In Russia, a widely favored beverage has faced a prohibition from experts, due to its allegedly harmful effects being likened to those of vodka.
Kickstart Your Day, but Watch Out for This Hidden Troublemaker!
Looking for your daily dose of caffeine and a sweet treat? Think again. A brand new study by Japanese scientists reveals that mixing coffee with sugar could be more harmful than you think!
Japanese Scientists Stun the World: Coffee and Sugar Tips Your Circadian Rhythm by 4 Hours
The experiment showed that when you drink coffee with sugar, your internal "clocks" can shift by an astounding FOUR HOURS. This means you're likely to hit the sack later, wake up late (or not at all!), and end up with an out-of-sync body, causing all systems to work improperly – from digestion to hormones.
Daily Coffee and Sugar Habits: A Steep Climb Towards Chronic Fatigue and Future Ailments?
Circadian rhythms are the backbone of our health. They control deep sleep, alertness, metabolism, immunity, and even your mood! By messing with these rhythms, you could be risking a whole cocktail of unwanted side-effects, such as chronic fatigue, stress, heart issues, blood sugar spikes, and even mental disorders.
So, why does this happen? Scientists say it's because the combo of caffeine and sugar acts as a "disrupter." Instead of offering benefits, that daily cup of joe might be causing problems that pile up over time.
Easy Tips to Help You Save Yourself (and Your Sleep!):
- Ease up on the sugar in your coffee - slowly, without sacrificing taste.
- Give stevia or erythritol a try - they're natural sweeteners that don't interfere with your body's rhythms.
- Take your coffee exclusively in the morning and before lunch - don't jeopardize your beauty sleep!
- Stick to a routine - aim for consistent bedtime and wake-up times, even on weekends.
- Monitor your physical activity - regular exercise is good for keeping your rhythms on track.
- Avoid stress and overexertion - they're bad news for body rhythms too!
The Verdict? Sugar-Free Coffee - The Road to Alertness and a Healthier Life
The message is simple: less sugar means a healthier you! Adopting good habits today means energy, health, and a sound night's sleep tomorrow. Don't let your coffee be your foe! Make smart choices, protect your body's rhythms, and live in harmony with real health!
A Few More Things to Know:
- Spring weather is on its way after a long cold spell, says Vilfand.
- Money transfer restrictions for Russians will be put in place from May 1st.
- Starting tomorrow, Sberbank appreciates its customers who have the "Sberbank Online" app on their phones.
- Summer holidays will be cut in half – new dates announced.
- Prepare for a 180-degree change in the peace of non-working Russians' lives from May 5th, as a new decree has just been announced.
Interesting Facts:
Chronic caffeine and sugar consumption over the long term may cause several negative effects on circadian rhythms and overall health:
- Caffeine's adenosine blockade: Regular evening consumption disrupts adenosine (a sleep-promoting compound), delaying sleep onset and reducing sleep efficiency even when consumed six hours before bedtime.
- Circadian misalignment: Chronic disruption can cause circadian misalignment, impairing melatonin release and perpetuating poor sleep quality.
- Sugar's cortisol activation: Added sugar leads to blood glucose spikes and crashes, triggering cortisol release that amplifies nighttime alertness and reduces restorative sleep.
- Metabolic and endocrine effects: Caffeine and sugar contribute to blood glucose dysregulation, exacerbating cortisol-induced glucose spikes, increasing insulin resistance risk over time. They may also trigger weight gain through a caloric surplus and the impairment of appetite-regulating hormones.
- Mental health implications: Caffeine provokes anxiety and restlessness, while sugar's impact may be even more severe due to adrenaline release. Chronic sleep deprivation could impair emotional regulation and cognitive function long-term.
- Mitigation strategies: To reduce the impact, avoid coffee and sugary drinks six hours before bedtime, limit caffeine to 400mg per day (~4 cups) and sugar intake to under 10% of daily calories, opt for herbal teas or decaf alternatives in the afternoon and evening, and monitor and manage stress levels.
- The Japanese study showed that combining coffee and sugar can shift your internal "clocks" by an astounding four hours, which may lead to disrupted sleep patterns and improper functioning of various systems in the body.
- The combo of caffeine and sugar is a disrupter that could potentially cause chronic fatigue, stress, heart issues, blood sugar spikes, mental disorders, and other unwanted side-effects by interfering with circadian rhythms.
- To protect your health, consider reducing the amount of sugar in your coffee, using natural sweeteners like stevia or erythritol, taking your coffee only in the morning and before lunch, establishing a consistent sleep schedule, engaging in regular exercise, and managing stress levels.
- By minimizing sugar consumption, individuals can potentially experience increased energy, better sleep, and overall improved health, as the disruption to circadian rhythms may be reduced.
- In addition to the potential negative effects of chronic caffeine and sugar consumption, regular evening caffeine intake can disrupt adenosine (a sleep-promoting compound), leading to delayed sleep onset and reduced sleep efficiency, while added sugar can cause blood glucose spikes and crashes, triggering cortisol release that may reduce restorative sleep.
