Is it Bad to Drink Coffee on an Empty Stomach?

 

 “Most people should not have an issue with drinking coffee on an empty stomach other than maybe having a little bit of extra stomach acid,” Bonnie Jortberg, nutritional scientist and associate professor of family medicine at the University of Colorado Anschutz Medical Campus, said.

While some people may experience discomfort, for the general population, there is no evidence that drinking coffee on an empty stomach leads to gastrointestinal pains, she added.

Though coffee affects people differently, the beverage can have a number of effects on the gastrointestinal system and the body as a whole.

 “The caffeine itself can cause loosening of the lower esophageal, or a relaxing of the lower esophageal sphincter, which is the doorway between the esophagus and stomach,” Harmony Allison, assistant professor of gastroenterology at Tufts Medical Center, said.

Not only does caffeine weaken the barrier between the esophagus and the stomach, but coffee stimulates the production of stomach acid, Jortberg added.

This combination can lead to acid reflux, or the contents of the stomach moving back into the esophagus. People usually experience heartburn as a result.

Importantly, Allison added, people who develop these bothersome symptoms after drinking coffee could do so regardless of having food in their stomachs.

There are, however, other issues that could be pronounced when drinking coffee on an empty stomach. For one, the acidity of coffee could be an issue for some people.

“Coffee is about a pH of five and the stomach is actually a pH of four,” said Allison.

If someone is drinking coffee on an empty stomach,  this could be uncomfortable, particularly for those with esophagitis, Allison added.

Having some food in the stomach before drinking coffee should eliminate any acidity or pH issues, said Allison.

Thus people can try having their coffee with food or adding milk if they are concerned about GI issues.

Coffee has other effects on the body too, such as increased urination or bowel stimulation.

“For some people, it does cause some stimulation of the smooth muscles,” said Allison. “They may find that they have loose stools after they have coffee or too much coffee, which can be uncomfortable.”

Beyond the gastrointestinal effects, some people may find that drinking coffee on an empty stomach leads to jitteriness, Jortberg said.

A 2014 meta-analysis found no significant association between coffee consumption and gastroesophageal reflux disease (GERD), which causes long-lasting or chronic acid reflux. And though there are some myths out there, coffee cannot cause stomach ulcers or in any other way damage the gastrointestinal system.

If someone does experience acid reflux, stomach pains, or other symptoms when they drink coffee on an empty stomach, eating beforehand is certainly not bad.

But if someone does not have time for breakfast before their morning cup of coffee, there are other small tweaks that may reduce the risk of any unwanted side effects.

People can put milk or creamer in their coffee to cut down the acidity, Jortberg recommended. For people who are lactose intolerant, it is important that they use plant-based milks, Allison added, or they could risk making any coffee-related stomach pains worse.

The type of coffee a person’s drinking could also be playing a role.

“There is a study that was done and it actually looks like your dark roasted coffees actually have less of an effect on stimulating stomach acid than your light roasted coffees,” Jortberg explained. “If you think that you’re somebody who’s sensitive to this, you may want to stick with dark roast.”

If someone is experiencing jitters, acid reflux, or other issues that could be attributed to caffeine, they could also try scaling back the amount of coffee they drink or choosing decaf, Allison added.

And though drinking coffee on an empty stomach is healthy for most people, it is important to always drink coffee safely—that means consuming no more than 400 milligrams of caffeine daily, as mentioned in the previous article.

Drinking too Many Cups of Coffee could put your Heart Health at Risk

 

A study found that people who consumed more than 400 mg of caffeine (which amounts of about four cups of coffee, two energy drinks, or 10 cans of soda) most days had a higher risk of cardiovascular disease (having elevated heart rates and blood pressure). The research was presented at the American College of Cardiology Conference in New Delhi, India.

 “In general, chronic elevations of blood pressure are a risk factor for future cardiovascular disease such as heart attack, heart failure, or stroke,” Jason Hopper, a cardiologist at Norton Heart & Vascular Institute, said.

The results were even more serious among those who consistently drank more than 600 mg of caffeine in one day.

“Due to its effect on the autonomic nervous system, regular caffeine consumption could put otherwise healthy individuals at risk of hypertension and other cardiovascular events,” Nency Kagathara, research author and researcher at the Zydus Medical College and Hospital in India, said. “Increasing awareness of these risks is vital to improve heart health for all.”

The relationship between caffeine and the cardiovascular system is well-established. For one, caffeine is known as a vasoconstrictor, which means that it can narrow the blood vessels and raise blood pressure.

“When the blood vessels become more narrow with the same amount of blood moving through them, the pressure increases. This is similar to the same volume of water flowing through a hose versus through a straw,” Amber Core, a registered dietitian at The Ohio State University Wexner Medical Center, said.

Elevated blood pressure increases the workload on the heart, which can sometimes lead to heart failure and abnormal heart rhythms in the long run, she added.

Caffeine is also a stimulant, so it tells the brain to be on alert—this triggers the body’s fight or flight response in the autonomic nervous system, which is responsible for regulating heart rate, blood pressure, and more.

 “As a part of this response, heart rate will often increase as the body prepares for any potential danger or threat,” Core said.

However, these elevations in blood pressure and heart rate are usually seen in the short term after a person consumes caffeine, and are less profound among chronic caffeine drinkers, said Hopper.

“The body can adapt to regular caffeine consumption, so these changes are more noticeable in people who don’t consume caffeine habitually,” he said.

Actually, however, previous research on the consumption of coffee, tea and other caffeinated drinks is mixed.

One study suggested that moderate coffee consumption leads to a decrease in all-cause and cardiovascular-related mortality, hypertension, cholesterol, heart failure and atrial fibrillation. Drinking coffee has also been linked to a lower risk of type 2 diabetes and could protect against dementia, among other benefits.

But other research has found drinking more than two cups of coffee every day could increase risk of dying from cardiovascular disease, specifically for people with very severe hypertension. 

People may also experience a fast heart rate, jitters, tremors or heart palpitations from drinking excessive amounts of caffeine, Aeshita Dwivedi, a cardiologist at Northwell Health Lenox Hill Hospital, said.

Beyond just its effects on the cardiovascular system, caffeine has also been associated with insomnia symptoms. Overconsumption of caffeine may also increase the risk of anxiety or make it worse in those who already live with the condition. 

Though there are both pros and cons associated with it, caffeine is considered healthy in moderation.

“Drinking too much caffeine is not recommended. However, caffeinated drinks are not all created equally. Everyone has a different tolerance, and it should be individualized based on your medical conditions,” said Dwivedi.

“Beverages such as energy drinks can oftentimes not only exceed the recommended amount of caffeine for a day, but also contain added sugars and additional ingredients such as nitric oxide,” said Core.

Added sugars can contribute to poorer heart health and can also put a person at risk for weight gain and type 2 diabetes. And nitric oxide can increase oxygen content in the blood, which is not advised for people with preexisting heart conditions, Core added.

If you are experiencing insomnia, restlessness, rapid heartbeat, or an upset stomach, those might be signs that your caffeine consumption is excessive, Hopper said.

“If you experience these symptoms, you should reduce your caffeine intake,” said Hopper. “The amount of caffeine that triggers these effects can vary depending on individual tolerance and how regularly you consume caffeine.”

What is a healthy body fat percentage as you age?

 

According to the World Health Organization, men ages 40 to 59 should aim for 11% to 21% body fat, while for men ages 60 to 79, the range is 13% to 24%. 

However, the "right" weight and fat percent for an individual depend upon many factors including:

General health.

A very low percentage of body fat and low body weight in someone not exercising regularly can indicate a medical problem.

Distribution of body fat.

Even if your weight is close to the normal range, a large waist size may mean you have an unhealthy amount of belly fat (visceral fat). Higher amounts of belly fat increase the risk of diabetes and heart disease.

Generally, men should strive for a waist size of no more than 36 inches. For men under six feet tall, waist size should be less than one-half of the height.

Another way to evaluate waist size is to find the ratio of waist size to hip size.

Use a measuring tape to find your waist size just above your belly button. Then measure the size of your hips around the widest part of your buttocks. Divide the waist size by the hip size. The goal waist-to-hip ratio for men is no more than 0.9.

Both numerical waist size and waist-to-hip ratio offer a window into whether you are carrying too much dangerous visceral fat.

Metabolism.

How an individual's body handles excess calories significantly affects whether those calories get deposited in fat or turn into energy used for physical activity and body heat.

Amount, type and intensity of physical activity.

You not only burn calories during exercise but also continue to burn calories afterward as muscles replenish their energy stores. Also, doing regular strength training can add a bit of muscle weight that is healthy.

Colon Cancer Cases in Young Adults are Rising

 

Colon or rectal cancer is the leading cause of cancer death in adults ages 20 to 49 and rates are continuing to increase. Colon cancer that develops in people under age 50 is referred to as early-onset colorectal cancer.

People with early-onset colorectal cancer tend to have more aggressive and more advanced cancer than older adults.

Colon cancer is called sporadic when it develops in people without inherited gene mutations linked to cancer.

A combination of genetics and lifestyle habits can contribute to developing colon cancer. About 70% of colorectal cancers are sporadic, 25% are caused by inherited genes, and about 5% are linked to inherited syndromes such as Lynch syndrome or familial adenomatous polyposis.

Most colorectal cancer in young people seems to be sporadic. Multiple factors linked to lifestyle changes over the past 30 years likely play a role.

Obesity is one of the most established risk factors for colorectal cancer. For example, in a 2018 study, researchers found that women with obesity had a 20% higher risk of early-onset colorectal cancer than women without obesity.

In a study from 2017, researchers found that excess body fat in early life, defined as under the age of 30, was associated with an increased risk of colon cancer. It was thought that inflammatory molecules produced by fat tissue called cytokines and chronically high insulin levels could contribute to cancerous changes in the colon. 

Diabetes has also been consistently found as a risk factor for colorectal cancer and likely contributes to the development of early-onset colorectal cancer. 

In a 2020 study, researchers found that men and women with diabetes reached the same level of risk for colorectal cancer at age 45 as people without diabetes at age 50.

Some of the major risk factors may include:

• Excess body weight,
• High body fat at an early age
• Diabetes
• Smoking
• Alcohol use
• Low levels of physical activity          

Diets high in fiber, dairy, fruits, vegetables, fish, beta-carotene, vitamins C, E and D, and folate seem to be associated with a lower risk of colorectal cancer:

Colorectal cancer symptoms often mimic those of other gastrointestinal conditions such as Crohn’s disease or irritable bowel syndrome. However, as the condition progresses, symptoms worsen.

Common early signs and symptoms can include:

• abdominal pain
• rectal bleeding
• diarrhea
• iron deficiency anemia

If the cancer spreads to other locations, it may cause:

• bone pain
• jaundice
• shortness of breath

Even though you cannot always prevent colon cancer, some ways you might be able to lower your risk include:

• Increasing your physical activity levels
• Maintaining a healthy body weight 
• Eating a diet low in animal fats and high in whole grains, fruits and vegetables
• Limiting alcohol consumption
• Avoiding tobacco

It is important to visit your doctor if you develop unexplained gastrointestinal symptoms such as pain or blood in your stool without a known cause. Colon cancer has the best outcomes when it is caught in the early stages.