For those of you reading this while sipping a cup of tea, I have some good news: it may just be one of the best things you do for your health today.
And I’m not directing this comment at those who sip an exotic herbal concoction – I mean anyone who drinks a standard cup of builder’s tea.
We don’t tend to classify a regular cuppa as a health food – but when you look at the evidence piling up for tea’s many benefits, there’s a credible argument that we should.
What really made the case for this was a review of 96 studies, which found that tea could potentially benefit 40 different areas of our health, the journal Molecular Nutrition & Food Research reported in 2019.
The authors of the review, from Sichuan University in China, looked at the research on standard teas – by which I mean black, green, white (which comes from young leaves and makes a pale brew) and oolong (which is somewhere between green and black). in it) and is usually served with milk).
A humble cup of tea: Tea drinkers also seemed to have a reduced risk of certain cancers, such as lung cancer, and there were benefits for bone health and cognitive function (file image)
We don’t tend to classify an ordinary cup of tea as a healthy food — but when you look at the evidence accumulating for tea’s many benefits, there’s a credible argument that we should, says Dr. Megan Rossi
These all come from the same tea plant Camellia sinensis; the difference is in the processing and how long they are mixed with the air.
After reviewing the data, the researchers concluded that drinking two to three cups a day is associated with better gut health and a reduced risk of heart disease, stroke and type 2 diabetes.
In addition, tea drinkers also seemed to have a reduced risk of certain cancers, such as lung cancer, and there were benefits for bone health and cognitive function (ie, brain power).
The health benefits of tea stem from the fact that it is rich in polyphenols – plant chemicals that our gut bacteria break down into a range of beneficial compounds that have an antioxidant effect in the body. In other words, they protect our cells and tissues from wear and tear and remove potentially harmful substances circulating in our system.
Tea polyphenols are also thought to help lower “bad” cholesterol by suppressing the amount produced in the liver and increasing the amount excreted in the stool.
They have also been shown to stimulate the production of nitric oxide, which dilates blood vessels and helps reduce blood pressure and stress on the heart.
As if that weren’t enough, they also protect against inflammation, which is known to underlie not only diseases such as type 2 diabetes, but also signs of aging.
While there are richer polyphenol sources — tea contains about 100 mg per 100 ml, while black currants contain about 750 mg per 100 g, for example, and hazelnuts contain 495 mg per 100 g — tea is an easy way to get a good, regular intake.
And you don’t even have to buy expensive teas to reap the benefits. Green tea is often marketed as the more healthy cousin to our standard English breakfast version. But for every study that shows green tea to be superior, another shows that black tea isn’t much different.
For example, the review I mentioned earlier found that drinking black tea was associated with a reduced risk of dying from cancer, but green tea was not (although six cups of green tea per day were associated with a 21 percent lower risk on stomach cancer). It is also possible that other dietary habits played a role.
Despite black tea and green tea containing similar amounts of antioxidants, green tea contains less caffeine. So if you have anxiety or headaches (both of which can be aggravated by caffeine), green might be a better option.
Green tea is also higher in L-theanine, a chemical known to have a relaxing effect on the brain – but due to its caffeine content, I wouldn’t recommend drinking it right before bed.
A downside to any tea is that it contains tannin, a compound that, while having antioxidant properties, binds iron less attractively and makes it more difficult to absorb. So if you take iron pills or have anemia, drink tea two hours before or after meals.
I switch to decaffeinated tea after noon because otherwise I find it can interrupt my sleep – and later in the afternoon I switch to rooibos tea (aka red bush), which is rich in antioxidants but also naturally caffeine-free.
The other option is herbal tea. Strictly speaking, these are not teas at all, as they are made from flowers, herbs, and roots rather than tea leaves. Most are caffeine-free, but they don’t tend to provide the same antioxidant hit as regular tea.
And keep in mind that some herbal teas interfere with medication (ginger can thin the blood and lower blood sugar, for example), so it’s worth checking with your pharmacist if you’re planning to have more than a cup or so a day. drinks.
But what can the favorite herbal teas offer in terms of health benefits?
GINGER
This is associated with fighting morning sickness or nausea caused by cancer therapies, but studies suggest you need four cups of store-bought ginger tea to take effect. You can get a similar benefit from a single cup made with a teaspoon of grated fresh ginger in hot water.
If you have a history of miscarriage, it’s best to avoid large amounts – and always ask your GP if you have any concerns.
PEPPERMINT
Peppermint contains compounds that have an antispasmodic effect and has been shown to relax the intestinal lining and release trapped air, making it good for people with irritable bowel syndrome, bloating or stomach cramps.
But for those who are severely affected, I recommend a peppermint oil capsule instead of tea because you get a higher dose.
You can make your own tea with a few mint leaves in water.
CHAMOMILE
Chamomile contains apigenin, an antioxidant that binds to certain brain cell receptors that are thought to reduce insomnia.
One study found that women who had recently given birth who drank the tea (one cup a night) for two weeks slept better than those who didn’t, the Journal of Advanced Nursing reported in 2015.
TURMERIC
There is promising evidence for the benefits of turmeric, and more specifically its active component curcumin, in people with ulcerative colitis (where the colon is inflamed). But most of the research on this is done with high-dose curcumin capsules.
Turmeric can also help with menopause-related hot flashes, but let it cool down a bit, as a steaming mug full will counteract the benefit during a hot flash.
Don’t drink scalding hot tea (aim for no hotter than 50c). That’s because research (albeit limited) has suggested that very hot drinks may cause damage to cells in the esophagus, making cancer more likely.
But otherwise, enjoy. That soothing tea break can do you more good than you think.
TRY THIS: GOLDEN TUMERIC LATTE
Stressful day? This cozy cup of deliciousness can help quench some of the stress-induced inflammation in the body. The added black pepper helps boost the absorption of the anti-inflammatory curcumin (found in turmeric).
Makes 1
- ½ tsp ground ginger
- ½ tsp cinnamon
- ½ tsp turmeric
- Small pinch of black pepper
- 250 ml milk of your choice
- Optional: ¼ tsp ground cardamom
- Optional: 1 date, in cubes or 1 tsp sweetener of your choice
Combine all ingredients in a small saucepan and heat gently over medium heat, using a whisk to constantly stir the spices into the milk and the back of the spoon to mash the date pieces, if using.
Heat for five minutes before pouring into your cup. To enjoy!
ASK Megan
After years of being told I had acid reflux, I was finally diagnosed with small intestinal bacterial overgrowth (SIBO) and prescribed antibiotics for two weeks. This resolved my symptoms, but after eight months they came back and I needed more antibiotics. I am careful with my diet, not overweight and would really like to get the SIBO under control without antibiotics.
Monica Platt, Barnet, Hertfordshire.
Relapse of SIBO is very common, with as many as 70 percent of people relapsing after a course of antibiotics.
SIBO is where bacteria in your colon make their way to the small intestine, where they thrive and cause symptoms such as bloating and pain.
The antibiotics treat the bacterial overgrowth, but not the underlying cause. So the bacteria can just crawl back up.
A common cause of SIBO is problems with bowel movement, where the usual wave-like movements that move food (and any microbial overgrowth) downwards are more irregular.
One sign of this is irregular bowel movements. If you find that your bowels are on the sluggish side, address it with low-intensity exercise such as walking; eat more fiber; drinking water; and bowel massage (gently stroking your belly in a circular motion – Google my June 28, 2022 column for a step-by-step guide).
You can also discuss a prokinetics (bowel movement medication) with your doctor.
Please contact Dr. Megan Rossi
Email drmegan@dailymail.co.uk or write to Good Health, Daily Mail, 9 Derry Street, London, W8 5HY — please include contact details. Dr. Megan Rossi cannot comment on personal correspondence. Answers should be taken in a general context; Always consult your doctor in case of health problems