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The benefits of hot drinks may be mostly psychological. They relieve stress and provide us with the security of a ritual.
Hot drinks can add nutrients to the diet, and can easily be made even more nutritious.
Reasons For Use
Hot drinks warm us up on cold days. They relax the throat when it's sore, and relieve congestion. Popular hot drinks are discussed below.
Tea
U.S. panellists recently listed tea, after water, as the best beverage to fulfil our daily fluid needs. Tea helps to keep you hydrated. Tea can be included in the recommended daily fluid allowance and drinking tea throughout the day can prevent dehydration. Also, tea contains potassium, which helps to maintain the body's fluid balance.
Tea has been used medicinally in China for thousands of years, but scientists only recently discovered that tea contains hundreds of compounds that actively benefit the body.
At the forefront of these compounds are so-called flavonoids, which act as powerful antioxidants. In this way, these compounds help protect the body against the damage that can be done by free radicals. Tea has one of the highest flavonoid contents of all plants. One cup of tea contains three times the antioxidant power of a whole apple, for example. Three cups of tea a day for two weeks increases the number of flavonoids in the blood by 25%, and it's the same for black and green tea, with or without milk.
Green and white teas are high in the powerful antioxidant EGCG, or epigallocatechin gallate. Antioxidants, which also are plentiful in fruits and vegetables, remove free radicals from the body, which, theoretically, reduces cancer risk.
Black teas, like English breakfast tea and Earl Grey, can help cut the risk of heart disease and reduce cholesterol in the long run.
Certain other teas have very specific benefits. For example, chamomile tea is known to help with sleep and relaxation, peppermint tea aids digestion, and ginger tea can help treat nausea.
Green tea has been shown to help prevent high blood pressure.
Emerging research suggests that tea changes the environment in the stomach in such a way that friendly bacteria, which aid digestion, are helped to survive. For this reason, green tea is thought to help protect against bowel cancer.
The caffeine in tea has been shown by some studies to help improve mood and relieve fatigue without the "buzz" associated with coffee.
Headache sufferers claim tea helps to improve their headaches, because of the caffeine (which is an ingredient of many cold and flu remedies).
Contrary to popular belief, the amount of caffeine in tea is half that of coffee, so most people can safely drink a cup before retiring, and still enjoy a good night's sleep.
Tea contains fluoride for stronger teeth. Studies have shown that people who regularly drink black or green tea are less likely to suffer from dental cavities.
Tea is also thought to have antibacterial properties. The flavonoids help to stop the growth of plaque bacteria and make it more difficult for these bacteria to stick to the tooth enamel, slowing the development of gum disease.
Add fresh lemon for vitamin C or warmed nonfat milk (or fortified soy milk) for calcium. Stir in a few puréed berries. Chai tea can be high in sugar and calories. Instead, add warmed nonfat/soy milk and any combination of cardamom, cloves, nutmeg, cinnamon, coriander or ginger to plain green tea. Skip or limit the sweetener.
For people who wish to avoid caffeine, a number of decaffeinated and caffeine-free infusions are available.
Coffee
Americans get antioxidants most often not from a daily glass of wine or grape juice. They get it from coffee, research has concluded. The average American receives more than four times the amount of antioxidants from coffee daily than from black tea, which was second on the list.
Coffee provides antioxidants known as polyphenols, and some studies have suggested that the drink lowers the risk of Type 2 diabetes and liver cancer. But there's really nothing healthful in coffee per se.
Coffee is a quick-acting (and legal) stimulant with an unmistakable effect on the body. Thirty minutes after a good, strong cup of coffee, your resting metabolic rate increases by as much as 10%, blood pressure climbs, heart rate accelerates and breathing speeds up. You will feel more awake, more energised. Despite the rise in blood pressure and heart rate, a study by Harvard researchers found no significant increase in the risk of heart disease or stroke among men who drank up to four cups of coffee per day. Results in women were more or less the same.
Some of the well-documented benefits of caffeine include improved concentration, faster reaction time, better short-term memory and less fatigue.
Coffee is also an important source of flavonoids. These potent antioxidants could help to reduce the coffee drinker's risk of heart disease and cancer.
Make it a latte or cappuccino (add one shot of espresso to a cup of hot nonfat/soy milk) for one serving. Too much coffee can make you jittery and raise blood pressure temporarily. Try decaf or half-caf. Add milk for the calming effect of the calcium.
While the jury is still out on the real health risks of caffeine, there is good evidence that drinking up to three cups of coffee a day shouldn't pose any health risk. Drinking more than eight cups of coffee per day may pose some health risks. One cup might actually be good for you.
A large latte may contain 250 to 570 calories.
Coffee should be avoided if you:- Are prone to migraines and headaches. Caffeine may trigger a migraine.
- Suffer from PMS. It may worsen the symptoms.
- Are taking antibiotics, bronchodilating theophylline or another stimulant such as ephedra in some dietary supplements. Caffeine may cause drug interactions and severe anxiety when combined with any other stimulant.
- Are trying to conceive. A few studies have linked caffeine to infertility.
- Suffer from sleep disturbances. With coffee's effect lasting a few hours, it's best to have your last cup of the day before 4 p.m. if you are serious about a good night's sleep.
- Suffer from anxiety or depression. Caffeine can worsen symptoms.
- Do serious exercise training. The amount of caffeine in just two cups of coffee limits the body's ability to increase blood flow to the heart during exercise. Stop drinking coffee at least two hours before your training session.
Vegetable Broth
Antioxidant-rich vegetables deposit their nutrients in the broth, leaving health-builders such as potassium, magnesium, calcium and vitamins A, B-6 and C. There's no cholesterol, and broth is easy to digest.
Make your own. Plop chopped celery, onion, carrots, zucchini, leeks, broccoli or any other vegetables from your crisper into a pot of water, and simmer. If the vegetable pieces are too large to swallow safely, strain the broth before serving.
Prepared broths can be high in sodium. Look for the kind labeled low-salt. If you use a meat-broth base for a change of pace, cool it in the refrigerator and skim off the fat before adding finely chopped vegetables.
Hot Chocolate
Calcium in the milk is soothing and helps build strong bones, and cocoa beans are a good source of antioxidants.
Make it with nonfat (or fortified soy) milk, which has the same amount of calcium as whole milk, and cocoa powder, which is extra-rich in antioxidants and low in sugar. Or use a sugar-free hot-chocolate mix.
Do bear in mind that a 16-ounce hot chocolate made with whole milk and whipped cream is 450 calories.
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GLOSSARY
AIDS
Acquired Immune Deficiency Syndrome. An immune system deficiency disorder that suddenly alters the body's ability to defend itself. The AIDS virus invades the T4 helper/inducer lymphocytes and multiplies, causing a breakdown in the body's immune system, eventually leading to overwhelming infection and/or cancer, with ultimate death.
Antioxidant (Antioxidants)
A chemical compound that slows or prevents oxygen from reacting with other compounds. Antioxidants are substances that protect cells from oxidative damage caused by molecules called free radicals. These chemicals can damage important parts of cells, such as proteins, membranes, and DNA. Some antioxidants have been shown to have cancer-protecting potential because they neutralize free radicals. Examples include vitamins C and E, beta carotene, the minerals selenium and germanium, superoxide dismutase (SOD), coenzyme Q10, catalase, and some amino acids.
Anxiety
Apprehension of danger, or dread, accompanied by nervous restlessness, tension, increased heart rate, and shortness of breath unrelated to a clearly identifiable stimulus.
Bacteria (Bacterial, Bacterium)
Microscopic germs. Some bacteria are "harmful" and can cause disease, while other "friendly" bacteria protect the body from harmful invading organisms.
Bioflavonoid (Bioflavonoids, Flavonoid, Flavonoids)
Vitamin P. Any of a group of colored flavones (crystalline compounds) found next to the peel in many fruits. Essential for the stability and absorption of ascorbic acid.
Caffeine
A member of the family of chemicals that are called methyl xanthines. It is variously classified as a stimulant, an addictive substance, a performance-enhancing drug and a slimming aid. Sources of caffeine include drinks, foods and medications. Examples include coffee, tea, cola drinks, the new generation 'energy' drinks, chocolate, and many over-the-counter and prescription medications.
Calcium
The body's most abundant mineral. Its primary function is to help build and maintain bones and teeth. The body also needs calcium to carry nerve signals, keep the heart functioning, contract muscles, clot blood and maintain healthy skin. Calcium helps control blood acid-alkaline balance, plays a role in cell division, muscle growth and iron utilization, activates certain enzymes, and helps transport nutrients through cell membranes. Calcium also forms a cellular cement called ground substance that helps hold cells and tissues together.
Cancer
Refers to the various types of malignant neoplasms that contain cells growing out of control and invading adjacent tissues, which may metastasize to distant tissues.
Cholesterol
A waxy, fat-like substance manufactured in the liver and found in all tissues, it facilitates the transport and absorption of fatty acids. In foods, only animal products contain cholesterol. An excess of cholesterol in the bloodstream can contribute to the development of atherosclerosis.
Cup (Cups)
A unit of volume measurement equal to 8 fluid oz, or roughly 250ml. It also equals 1/2 pint, 1/4 quart and 1/16 gallon.
Diabetes Mellitus (Diabetes, Diabetic, Diabetics)
A disease with increased blood glucose levels due to lack or ineffectiveness of insulin. Diabetes is found in two forms; insulin-dependent diabetes (juvenile-onset) and non-insulin-dependent (adult-onset). Symptoms include increased thirst; increased urination; weight loss in spite of increased appetite; fatigue; nausea; vomiting; frequent infections including bladder, vaginal, and skin; blurred vision; impotence in men; bad breath; cessation of menses; diminished skin fullness. Other symptoms include bleeding gums; ear noise/buzzing; diarrhea; depression; confusion.
Free Radical (Free Radicals)
A free radical is an atom or group of atoms that has at least one unpaired electron. Because another element can easily pick up this free electron and cause a chemical reaction, these free radicals can effect dramatic and destructive changes in the body. Free radicals are activated in heated and rancid oils and by radiation in the atmosphere, among other things.
Liver (Hepatic)
The largest and one of the most complex organs of the body, the liver is responsible for much of the metabolism of fats, proteins and carbohydrates. It is the site of much of the body's detoxification. It is connected very closely with digestion and the regulation of blood sugar, among many other functions. Found behind the ribs on the right side of the abdomen, it has many important functions such as removing harmful material from the blood, making enzymes and bile that help digest food, and converting food into substances needed for life and growth. Hepatic: Pertaining to the liver.
Magnesium
An essential mineral. The chief function of magnesium is to activate certain enzymes, especially those related to carbohydrate metabolism. Another role is to maintain the electrical potential across nerve and muscle membranes. It is essential for proper heartbeat and nerve transmission. Magnesium controls many cellular functions. It is involved in protein formation, DNA production and function and in the storage and release of energy in ATP. Magnesium is closely related to calcium and phosphorus in body function. The average adult body contains approximately one ounce of magnesium. It is the fifth mineral in abundance within the body--behind calcium, phosphorus, potassium and sodium. Although about 70 percent of the body's magnesium is contained in the teeth and bones, its most important functions are carried out by the remainder which is present in the cells of the soft tissues and in the fluid surrounding those cells.
Metabolism (Metabolic, Metabolize, Metabolizes, Metabolizing)
The chemical processes of living cells in which energy is produced in order to replace and repair tissues and maintain a healthy body. Responsible for the production of energy, biosynthesis of important substances, and degradation of various compounds. Also defined as the sum total of changes in an organism in order to achieve a balance (homeostasis): Catabolic burns up, anabolic stores and builds up; the sum of their work is metabolism.
Migraine (Migraine Headache, Migraine Headaches, Migraines)
Not just a headache, but a disorder affecting the whole body, characterized by clearly defined attacks lasting from about 4 to 72 hours, separated by headache-free periods; progresses through five distinct phases. Prodrome: experienced by about 50% of migraineurs and starting up to 24 hours before the headache - changes in mood, sensory perception, food craving, excessive yawning, or speech or memory problems. Aura: experienced by about 15% and starting within an hour before the headache - disruption of vision (flashing lights, shimmering zigzag lines, blind spot) or sensation (numbness or 'pins and needles' around the lips or hand), or difficulty speaking. Headache: usually pulsating and occurring on one side of the head, it may occur on both sides of the head and alternate from side to side. Muscles in the neck and scalp may be tender; there may be nausea and the desire not to eat, move, see or hear. Resolution: the headache disappears and the body returns to normal. Resolution may occur over several hours during sleep or rest; an intense emotional experience or vomiting may also end the headache. Postdrome: After the headache stops, the sufferer feels drained, fatigued and tired. Muscles ache, emotions are volatile and thinking is slow.
Nausea
Symptoms resulting from an inclination to vomit.
Ounce (Ounces, oz)
Approximately 28 grams.
Potassium
A mineral that serves as an electrolyte and is involved in the balance of fluid within the body. Our bodies contain more than twice as much potassium as sodium (typically 9oz versus 4oz). About 98% of total body potassium is inside our cells. Potassium is the principal cation (positive ion) of the fluid within cells and is important in controlling the activity of the heart, muscles, nervous system and just about every cell in the body. Potassium regulates the water balance and acid-base balance in the blood and tissues. Evidence is showing that potassium is also involved in bone calcification. Potassium is a cofactor in many reactions, especially those involving energy production and muscle building.
Premenstrual Syndrome (PMS)
PMS consists of various physical and/or emotional symptoms that occur in the second half of the menstrual cycle, after ovulation. The symptoms begin about midcycle, are generally the most intense during the last seven days before menstruation and include: acne; backache; bloating; fatigue; headache; sore breasts; changes in sexual desire; depression; difficulty concentrating; difficulty handling stress; irritability; tearfulness.
Short-Term Memory (Short Term Memory)
Also known as immediate memory or working memory, this is a phase of memory in which a limited amount of information may be held for several seconds to minutes. In general, up to 7 'chunks' of information are stored for about 20 seconds.
Sodium
An essential mineral that our bodies regulate and conserve. Excess sodium retention increases the fluid volume (edema) and low sodium leads to less fluid and relative dehydration. The adult body averages a total content of over 100 grams of sodium, of which a surprising one-third is in bone. A small amount of sodium does get into cell interiors, but this represents only about ten percent of the body content. The remaining 57 percent or so of the body sodium content is in the fluid immediately surrounding the cells, where it is the major cation (positive ion). The role of sodium in the extracellular fluid is maintaining osmotic equilibrium (the proper difference in ions dissolved in the fluids inside and outside the cell) and extracellular fluid volume. Sodium is also involved in nerve impulse transmission, muscle tone and nutrient transport. All of these functions are interrelated with potassium.
Stomach
A hollow, muscular, J-shaped pouch located in the upper part of the abdomen to the left of the midline. The upper end (fundus) is large and dome-shaped; the area just below the fundus is called the body of the stomach. The fundus and the body are often referred to as the cardiac portion of the stomach. The lower (pyloric) portion curves downward and to the right and includes the antrum and the pylorus. The function of the stomach is to begin digestion by physically breaking down food received from the esophagus. The tissues of the stomach wall are composed of three types of muscle fibers: circular, longitudinal and oblique. These fibers create structural elasticity and contractibility, both of which are needed for digestion. The stomach mucosa contains cells which secrete hydrochloric acid and this in turn activates the other gastric enzymes pepsin and rennin. To protect itself from being destroyed by its own enzymes, the stomach’s mucous lining must constantly regenerate itself.
Stroke (Stroke-Type Event)
A sudden loss of brain function caused by a blockage or rupture of a blood vessel that supplies the brain, characterized by loss of muscular control, complete or partial loss of sensation or consciousness, dizziness, slurred speech, or other symptoms that vary with the extent and severity of the damage to the brain. The most common manifestation is some degree of paralysis, but small strokes may occur without symptoms. Usually caused by arteriosclerosis, it often results in brain damage.
Vitamin B6 (B6, B-6)
Influences many body functions including regulating blood glucose levels, manufacturing hemoglobin and aiding the utilization of protein, carbohydrates and fats. It also aids in the function of the nervous system.
Vitamin C (Ascorbic Acid)
A water-soluble antioxidant vitamin essential to the body's health. When bound to other nutrients, for example calcium, it would be referred to as "calcium ascorbate". As an antioxidant, it inhibits the formation of nitrosamines (a suspected carcinogen). Vitamin C is important for maintenance of bones, teeth, collagen and blood vessels (capillaries), enhances iron absorption and red blood cell formation, helps in the utilization of carbohydrates and synthesis of fats and proteins, aids in fighting bacterial infections, and interacts with other nutrients. It is present in citrus fruits, tomatoes, berries, potatoes and fresh, green leafy vegetables.
Last updated: Aug 01, 2009
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