Despite being a massive coffee fan and advocate, I sometimes recognise that I tend to overdo it in regards to consumption. With that in mind, I decided that I should share some knowledge of another beverage that I'm fond of, Tea!
"too much COFFEE??! Whatever do you mean?"
1 - Chamomile tea
Generally associated with relaxation and calmness, this tea does, in fact, have some evidence to support these claims. With 80 sleep disturbed women showing a moderate effect in helping to improve their symptoms. Another study concluded that chamomile tea could modestly improve daytime functioning with those suffering from chronic insomnia.
Study 1 Sleep study: https://www.ncbi.nlm.nih.gov/pubmed/26483209
Study 2 Sleep study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198755/
Whilst the evidence is somewhat limited in the area of sleep it has shown promise in a number of areas including anxiety reduction (when taken as a supplement), blood sugar levels and heart health through reducing bad cholesterol levels.
Study 3 Anxiety and general health effects: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/
Study 4 Blood sugar study and heart health: https://www.ncbi.nlm.nih.gov/pubmed/25194428
Summary: Whilst the sleep evidence isn't particularly robust, a number of health benefits have been attributed to this tea and chamomile supplementation in general. It will certainly be a worthy addition to your tea box.
2 - Green tea
Was it ever in any doubt that this tea would be on the list? A heavyweight of the healthy tea world: Green tea is associated with a large number of health benefits. From a powerful boost in antioxidant levels to increased fat oxidation, Green tea can seemingly do it all. For this article, I will focus on a few of my favourite effects and maybe in the future expand on it with a full article.
As a fat burner, Green Tea has some evidence showing increases in fat oxidation, one study up to 17% over the placebo group. Additionally, another study reported a 4% increase in overall energy expenditure. Whilst these studies show promise it should be noted that a robust review of this evidence showed the weight loss effects were not statistically significant (.2kg- 3.5kg over twelve weeks).
Study 5 : https://www.ncbi.nlm.nih.gov/pubmed/10584049
Study 6: https://www.ncbi.nlm.nih.gov/pubmed/18326618
Study 7 : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025876/
EGCG (Epigallocatechin Gallate) is one of the more potent ingredients contained within green tea and has been attributed with anti-atherosclerosis, anti-cardiac hypertrophy, anti-myocardial infarction, anti-diabetes, anti-inflammatory and antioxidant properties. This much-researched compound is definitely a worthy inclusion in any healthy diet.
Study 8 : https://www.ncbi.nlm.nih.gov/pubmed/28864169
Summary: Green tea has dozens of benefits associated with it, whilst the fat-burning properties aren't overly potent, it's a great inclusion to any diet as an additional kick. Where this tea really shines is the health benefits of EGCG and its ability to impact a number of factors. Plus its tastes pretty great to boot!
3 - Peppermint tea
Probably one of the most common and popular varieties of herbal tea and one of my personal favs. However, I bet you didn't know this gem is associated with a myriad of digestion aiding benefits.
IBS also known as irritable bowel syndrome, nobody likes and nobody wants it, well worry no longer! Peppermint oil has been shown to be an effective and safe treatment for this common ailment. Whilst the tea variation is less potent it than supplementation it nonetheless can have an effect.
Study 9: https://www.ncbi.nlm.nih.gov/pubmed/24100754
Additionally, it can be noted that peppermint tea can be soothing to the gastrointestinal tract (GI tract) in general due to its relaxitive properties.
Study 10: https://www.ncbi.nlm.nih.gov/pubmed/16767798
Summary: A wonderful tea to incorporate into your health routine. Relaxing to the gut and soothing to the bowel, ain't nothing wrong with that!
