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The Incredible Benefits of Earthing and How It Can Extend Your Healthspan

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earthing

Earthing is an ancient practice that has been recently rediscovered by environmental medicine. Though it is a simple process, it has potentially incredible benefits for those who practice it. In a society that is dominated by electronics, it should be no surprise that simply reconnecting with the Earth can make people feel healthier and happier.

Earthing, also known as grounding, is the process of “walking barefoot outside or sitting, working, or sleeping indoors connected to conductive systems that transfer the Earth’s electrons from the ground into the body.” (1)

Grounding is best viewed as a preventative lifestyle that can help prevent and reverse the damage that is being done to our bodies by the modern lifestyle which often does not include being outdoors on a regular basis.

By practicing Earthing on a regular basis and actively connecting with the electrons flowing through the earth, it is possible to undo much of the cardiovascular, respiratory, and muscle damage that has occurred in a person.

earthing and grounding
Earthing on a regular basis and actively connecting with the electrons flowing through the earth

Is there Science Behind Earthing/ Grounding?

Although grounding is a newer field of study, there has already been some research that has shown that regular earthing can help improve the health of those who live with cardiovascular disease, inflammatory conditions, chronic pain, and muscle damage. (2)

When viewed as a form of bio-hacking, earthing has also been shown to reduce a person’s stress levels and can significantly improve a person’s mental health and well-being by reducing depression, stress, and fatigue. 

In addition, when combined with healthy changes to diet and exercise, earthing has the potential to increase a person’s longevity and healthspan. (3)

These benefits can be achieved in a number of ways. The simplest, and most effective way, to practice grounding is to simply walk barefoot on the ground. It is important to note that direct contact with the earth is necessary for this to work, so walking on dirt, sand, grass, etc. is essential. These benefits cannot be achieved when you are walking on concrete or other man-made substances.

Submerge yourself or go swimming in a natural body of water such as the ocean, lakes, rivers, or streams

Another method of grounding is to lie directly on the ground or to submerge yourself or go swimming in a natural body of water such as the ocean, lakes, rivers, or streams.

It is not always possible to practice earthing outdoors. In cases of extreme weather, metropolitan living, or in cases where age or health conditions may not allow it, alternative methods of grounding should be utilized. These may include grounding mats, sheets, socks, or patches that mimic the electric current of the earth. 

What Are the Health Benefits of Earthing?

There are a number of health benefits that directly result from Earthing. These benefits can be felt after 30 minutes of direct, barefoot contact with the ground, and many people report feeling the positive effects after their first-time grounding. 

Not only has earthing been shown to improve both a person’s healthspan and lifespan, but it also has a number of other incredible health benefits including: (4)

  • Reduced inflammation
  • Reduced pain
  • Lowered levels of stress
  • Improved blood flow
  • Improved energy
  • More restful sleep and better sleep quality
  • Reduces chronic fatigue
  • Improves sleep disorders
  • Reduced blood pressure levels

While grounding is generally recommended for everyone, it is still important to discuss it with your doctor if you have any serious underlying medical conditions. Earthing should not be used as a replacement for any medications or other treatment options that you may be currently undergoing without first talking with your doctor.

earthing benefits
Many people report feeling the positive effects after their first-time grounding

How Long Does It Take to Experience the Benefits?

Some of the immediate benefits of earthing, such as improved blood flow, improved energy, and reduction of pain and inflammation have been reported as soon as 30 minutes after a grounding session.

In one study, a diabetic woman with a persistent open wound on her ankle reported significantly decreased pain after 30 minutes of grounding treatment with an electrode patch. After one week of daily 30-minute treatments, she reported a pain reduction of 80%, and the limp that she had initially presented with was completely gone.

After two weeks of the daily treatments, she was completely pain free and her persistent wound, that had resisted all other forms of treatment for eight months, was almost completely healed. (5)

How Often Should Earthing Be Done?

If possible, grounding should be performed for at least 30 minutes every day. Simply going outside and lying on the grass in your backyard, taking a barefoot walk on the beach, or standing in the grass at a park can all provide the above health benefits.

It may not be possible for everyone to regularly practice holistic grounding however. If possible, a person should try to practice grounding as often as they are able to. Even once or twice a week can provide some of the health benefits, such as decreased depression and increased blood flow.

For those who do not have regular access to nature, grounding mats may be utilized to mimic receive similar benefits.

Immediate benefits of earthing include improved blood flow, energy, and reduction of pain and inflammation

What Are Grounding Mats?

Grounding mats are devices that are connected by a wire to the ground port of your home. It is important to note that you are not plugging directly into an electrical port, but rather the ground wire of your home. Most grounding mats come with instructions that detail how to use them and where to find this port in your home.

Grounding mats come in a variety of sizes, and can be used flat on the floor, on or under a desk, or on a bed so that a person can place their bare body, hands, or feet on it. While there has been less research done on these mats that on direct grounding methods, the research than has been done on them shows promise. (6)

In particular, there has been evidence to show that grounding mats can improve sleep, reduce anxiety, and lower stress levels when used regularly and correctly.

Conclusion

Earthing provides several incredible and holistic health benefits and it is a simple process that the majority of people can do. While the most significant benefits can be achieved when earthing is practiced on a daily basis, it is still possible to see results when done only once or twice a week.

Walking barefoot on the grass, sand, or dirt allows our bodies to reconnect with the earth and allows us to absorb the electrons that can help rebalance our bodies. In turn, this can help prevent and heal several health conditions and has been proven to help those who do it regularly to improve their healthspan, longevity, and overall happiness.

Any person can access and reap the benefits of grounding with minimal effort, and it is a practice that everyone should take part in as often as possible.

Resources

(1)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3265077/#:~:text=Earthing%20(or%20grounding)%20refers%20to,the%20ground%20into%20the%20body.
(2)https://www.healthline.com/health/grounding
(3)https://publichealth.wustl.edu/heatlhspan-is-more-important-than-lifespan-so-why-dont-more-people-know-about-it/
(4)https://www.sciencedirect.com/science/article/pii/S1550830719305476
(5)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/
(6)https://www.healthline.com/health/under-review-grounding-mats

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Healthspan-Hacking

Sitting All Day Makes You Old and Grey: Here’s How Being Sedentary Speeds Up Aging

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sedentary lifestyle

When was the last time you stood up? Was it more than half an hour ago?

While it’s true that sitting and lying down gives relief to our bodies, resting too much only causes harm. If you’re living a sedentary lifestyle, you increase the chances of chronic diseases, turbulent mental health, and even early death [1].

You might be thinking, “Well, I don’t stay sedentary that much.” 

But with how our modern society is designed, see how this daily schedule may sound familiar:

  • Wake up from a 7-hour sleep [2] and sit down for breakfast. You then sit in a car for half an hour [3] to get to your office.
  • Complete your 9-5 job inside a cubicle, where you only stand up for bathroom breaks or to have lunch—which you enjoy while sitting down.
  • Take another car ride home, where you’ll sit down for dinner and sit down to relax by the TV.
sitting too long
Photo by Startup Stock Photos from Pexels

It’s not just how technology has developed, too. We’ve been conditioned to sit down since we were young [4]. From having proper manners in school to the office, sitting still shows respect and discipline. We grew up thinking sitting down equals behaving, but it’s actually detrimental to our health.

In total, the average American spends more than half of their day sitting—a whopping 15 hours every single day [5]. This figure doesn’t even consider the coronavirus pandemic, which forced us into working from home—effectively decreasing our body movements even more [6].

Moreover, while many of us resort to doing some type of workout once a day, you can’t “make up” for the lost movement in one go [7], because our bodies should move regularly. To quote Katy Bowman, biomechanist and author of the best-selling book, Move Your DNA, “There is more to movement than exercise” [8].

sitting all day
Our bodies should move regularly

You’ll need to find a way to move constantly—which is what this article will help you achieve.

How Not Moving is Harmful

Let’s take a closer look at how a sedentary lifestyle or lack of regular movements negatively affects your physical health, mental state, and overall quality of life.

Higher Chances of Chronic Diseases

Obesity. Not moving regularly limits the number of calories you burn, which leads to an increase in weight gain and often results in obesity. Plus, once you’re overweight, research shows that people with obesity sit even more than people with average weight [9], putting you in a downward spiral.

Diabetes. Sedentary lifestyles also increase your risk of type 2 diabetes by 112% [10, 11]. This is because sitting for long periods without limiting your calorie intake causes an increase in insulin resistance—a key driver of type 2 diabetes [12].

Heart Diseases. Moreover, you increase the chances of having cardiovascular diseases by 147% and the risk of cardiovascular mortality by 90% [11]. You’re more likely to experience coronary artery diseases, heart attacks, higher blood pressure, and strokes if you don’t move your body enough [13].

Poorer Mental Health

Depression and Anxiety. Not only are you affecting your physical wellbeing, but being sedentary also increases the risk of developing mental health disorders like depression, anxiety, and stress [14, 15]. These researches aren’t talking about just being sad, but clinical disorders identified by physicians.

Increased Mortality Rate

Accelerated Aging. A study shows that women who spend most of their day sitting and doing minimal exercises had biologically older cells by eight years more than their actual age [16]. Moreover, those who sit upwards of 10 hours and participate in less than 40 minutes of physical activities every day had shorter telomeres—the part of DNA strands that protects chromosomes from getting older. 

Early Death. There is a 71% increase in the mortality rate for those who spend more than 6 hours a day sitting [17]. Even with significant exercising, sitting for 5-6 hours a day increases your mortality rate by 50% [18]. Physical inactivity is also the fourth leading risk for global mortality [19].

The message is clear: There are serious health effects of not moving. It kills us and makes us sick—the complete opposite of how we may perceive extended periods of rest to be.

In reality, constant movement is the key to a healthy body.

In reality, constant movement is the key to a healthy body

How to Stop Being Sedentary

It’s not easy to move all the time in our modern world today. “Human beings evolved as a walking entity, exploring the world on our feet,” said James Levine, MD, the author of Move a Little, Lose a Lot [20].

But the reality is that we’re now glued to our screens to work, socialize, and even entertain ourselves.

So how can we change our sedentary lifestyle to engage our bodies like we’re supposed to? Check out these steps to incorporate movement and start living a healthier life:

Practice Functional Movements and Patterns

Functional movement exercises enhance your ability to do everyday movements. 

“These are normalized, neurodevelopmental sequences that we see from birth on. It’s basically what human beings have to do in order to live life every day,” says John Rusin, DPT, strength coach and sports performance therapist [21].

So, try to make these movement patterns [22] regularly:

  • Squats: Lower yourself and use your ankles, knees, and hips to drive yourself back up. Squatting helps you develop muscles for multiple vertical levels throughout your day.
  • Lunges: Known as a “traveling squat,” lunges engage your lower body into a single-leg stance. This practice helps your balance and control, one leg at a time.
  • Hinges: Contrary to “lifting with your knees,” hinges develop your core and back muscles to lift heavy objects. Lift weights by leaning and raising your torso like a drawbridge.
  • Pushes and Pulls: Practice pushing and pulling something away and nearer to you. Have a combination of both vertical and horizontal versions to heighten your overall balance.

Carries: Develop dynamic stability by engaging your entire body in carrying heavy objects. The idea is that you shouldn’t feel the burn in just one area, but your whole body.

Additionally, enhance any of the functional movements by adding rotation to the pattern. You want to transfer power from your lower half to your upper half through your core, getting your body to function as one unit for full-body stability. 

Start Using a Standing Desk

For a more seamless integration of movement into your working life, switch to a standing desk so you can get into an upright position without interrupting your workflow. You’ll be able to adjust the height of your table whenever you need to take a break from sitting.

Here are a few tips for using a standing desk:

  • Set intervals to alternate between sitting and standing with your desk. A good ratio to keep in mind is 1:1 or 2:1, which means you should stand around 30 to 45 minutes per hour of sitting [23].
  • Ensure that the position of your keyboard allows your elbows to sit at a 90-degree angle [24].
  • Attach arm supports to your desk to reduce the pressure on your mouse-controlling wrist [24].
  • Relax your neck and shoulders and shift your weight from one foot to another to minimize strain.
  • Don’t slouch or lock your knees to prevent any injuries from standing for an extended time.

Ensure that you’re not standing too long, because that’s just as harmful as sitting too much. Instead, use standing desks correctly to help your blood circulation, engage your muscles, and boost your mood.

Exercise with Balance Boards

Another neat item you can try out is balance boards—a fitness tool for strength and balance training [25].

A balance board has a flat top and a dome-shaped bottom, allowing the board to shift in multiple directions. Since the base is unstable, you’ll have to use your muscles to maintain balance.

Here are some ways you can use a balance board:

  • Balancing: Step up to the board with your feet hip-distance apart. Tilt the board forward and backward, having it touch the floor without you falling over. Next, try doing it from side to side. Shift your body weight from left to right, slowly feeling the floor while keeping your balance.
  • Squats: While standing on top of the board, do mini squats to engage your lower body muscles and core strength. Place your arms in front and lower yourself while maintaining your balance.
  • Planking: Get into plank position—but with your hands on the balance board. Use your core muscles, slightly bend your elbows, and maintain a steady position.
  • Push-ups: Do push-ups on the balance board to engage your core and upper body muscles. Keep your hands on the sides, bend your elbows to lower yourself, and return to the starting position while keeping balance.

You can do many other exercises with a balance board, but these simple ones should get you started. Balance boards use your body weight to develop strength and balance, increasing your physical capability to do everyday tasks.

Stop Sitting Yourself to Death

Sedentary lifestyles are not natural. It increases your chances of getting chronic diseases, gives you poorer mental health, and increases your mortality rate.

No, our bodies should move around—at least once every 30 minutes.

You need to bring movement back to your life to extend your health span, improve your quality of life, and enjoy the world like you’re supposed to. So practice functional movements, start using a standing desk, and exercise with balance boards to give yourself a better life—one motion at a time.

Need more help in breaking free from your sedentary lifestyle?

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Citations

[1] Wilmot EG; Edwardson CL; Achana FA; Davies MJ; Gorely T; Gray LJ; Khunti K; Yates T; Biddle SJ; (n.d.). Sedentary time in adults and the association with diabetes, cardiovascular disease and death: Systematic review and meta-analysis. Diabetologia. Retrieved September 22, 2021, from https://pubmed.ncbi.nlm.nih.gov/22890825/


[2] 25, S. C. T. | M., Team, S. C., & Team, S. C. (2021, June 3). How much sleep does the average AMERICAN GET? The Checkup. Retrieved September 22, 2021, from https://www.singlecare.com/blog/news/sleep-statistics/


[3] Bureau, U. S. C. (2021, March 18). Census bureau estimates show average one-way travel time to work rises. The United States Census Bureau. Retrieved September 22, 2021, from https://www.census.gov/newsroom/press-releases/2021/one-way-travel-time-to-work-rises.html#:~:text=In%202019%2C%20the%20average%20one,about%2010%25%20over%2014%20years


[4] Blatt-Gross, C. (2015, January 3). Why do we make students sit still in class?. CNN. Retrieved September 22, 2021, from https://edition.cnn.com/2014/03/30/living/no-sitting-still-movement-schools/index.html


[5] Leech, J. (2019, June 19). Is sitting too much bad for your health?. Healthline. Retrieved September 22, 2021, from https://www.healthline.com/nutrition/why-sitting-is-bad-for-you#prevalence-of-sitting


[6] Zheng, C., Huang, W. Y., Sheridan, S., Sit, C. H.-P., Chen, X.-K., & Wong, S. H.-S. (2020, August 19). COVID-19 pandemic brings a sedentary lifestyle in Young Adults: A cross-sectional and longitudinal study. International journal of environmental research and public health. Retrieved September 22, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7503726/


[7] Duvivier BM; Schaper NC; Bremers MA; van Crombrugge G; Menheere PP; Kars M; Savelberg HH; (n.d.). Minimal intensity physical activity (standing and walking) of longer duration improves insulin action and plasma lipids more than shorter periods of moderate to vigorous exercise (cycling) in sedentary subjects when energy expenditure is comparable. PloS one. Retrieved September 22, 2021, from https://pubmed.ncbi.nlm.nih.gov/23418444/


[8] Kuklovskai︠a︡ Elizaveta. (n.d.). DP. Amazon. Retrieved September 22, 2021, from https://www.amazon.com/dp/B0718X8N7H/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1


[9] Levine JA; Lanningham-Foster LM; McCrady SK; Krizan AC; Olson LR; Kane PH; Jensen MD; Clark MM; (n.d.). Interindividual variation in posture allocation: Possible role in human obesity. Science (New York, N.Y.). Retrieved September 22, 2021, from https://pubmed.ncbi.nlm.nih.gov/15681386/


[10] Park, J. H., Moon, J. H., Kim, H. J., Kong, M. H., & Oh, Y. H. (2020, November). Sedentary lifestyle: Overview of updated evidence of potential health risks. Korean journal of family medicine. Retrieved September 22, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7700832/


[11] Wilmot EG; Edwardson CL; Achana FA; Davies MJ; Gorely T; Gray LJ; Khunti K; Yates T; Biddle SJ; (n.d.). Sedentary time in adults and the association with diabetes, cardiovascular disease and death: Systematic review and meta-analysis. Diabetologia. Retrieved September 22, 2021, from https://pubmed.ncbi.nlm.nih.gov/22890825/


[12] Krogh-Madsen R;Thyfault JP;Broholm C;Mortensen OH;Olsen RH;Mounier R;Plomgaard P;van Hall G;Booth FW;Pedersen BK; (n.d.). A 2-WK reduction of ambulatory activity ATTENUATES peripheral insulin sensitivity. Journal of applied physiology (Bethesda, Md.: 1985). Retrieved September 22, 2021, from https://pubmed.ncbi.nlm.nih.gov/20044474/


[13] U.S. National Library of Medicine. (2021, May 5). Health risks of an inactive lifestyle. MedlinePlus. Retrieved September 22, 2021, from https://medlineplus.gov/healthrisksofaninactivelifestyle.html


[14] Sánchez-Villegas, A., Ara, I., Guillén-Grima, F., Bes-Rastrollo, M., Varo-Cenarruzabeitia, J. J., & Martínez-González, M. (1970, January 1). [PDF] physical Activity, SEDENTARY index, and mental disorders in the SUN cohort Study.: Semantic Scholar. undefined. Retrieved September 22, 2021, from https://www.semanticscholar.org/paper/Physical-activity%2C-sedentary-index%2C-and-mental-in-S%C3%A1nchez-Villegas-Ara/b0869f0e2b071fe8063a180edcbd2decec7bdbae?p2df


[15] Zhai, L., Zhang, Y., & Zhang, D. (2015, June 1). Sedentary behaviour and the risk of depression: A meta-analysis. British Journal of Sports Medicine. Retrieved September 22, 2021, from https://bjsm.bmj.com/content/49/11/705


[16] Preidt, R. (2017, January 18). Too much sitting ages you faster. WebMD. Retrieved September 22, 2021, from https://www.webmd.com/healthy-aging/news/20170118/too-much-sitting-ages-you-faster


[17] Patel, A. V., Bernstein, L., Deka, A., Feigelson, H. S., Campbell, P. T., Gapstur, S. M., Colditz, G. A., & Thun, M. J. (2010, July 22). Leisure time spent sitting in relation to total mortality in a prospective cohort of us adults. OUP Academic. Retrieved September 22, 2021, from https://academic.oup.com/aje/article/172/4/419/85345


[18] Melville, N. A. (2014, January 12). Sedentary behavior associated with higher mortality. Medscape. Retrieved September 22, 2021, from https://www.medscape.com/viewarticle/744006


[19] U.S. National Library of Medicine. (1970, January 1). Physical activity for health. Global Recommendations on Physical Activity for Health. Retrieved September 22, 2021, from https://www.ncbi.nlm.nih.gov/books/NBK305049/


[20] Levine, J., & Yeager, S. (2009). Move a little, lose a lot. Amazon. Retrieved September 22, 2021, from https://www.amazon.com/Move-Little-Lose-Lot-T/dp/0307408558


[21] Exercise science & injury prevention. Dr. John Rusin – Exercise Science & Injury Prevention. (2021, August 10). Retrieved September 22, 2021, from https://drjohnrusin.com/


[22] 6 essential functional movements. Oxygen Mag. (2020, June 17). Retrieved September 22, 2021, from https://www.oxygenmag.com/training-tips-for-women/6-essential-functional-movements/


[23] How to use a standing desk correctly – full tutorial. ergonofis. (2020, June 26). Retrieved September 22, 2021, from https://ergonofis.com/blogs/news/how-to-use-my-sitstand-desk-correctly


[24] Leech, J. (2017, June 18). 6 tips to use a standing DESK CORRECTLY. Healthline. Retrieved September 22, 2021, from https://www.healthline.com/nutrition/6-tips-for-using-a-standing-desk#TOC_TITLE_HDR_8


[25] Brachman A;Kamieniarz A;Michalska J;Pawłowski M;Słomka KJ;Juras G; (n.d.). Balance training programs in athletes – a systematic review. Journal of human kinetics. Retrieved September 22, 2021, from https://pubmed.ncbi.nlm.nih.gov/28828077/

 

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Boundless Cookbook

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boundless cookbook

Within the pages of the Boundless Cookbook, Ben has created an experience that will allow you to transform your cooking in an entirely new way by unlocking powerful nutrients and flavor combinations that incorporate a thrilling mash-up of ancient wisdom and modern science. For example, Ben’s Fermented Wild Plant Pesto will introduce your taste buds to indescribable flavors from the plant kingdom that actually strengthen your cells; his wife Jessa’s Sourdough Bread will take you back to when you could—without guilt—actually enjoy bread; and his twin boys’ scrumptious Pumpkin Donuts will leave you feeling delighted, satiated, and thoroughly blown away that nourishing food can taste this darn good.

Rather than presenting you with a restrictive diet, limited variety of ingredients, or tasteless “health foods,” the Boundless Cookbook instead takes you on a culinary journey that includes: Nutrient-dense wild game, fish, and even organ meat recipes… Unique and tasty rubs, salts, marinades n’ more… Biohacked smoothies and cocktails… Libido and energy-stimulating superfood concoctions… Guilt-free, healthy desserts that actually taste good… Insider kitchen secrets from the entire Greenfield family… And much more!

Boundless Cookbook

 

Buy Now

Ben’s original book Boundless is your handbook for achieving the energy and life you’ve always craved, and his Boundless Cookbook can now serve as your trusty “field guide” to keep your cells nourished and taste buds pleased every step of the way.

About the author Ben Greenfield

Ben Greenfield is A frequent contributor to health and wellness publications and websites and a highly sought after speaker, Ben’s understanding of functional exercise, nutrition, and the delicate balance between performance and health has helped thousands of people around the world achieve their goals and improve their quality of life.

Ben is an advisor, investor and board member of multiple corporations in the health and fitness industry, and is also the founder of KION, a nutritional supplements company that combines time-honored superfoods with modern science to allow human beings to achieve peak performance, defy aging, and live an adventurous, fulfilling, joyful and limitless life.

Ben coaches and trains individuals all over the world for health, longevity and performance.

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Healthspan-Hacking

Living healthier could also be fun: Coffee

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maya_elhalal_longevity_healthspan-coffe

Caffeine is one of the most used psychoactive drug in the world, it can be found in coffee, tea, chocolate and other foods. Studies show that coffee could be beneficial for lowering the risk of developing certain age related diseases, improve mood and boost cognitive abilities. But its caffeine content could also impact sleep and stress in a negative way.

In the first article in the series we discussed the effects of cocoa on our health and longevity. In the following article we’ll examine the effect of coffee and caffeine on our health span on our health span and well-being.

Let me just say that I love coffee, It helps me wake up less groggy for work, gives me a little pick me up at noon, and of course, helps my ability to write articles. Even now as I’m writing these words I drink a cup of coffee with a bit of dark chocolate on the side.

Michael Pollan also loves coffee and in his new book “caffeine” he describes he’s experience of giving up coffee. He did so to help him understand more deeply the effect has on him and our society as a whole. Pollan says that modern society uses caffeine in order to control our biological clock and that this type of usage is of great importance to our ability to work in the evenings and nights. That is one reason why he believes that coffee has a large impact on our society. Pollan said to NPR:

“Caffeine really helps capitalism conquer the frontier of night. And that’s why it was so important to the Industrial Revolution, where you had these expensive machines you wanted to keep running all night and you moved to two and three shifts. Did people work at night before that? Not very much. “ (1)

Michael Pollan

The needs of society also impact our individual selves, if the society needs coffee in order to work, so are we. A lot of people drink coffee in order to adjust themselves to their work hours and of course also for the pleasure and taste of it. But could our use of coffee help us to live healthier and longer?

Could be. Caffeine is one of the most studied psychoactive substance in the world. hundreds of studies examined its effects on different health components and found that coffee could help decrease the risk of age related illness like Alzheimer’s disease, type 2 diabetes and cardiovascular diseases. Coffee is also found to have the ability to improve our mood and cognitive performance.

Decreased Alzheimer’s risk

A number of studies show that caffeine consumption is associated with lower risk of Alzheimer’s disease. a quantitative review shows that coffee consumers has a 30% less risk of getting Alzheimer in comparison to those who didn’t consumed caffeine (2). Another review showed that consumption of 3-5 cups of coffee per day is associated with around 65% lower risk of Alzheimer in comparison to lower amounts of consumption (3,4). One possible explanation for the results can be found in rat studies. Rats who consumed water with added caffeine showed lower amounts of the Aβ peptide in the hippocampus compared to rats who drank normal water.  High amounts of the Aβ peptide is one of the characteristics of Alzheimer’s disease (5).

Lower risk of type 2 diabetes

 a statistical analysis on 457,922 participants from 8 different countries has shown an significant association between coffee consumption and lower risk of type 2 diabetes (6).  Another review from 2018 on more than a million participants shows that higher amounts of consumption relates to lower risk of diabetes. Those who consumed 5 cups of coffee per day had 29% lower risk of developing type 2 diabetes then those who did not consumed coffee (7). Interestingly, those who consumed decaffeinated coffee also showed similar results (but not in every study). One possible explanation for these results may be the effect of a unique type of polyphenols found in coffee called chlorogenic acids (CGA’s) that has a positive effect on glucose regulation (8).

Lower risk of cardiovascular diseases 

 A systemic review and meta-analysis that examined the relation between coffee consumption and cardiovascular diseases shows a positive association between coffee consumption and lower risk of heart failure. The results show that this relation is at its highest when participants consumed 4 cups per day, and that consumption of more then that had an opposite effect of higher risk instead of lower (9). Another 2014 study showed similar results, that consumption of 3-5 cups of coffee per day had lower association of cardiovascular diseases, and that more than that had an opposite effect (10).

Improved mood and cognitive performance

Lowering the risk of age related diseases is extremely important but as the title of the article show, we went also to have a good mood and to perform at our best. Consumption of one cup of coffee every 4 hours is positively related to a stable increased in mood with a larger effect for those who suffer from fatigue. On the other hand the study also found that consuming too much caffeine is related to higher stress and anxiety levels (11). Coffee also has a positive effect on cognitive abilities, with a greater effect seen in times of arousal. Coffee consumption is positively related to enhanced concentration, safety while driving at night and in monotonous roads, reaction time and maybe even short term memory (12).

So how much coffee is a good amount?

When observing the studies shown you could see that different amount of coffee could have different results. It is important to note that most studies of coffee are observational, it could mean that maybe there are more components that effect the results. With that said, it seems like coffee could help us in times of tiredness, for improving our mood and lowering our risk of certain age related diseases. 

But as we all know coffee also has its downsides. Caffeine could negatively impact our sleep and stress levels. Psychologist Matthew Walker addresses coffee in his book ‘Why We Sleep’, he explains that our amount of deep sleep decreases with age and that coffee could also lower our deep sleep (13). Caffeine has a half life of around 6 hours, what means that quarter of the amount of the caffeine you had in noon, will stay in your body at midnight (14).

For these reasons we’ll recommend you stop your coffee consumption around 14 pm. This way you can have the benefits to your mood and health span and also lower the negative effects on sleep. It is also recommended that the coffee will be without sugars and milk which can also effect health in an unwanted way.

And what about addiction, it does exist, but with all of the benefits of coffee, maybe addiction is not the right word. Michael Pollan eventually got back to his coffee habit. He addresses addiction In his NPR interview:

“I think the word ‘addiction’ has a lot of moral baggage attached to it, as Roland Griffiths told me, if you have a steady supply of something, you can afford it and it’s not interfering with your life, there’s nothing wrong with being addicted.” 

Michael Pollan

References:

  1. https://www.npr.org/sections/health-shots/2020/02/10/803394030/michael-pollan-explains-caffeine-cravings-and-why-you-dont-have-to-quit
  1.  Barranco Quintana J.L. et al. (2007) Alzheimer’s disease and coffee: a quantitative review. Neurol Res, 29:91-5.
  2.  Eskelinen M.H, Kivipelto M. (2010) Caffeine as a protective factor in dementia and Alzheimer’s disease. J Alz Dis, 20 Suppl 1:S167-74
  1. Eskelinen M.H. et al. (2009) Midlife coffee and tea drinking and the risk of late-life dementia: a population-based CAIDE study. J Alzheimers Dis, 16:85-91.
  1. https://pubmed.ncbi.nlm.nih.gov/28533411/
  1. Huxley R. et al. (2009) Coffee, Decaffeinated Coffee, and Tea Consumption in Relation to Incident Type 2 Diabetes Mellitus. Arch Int Med, 169:2053-2063. 
  1. Carlstrom M. and Larsson S.C. (2018) Coffee consumption and reduced risk of developing type 2 diabetes: a systematic review with meta-analysis. Nutr Revs,76(6):395-417
  1. Mattila P. et al. (2006) Phenolic acids in berries, fruits, and beverages. J Agric Fd Chem,54:7193-7199.
  1. Malerba S. et al. (2013) A meta-analysis of prospective studies of coffee consumption and mortality for all causes, cancers and cardiovascular diseases. Eur J Epidemiol, 28(7):527-39
  1.  Ding M. et al (2014) Long-term coffee consumption and risk of cardiovascular disease: a systematic review and a dose-response meta-analysis of prospective cohort studies. Circ, 129(6):643-59.
  1.  Nehlig A. (2010) Is Caffeine a Cognitive Enhancer?J Alzheimers Dis, 20(S1):85-94.
  1.  https://www.coffeeandhealth.org/ 
  1.  Walker, Matthew (2017). Why We Sleep: The New Science of Sleep and Dreams. Description & arrow/scrollable preview. Retrieved 15 October 2020.
  1.  https://www.ncbi.nlm.nih.gov/books/NBK223808/
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Healthspan-Hacking

Living healthier could also be fun: Chocolate

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Sometimes living an healthier lifestyle is not that hard, and the truth is, it could sometimes even be a joy. In this article series we’ll explore the ways in which we can improve our longevity and quality of life in an enjoyable way.

Chocolate is more then just a tasty treat or a Valentine’s day gift, it could also be great for our health and well-being.

Chocolate, or more accurately: the cocoa plant, has been in the presence of humans for more then 3500 years. The first use of cocoa for consumption could be dated To dates back to at least 1900 B.C.E to 1500 B.C.E Mesoamerica. The Aztec’s used to prepare the cocoa as a bitter drink which they believed acts as an aphrodisiac that could increase the vitality of its drinker. (1)

Recent studies shows that the Aztec’s weren’t so far from the truth. The cocoa beans are rich with flavonoids, which are chemical compounds that could be found in certain plants. Flavonoids could be beneficial for your health, and could be found naturally in large quantities in tea, blueberries, red wine apples and cocoa. Cocoa flavonoids are unique and are the best source of antioxidants on the plant. (2)

Cocoa has got plenty of health benefits for humans. Consumption of cocoa, or more specifically, cocoa flavonoids, was found to improve blood flow, increase cognitive performance, decrease stress and even reduce wrinkles. It seems that cocoa consumption can be of benefit both for health span and for good feeling.

Improved blood flow

The specific type of flavonoids found in cocoa was found very effective in increasing blood flow and reducing the risk of cardiovascular morbidity. In one study, participants that consumed flavonoid rich dark chocolate showed improved blood flow and Analysis of the results shows causal relationship between the two (3). Better blood flow is associated with deceased cardiovascular morbidity and could also improve the walking ability of old people (4). Cardiovascular disease are the are the leading cause of death worldwide except Africa, so it seems that combining chocolate consumption with other healthy lifestyle habits like exercise and good nutrition could be a good strategy for preventing these diseases and to live longer and healthier.

Increased cognitive performance

lately there seem to be growing interest in the role cocoa could play in increasing cognitive performance. Number of studies show that high flavonoid consumption is found in relation to increased cognitive performance. One study that examined the effect of cocoa flavonoid consumption on cognitive performance found that after cocoa consumption participants showed improvements in cognitive performances which tend to decrease with age. The improvement was related to the amount of consumption and surprisingly lasted even 24 hours after the intake (5). It seems that cocoa consumption could help stave off the cognitive decline associated with ageing.

Decreased stress

Researches from Loma Linda university examined the effect of chocolate consumption on brain waves (7). In their study, Participants received 48 grams of 70% dark chocolate and were scanned in in an EEG machine . The results showed a significant increase in Gama brain waves, which are associated with lowering stress, improving memory and mood, (8) even two hours after consumption. These results could explain why even today there are spiritual communities who participate In “Cocoa ceremonies” in which the participants consume large amounts of cocoa, around 50 grams, close to the amount used in the study, and describing similar feelings of increased mood and lowered stress.

Reduced wrinkles

chocolate can protect your skin from wrinkles. In one study, Korean women suffering from photoaging consumed 320 mg of Cocoa flavonoids. After 24 weeks the women showed an improvement in their wrinkles visibility and skin elasticity (9).

How much chocolate should I eat?

Even though most of us would like to eat chocolate all the time, it has calories and sometimes a lot of sugar per 100 grams. Researchers recommend eating around 10 grams of chocolate as part of a balanced diet (3). Sadly for milk chocolate lovers, the best effects usually comes from high cocoa content and therefor it is recommended to consume dark chocolate which is also lower in harmful sugars. It is important to note that the amount of flavonoids used in the researches shows is higher than those in chocolate. For the results showed, consider buying a cocoa flavonoid supplement, 450 mg of which could help lower cardiovascular risk (10) and for the cognitive benefits you should aim for up to 1000 mg (5)

References 

  1. Watson, Traci (22 January 2013). “Earliest Evidence of Chocolate in North America”. Science.
    Retrieved 3 March 2014.
  2. https://flavanaturals.com/flavanol-benefits/
  3. https://journals.lww.com/jhypertension/Abstract/2015/02000/Cocoa_consumption_dose_dependently_improves.15.aspx
  4. https://www.ahajournals.org/doi/10.1161/JAHA.114.001072
  5. https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.112.193060
  6. https://pubmed.ncbi.nlm.nih.gov/25380152/
  7. https://faseb.onlinelibrary.wiley.com/doi/10.1096/fasebj.2018.32.1_supplement.878.10
  8. https://www.healthline.com/health-news/dark-chocolate-improves-memory-reduces-stress#2
  9. https://academic.oup.com/jn/article/146/1/46/4585665
  10. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/cocoa-flavanol-intake-improves-endothelial-function-and-framingham-risk-score-in-healthy-men-and-women-a-randomised-controlled-doublemasked-trial-the-flaviola-health-study/C2168228B1D501677F4E304997ACAABC
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