Is coffee good for your memory? A Harvard brain expert shares how to make coffee and get the most out of it
Coffee is one of the most consumed beverages in the world. And with that large of consumption, with so much research on how what we consume affects our health, it’s no surprise that these seeds are under investigation.
The question is: How good is drinking coffee for your brain?
In 2017, Boukje van Gelder and her colleagues reported results on 676 elderly men they studied over the past 10 years to see if coffee protected them from cognitive decline. or not. They found that the men who drank coffee experienced less cognitive decline than those who did not.
The greatest effect was seen in people who drank three cups of coffee a day, with those who drank more or less seeing a less significant effect.
How can coffee protect the brain and aid memory?
As a nutritional psychologist, lecturer at Harvard Medical School, and author of “This Is Your Brain on Food,” I am most convinced by the positive association between coffee and mental health. our reason.
Here are some key ways that coffee can support the brain:
Caffeine increases serotonin and acetylcholine, which can stimulate the brain and help stabilize the blood-brain barrier.
● The polyphenol micronutrients in coffee can prevent tissue damage by free radicals, as well as blockage of brain blood vessels.
The high concentration of trigonelline found in coffee beans, can also activate antioxidants, thereby protecting brain blood vessels.
However, keep in mind that not every substance in coffee is helpful. For example, unfiltered coffee contains natural oils called diterpenes, which raise levels of LDL cholesterol — potentially leading to thickening and hardening of artery walls in the brain.
How to make coffee to boost your brain
Through research and research, I found that coffee has more good effects than bad when consumed in moderation.
Two to four cups per day, or less than 400 mg of caffeine, are recommended. Drinking freshly roasted, dark roasted coffee beans can also reduce unwanted chemicals in your beverage.
Here’s how I drink my coffee to maximize its brain-boosting benefits:
1. Intelligence training for the body
Coffee isn’t right for everyone and it can have side effects, especially if taken in excess.
To decide how much caffeine to consume (or whether to consume), tune in to your innate bodily intelligence. This means acknowledging how food and drink make you feel, then working accordingly.
If coffee doesn’t make you feel good after drinking it, it’s probably not good for your body.
2. Make coffee part of your morning routine
Morning routines can help boost brainpower and a sense of purpose. After meditating in the morning, I would drink a latte with turmeric milk with some espresso.
I made golden milk recipe with my grandma, so drinking it not only improves my mood but also gives me a sense of connection. Find a similar way to have your own morning coffee.
3. Discounts to cafes
Saving money and making coffee at home makes it possible to choose healthy ingredients and avoid processed ones that can cause inflammation in the gut and brain.
For example, instead of buying a sugary mocha latte, you can make a latte using a recipe I love and still make at home: Blend antioxidant-rich cocoa and coffee with coconut milk. Sugar-free for healthy fats, a dash of cinnamon to boost the mind, and a splash of vanilla for extra flavor.
Dr. Uma Naidoo is a nutrition psychologist, faculty member at Harvard Medical School, and director of the Department of Nutrition & Lifestyle Psychology at Massachusetts General Hospital. She is also the author of the best-selling book “This Is Your Brain on Food: An Indispensible Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More.”
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