- Long-term consumption of green tea supports both physical and mental health by reducing inflammation, improving sleep, and regulating brain chemicals related to mood.
- Compounds such as EGCG, L-theanine, and polyphenols protect brain cells, improve focus, and promote calmness by neutralizing free radicals and supporting neurotransmitter balance.
- Drinking at least two cups of green tea every day for many years provides the greatest benefits, with studies finding that it can lower your risk of depression, improve brain function, and extend your lifespan.
Green tea has long been in the wellness spotlight thanks to its reputation for: reduce inflammation It penetrates the body and in turn supports overall health. It turns out that this is not the only notable benefit of this drink. Frontiers of public health Recently, it was discovered that green tea’s anti-inflammatory properties also have a positive impact on mental health.
This study suggests that long-term consumption of green tea can help lower BMI and increase testosterone levels in middle-aged and older men, while reducing the risk of depression by reducing inflammation and improving sleep quality. Women also enjoy the following benefits: additional research Regular consumption of green tea was found to reduce the risk of depression by reducing inflammation and increasing estradiol (the most abundant form of estrogen).
At first glance, chronic inflammation may only be associated with muscle and joint pain, but these studies suggest that chronic inflammation also affects the brain. Christina NeeMD, is a board-certified psychiatrist and medical director of interventional psychiatry at Mindpath Health. “Inflammation disrupts the way brain cells communicate, reducing levels of ‘happy’ brain chemicals,” Nee says. “By calming the body’s inflammatory response, green tea helps brain circuits run smoothly and restores a healthier baseline of physical and mental health.”
In other words, the effects of inflammation on mental and physical health cannot be separated. angelo falconeM.D., an integrative medicine physician and founder of Dignity Integrative Health and Wellness.
“We’re finally understanding that the brain doesn’t float in a vacuum, because when your body is inflamed, it’s like a low-grade fire burning throughout your body,” Falcone explains. “When that smoke reaches the brain, inflammation inhibits neurotransmitter production, damages brain cells, and interferes with areas of the brain that regulate mood.”
So where (and how) does green tea come into play? Here’s what experts want you to know about this popular drink.
How does long-term consumption of green tea support mental health?
“Green tea works on what I call the ‘inflammation-sleep highway,’ because it doesn’t just support mental health; it has a cascading effect,” Falcone says. Green tea not only reduces systemic inflammation in the body; Known factors for depressionIt also improves the quality of your sleep. Leads to better mood regulationexplains Falcone. “It’s like repairing your car’s engine and transmission; both need to work properly to run smoothly.”
This explains why green tea is like a daily brain tune-up. “Regular consumption of green tea can also help reduce stress and depression symptoms, calm mood swings, and prevent brain cell wastage,” she says. how? By reducing inflammation, balancing brain chemicals such as serotonin and dopamine that promote feelings of calm and well-being, lowering stress hormones, and protecting neurons from damage and oxidative stress (an imbalance of free radicals and antioxidants that can cause cell damage).
Additionally, the study found that green tea drinkers had larger brain volumes and higher levels of testosterone. These two factors are associated with improved mood, energy, and resilience to depression as we age, Nee says.
For the exact mechanism at work, here’s a breakdown of green tea’s valuable compounds.
epigallocatechin gallate
“Epigallocatechin gallate (EGCG) is a powerful anti-inflammatory compound that essentially reduces the amount of inflammatory response in the body,” Falcone says. This is due to the antioxidant effect of EGCG. neutralize free radicals (unstable molecules that damage cells and tissues) ultimately causing cell damage Reduces inflammation and supports brain health.
L-theanine
L-theanine is an amino acid that is found in high concentrations in green tea and can cross the blood-brain barrier. Promotes alpha wave activity Falcone says it creates a relaxed, alert state in the brain. Compound too stimulates neurotransmitter production These include GABA, dopamine, and serotonin, which regulate mood, alertness, and stress responses, Ni added.
polyphenol
Green tea contains polyphenols, which function as “oxidative stress cleansers in the brain,” Falcone says. More specifically, polyphenols reduce DNA and cell damage in the brain. neutralize free radicals. Powerful compounds also have the following effects: Neuroprotective effecthelps prevent nerve cell damage that can lead to mood swings, memory loss, fatigue, and difficulty concentrating.
How can you enjoy the benefits of green tea?
According to the study, participants who drank at least 500 milliliters (about two standard 8-ounce cups) of green tea every day for at least 20 years experienced the greatest benefits. That may seem like a lot, but that’s the point. Benefits, like exercise, come from consistency. “Think of it like a marathon, not a sprint. When drinking green tea becomes as routine as brushing your teeth, magic seems to happen,” Falcone says.
In terms of timing, we recommend drinking green tea in the morning or early afternoon. “The mild caffeine in green tea can boost focus and mood, and L-theanine can help reduce the ‘jitteriness’ associated with coffee.” Avoid drinking green tea too close to bedtime, as caffeine ingested too late can interfere with sleep, she advises.
Curious about decaffeinated options? “Caffeinated green tea is still beneficial for your health; it’s just a milder, gentler version of the original green tea,” says Nee. In fact, decaf green tea retains most of its health-promoting polyphenols, and its L-theanine content remains the same, she explains. The only real difference is that you lose some of the antioxidant power and the energy boost from caffeine.
While moderate amounts of green tea are generally safe for most people, consuming large amounts can cause caffeine-induced stomach upset and insomnia, Nee says. People who are sensitive to caffeine, pregnant women, people with liver disease, iron deficiencies, or those taking blood thinners should also consult a doctor before consuming large amounts, as it can interfere with absorption of medicines and iron, he added.
What are the additional health benefits of green tea?
In addition to improving mental health and emotional resilience, green tea also has the following benefits: Reduced risk of heart disease and type 2 diabetessimilarly improving metabolism Nee also says to keep an eye on your weight. the study Studies have also shown that green tea may be associated with a lower risk of cancer due to its antioxidant and anti-inflammatory properties.
Furthermore, studies have shown that green tea promote longevity improve brain health Reducing age-related cognitive declinedementia etc. alzheimer’s disease. Is there anything you can’t do with a cup of green tea every day?
