world. You can get vitamin D through natural sunlight or dairy products. It’s necessary that you include a vitamin D source in your everyday diet so as to maintain optimal fitness and health. Studies show that vitamin D enhances athletic performance in athletes who have a deficiency of vitamin D.

In addition, Vitamin D can protect athletes from various chronic and acute medical ailments. In fact, trainers and athletes in the early 1900s believed that UVB radiation helped in improving athletic performance. Thus, vitamin D plays a significant role in skeletal muscle with a great impact on injury and performance of young and healthy athletes.

4. Caffeine

Caffeine is widely known for its fat burning abilities. Therefore, it’s used in a wide array of performance enhancers, fat burning supplements, and weight loss products. Black coffee is a natural stimulant. It boosts your body’s metabolism as well as provides your body with additional antioxidants. However, caffeine is not good when you take it in large quantities.

Studies show that caffeine can improve your sports performance. Nevertheless, it’s specific to the athlete’s condition, intensity, exercise mode, and duration. Furthermore, caffeine is a brain stimulant and blocks receptors, which results in a rush of energy in your body, an improved mental performance, and slow mental decline that is related to age.

---

So, these are the four best supplements that are supported by scientific evidence for enhancing fitness. You can use these in order to get fit. But, again I’d say first consult your doctor and ask their advice before taking any of these supplementations.

source https://www.healthy4lifeonline.com/4-supplements-that-can-enhance-your-fitness-level/