The Healing Brew: Exploring the Wellness Benefits of Green Tea
Originally posted on Medium, re-shared here with the permission of the author.
How beneficial can green tea really be? The research says: very beneficial.
At the top of 2023, I did the unthinkable. I decided to ditch my trusty morning cup of coffee, in favour of freshly brewed green tea.
There were a couple of factors that led to my decision. The main reason is nutrition. Black coffee is an appetite suppressant, and as a busy person who already struggles to meet their recommended caloric intake based on activity level, a further barrier to sufficient food intake is the last thing I want to add to my daily diet checklist. The occasional palpitations and anxiety that came with drinking coffee during periods of high stress were the nail in the coffin.
Green tea is not new on the beverage scene — far from it. For centuries it’s been consumed widely across East Asia— and in more recent times has become increasingly common across the West. Its long been thought to provide a range of health-protective effects, and researchers have identified specific mechanisms that are thought to provide its multi-layered benefits.
Recovery
The major active compounds in green tea are polyphenols, more specifically catechins. The benefit of polyphenols comes from their antioxidant function, which helps prevent damage to cells resulting from the production of free radicals causing oxidative stress. Oxidative stress is a normal bodily process that can be caused by external factors like the UV rays in sunlight, but also by normal internal functions of the body. Exercise for example is a large source of oxidative stress within the body.
While we do have built-in mechanisms specifically designed to protect our cells from the potentially harmful effect of free radicals, during periods of high oxidative stress our bodies can benefit from the extra intake of polyphenols to help ease the recovery process along.
Now, polyphenols are also found in coffee — and in the quantities we’re likely to consume these drinks, their polyphenol content is more or less similar in terms of benefit acquired. The advantage green tea has over coffee is its reduced caffeine content (coffee has three times more) and is therefore hydrating as opposed to dehydrating. As humans are roughly 60–70% water, I can assure you that hydration is pivotal to effective recovery.
Skin Protection
We’ve all heard that too much sun can damage the skin. UV rays are the main creators of free radicals in the skin — they cause oxidative stress, which in turn activates enzymes that break down collagen and damage the DNA of a cell, resulting in premature ageing. In order to effectively protect this skin from sun damage, we should take a two-step approach: using an SPF daily is a non-negotiable step in any skincare routine, but upping polyphenol intake is a grossly underrated addition. The more free radicals they can mop up, the less damage the skin sustains.
Burn Fat
Finally, the one you’ve all been waiting for. I regret to inform you that while research shows that green tea does have some positive impact on rate of fat burning, you won’t be skipping out on your cardio sessions any time soon.
Green tea has the potential to increase fat metabolism both at rest and during exercise as a function of its caffeine and polyphenol content. Caffeine on its own has not been shown to be effective in reducing body weight. If caffeine does in fact increase fat metabolism, its effects are minor. While a combination of the two does provide a fat-burning boost, it's far from a silver bullet for fat loss.
If you’re looking for a (slightly less) caffeinated alternative to coffee, that can still help you hit your polyphenol quota and provide hydration: look no further than a cup of green tea.
