카페인과 건강의 복잡한 관계

### 카페인과의 복잡한 관계: 중독과 건강에 미치는 영향에 대한 이해
* ☕ 카페인 섭취는 널리 퍼진 습관으로, 특히 성취도가 높은 사람과 전문가들 사이에서 **매일 20억 잔의 커피**가 소비되는 것으로 추정됩니다.
* 🧠 카페인은 졸음을 촉진하는 신경전달물질인 아데노신을 차단하고 **도파민과 아드레날린 수치를 높여 각성 효과**를 높이는 향정신성 약물로 작용합니다.
* 📉 카페인의 장점에도 불구하고 두통이나 피로와 같은 금단 증상으로 인해 커피를 끊기 어려워하는 사람들이 많으며, 이로 인해 **카페인이 아편과 같은 물질보다 중독성이 덜하지만 중독성이 있다는 인식**이 확산되고 있습니다.
* 💪 연구에 따르면 적당한 커피 섭취는 제2형 당뇨병, 파킨슨병, 특정 암의 위험을 낮추는 등 다양한 건강상의 이점을 제공하며, **최적의 건강을 위해 하루 3~5잔**을 마시는 것이 좋습니다.
* 커피가 골다공증을 유발한다는 속설은 일반적인 섭취량보다 훨씬 많은 **하루 7잔 정도만 마셔도 뼈 건강에 심각한 문제가 발생**할 수 있다는 사실이 밝혀졌습니다.
* 📊 개인마다 카페인 대사가 다르므로 일반적으로 **400밀리그램(약 4컵)은 안전**하지만, 임산부나 특정 건강 문제가 있는 사람은 섭취량을 더 제한해야 할 수 있습니다.
* 🌙 카페인의 반감기는 **약 5시간**으로 수면의 질에 영향을 미치므로 필자를 포함한 많은 사람이 **취침 후 8시간 이내에는 카페인을 섭취하지 않아 숙면**을 취합니다.
* 🤝 사교적인 환경에서 커피는 인맥과 창의력을 키워주기 때문에 전문적인 환경에서 **필수품**으로 자리 잡았으며, 필자에게도 커피는 쉽게 포기할 수 없는 음료입니다.

카페인은 주의력과 운동 능력을 향상시키지만, 부작용 없이 건강상의 이점을 누리려면 적당히 섭취하는 것이 중요합니다.

how have we become so addicted to caffeine, and is it bad? Because it includes virtually every doctor, surgeon, and the high achiever that I know. I first started drinking it when I was in school, and then all through medical school, and then all through my time as a trainee surgeon, and pretty much every day since. I don't know if it's the warm, nutty, velvety aroma or the feel-good vibes that come with being in a quirky, Bohemian coffee shop, and there is no getting away from the social side of coming together and enjoying a nice hot cup of coffee. Either way, an estimated 2 billion cups of coffee are consumed every single day. So why then are people always talking about giving it up and making the rest of us feel guilty? As somebody who has drank coffee my entire adult life, I have set out to find out if caffeine is bad for you and how much of it I can drink safely. Foreign [Music] coffee comes from the roasted seeds of the coffee plant, which is native to

Tropical regions of the planet when it's roasted it becomes dark and fragrant and can be ground and brewed to make coffee. [Music] Drink coffee. The caffeine is absorbed via our bloodstream into our brains where it blocks the effect of a neurotransmitter called adenosine. Now adenosine is a powerful central nervous system suppressant in that it promotes tiredness and sleepiness and prevents arousal. Therefore caffeine has the indirect effect of increasing alertness but that's not it. It also increases the release of dopamine and adrenaline. So at least in the short term it will make you feel more alert more awake and is proven to improve your mental and physical performance and hence is often referred to as a psychoactive drug. So why is everybody trying to give it up and why are they all failing at it? The internet is littered with people sharing their experiences of trying to quit coffee going cold turkey and most not doing very well. Obviously if you drink too much of it you'll experience

elevated heart rate, insomnia, anxiety, coffee breath. But then just don't drink too much of it. Why the bad press? So apparently caffeine is not addictive. Well, it is kind of. Listen to this. Caffeine is a psychoactive drug that stimulates the central nervous system. When consumed, it can produce a feeling of alertness and energy. And while caffeine is not considered to be as addictive as drugs like opioids or amphetamines, it can be addictive for some people. Don't really know what that means. And withdrawal symptoms include headache, fatigue, irritability, difficulty concentrating, and drowsiness. I've probably experienced some of those before if I'm like my medical elective at Yale on orthopedic surgery, doing 5 a.m. ward rounds, and I drank about five cups of coffee per day. And when I didn't at the weekends, I see headaches. That's probably why teeth. And so this is where many people fail to give it up despite the best motivation in the world. But it's not all bad. Studies actually show tons of health

benefits. It's a good source of antioxidants, which can reduce inflammation. Contains essential nutrients such as B vitamins, magnesium, and potassium. Some of these studies also show that regular coffee consumption is associated with a lower risk of developing type 2 diabetes, Parkinson's disease, and several types of cancer. And that's not it. Some of the studies show that in coffee drinkers, there's a lower risk of stroke and heart disease. But this does say three to five cups per day, so just keep in mind that that isn't safe for everybody. If you have hypertension or uncontrolled blood pressure issues, then you probably should check with your doctor first. I'll make sure all of these studies are linked in the description, and the list of benefits goes on. And though a lot of the evidence is mixed, there is evidence to suggest lower rates of depression, better weight management, and lower body fat, lower rates of death when adjusting for other factors such as age, weight, and alcohol consumption, and reduced rates of liver disease. I didn't know that.

as a lifelong coffee drinker and doctor focused on health in general, I want to know what the long-term effects are. Well, there seems to be a lot of myths. There's this notion that coffee can cause osteoporosis, which is a reduction in your bone density, so much so that it increases your risk of fractures. As an orthopedic surgeon, this intrigued me. But apparently, caffeine at high levels can affect the way our bodies absorb calcium. But to cause osteoporosis, you would have to drink 700 milligrams a day. And according to my Google search, one cup of coffee contains approximately 100 milligrams of caffeine. Therefore, you would have to consume at least seven cups a day for it to begin to affect your bone health. So, I think it's pretty safe to say it probably doesn't affect your bones to a degree that we have to worry about. Another myth: decaf coffee does contain caffeine, but it's been reduced by 97. Also, some fizzy drinks, not to name many names, actually contain

more caffeine than some coffees. You really gotta look at that label to see what the caffeine content is. So, as you can see here, soda has 40 milligrams in that can of cola, and that's greater than your shot of espresso, which only has 27 milligrams. At the same time, it's also less than your black tea, which has 45 milligrams, less than your instant coffee at 82 milligrams, and less than your brewed coffee at 95 milligrams. So, what I found was drinking less than 400 milligrams of caffeine per day will be safely within recommended limits. So, that's about four cups of coffee per day maximum. Gonna be the same for everyone? Not all things are equal. It applies to different people. So, if you're pregnant, for instance, if you may have certain heart conditions or gastrointestinal conditions, then those kind of rules may vary, and you may have a recommendation from your physician that may be drinking much less than that, if at all. Personally, as a busy surgeon, a father, a writer, a creative, I do drink at least one to two

cups of coffee per day. The only thing that has made me consider giving it up is to see if it would affect the quality of my sleep. Caffeine has a half-life of about five hours, which means that at five hours, half of the caffeine that you have drank will still be in your bloodstream. Now, we all metabolize it differently based on our genetics. Some people can drink a cup of coffee late at night with very little effect, and of course, it will depend on how busy and active you were during the day. But I once drank a cup of coffee late at night, the night before a big exam at medical school, and I was awake the whole night. Needless to say, that wasn't my best exam, so I learned the hard way. For me, I personally try not to drink any caffeine within eight hours of my intended bedtime. Practically, that basically means no coffee after 2. It's worth noting that there are a list of negative effects from drinking too much coffee. It's also worth noting that you may have experienced all or

none of these because we all metabolize caffeine differently, and therefore it affects our bodies differently. Young and busy professional in London, coffee is a social staple. From mainstream to eclectic coffee shops, it forms the basis of many meetups and meetings. Try meeting a friend with their favorite brew and watch the dynamic of your meetup change. It has definitely helped me build connections, hash out ideas, and develop relationships, and it happens over a nice, warm, hearty, and healthy cup of coffee. So personally, I won't be giving it up anytime soon. See you in the next one. [Music]

The surprising health benefits of Coffee - and its affects on bone health

DR JUDE

카페인 중독: 카페인은 나쁜가요?

매일 20억 잔의 커피가 소비되는 것으로 추정될 정도로 카페인 중독은 흔합니다.

카페인은 피로를 촉진하는 신경전달물질인 아데노신을 차단하고 도파민과 아드레날린의 분비를 증가시켜 주의력을 높이고 업무 수행 능력을 향상시키는 작용을 합니다.

이러한 커피의 이점에도 불구하고 많은 사람이 커피를 끊기 어려워하며, 커피를 끊으려고 할 때 금단 증상을 경험하는 경우가 많습니다.

카페인은 중추 신경계를 자극하여 각성 및 에너지를 생성하는 향정신성 약물입니다.

일부 사람들에게는 중독성이 있을 수 있지만 금단 증상으로는 두통, 피로, 과민성 등이 있습니다.

이러한 부정적인 영향에도 불구하고 카페인은 항산화제, 필수 영양소, 제2형 당뇨병, 파킨슨병, 특정 암의 위험 감소 등 건강상 이점이 있습니다.

커피는 골다공증과 관련이 있다는 속설이 있지만, 뼈 건강에 큰 영향을 미치려면 하루에 최소 7잔을 마셔야 합니다.

디카페인 커피에도 여전히 카페인이 함유되어 있으며 일부 탄산음료는 커피보다 카페인 함량이 더 높습니다.

카페인의 안전한 섭취 권장량은 하루 400밀리그램 미만, 즉 커피 4잔 정도이지만 임신이나 특정 건강 상태 등의 요인에 따라 개인의 필요량은 달라질 수 있습니다.

카페인의 반감기는 약 5시간으로, 혈류에 잠시 머물러 있을 수 있습니다.

개인의 신진대사와 일일 활동량은 카페인이 수면에 미치는 영향에 영향을 미칠 수 있습니다.

카페인이 수면의 질에 미치는 부정적인 영향을 최소화하려면 취침 후 8시간 이내에는 카페인 섭취를 피하는 것이 좋습니다.

런던에서 커피가 미치는 사회적 영향

카페인은 사람마다 다르게 작용하여 신체에 다양한 반응을 일으킵니다.

런던에서는 다양한 커피숍이 모임과 회의 장소로 이용되는 등 커피는 사교의 필수품입니다.

저자의 개인적인 경험을 통해 커피가 인맥을 쌓고, 관계를 발전시키고, 아이디어 공유를 촉진하는 데 어떻게 도움이 되었는지 살펴봅니다.