Green tea is a healthy and refreshing daily drink that can be a good replacement for coffee, and may be better tolerated than black tea. There is some suggestion that it can be a useful part of a weight-loss regime.

For health problems it may best be seen as a long term health and wellbeing measure rather than a quick fix. It can be considered as a preventative against heart and circulatory disease, late-onset diabetes, dementia and even cancer. It is probably best value if you have high cholesterol levels, high blood pressure, and/or raised BMI (body-mass index).

Green tea, particularly its key ‘EGCG’ and other catechin constituents, have extraordinary antioxidant properties in the laboratory (stronger than vitamin C or E). However these are artificial environments and the real impact of antioxidants after consumption, digestion and metabolism in humans has been heavily over-promoted. Nevertheless the catechins in green tea appear to optimize the body’s own antioxidant defences, including via the ‘Nrf2 pathway’. This is likely to explain many of the health benefits of regular green tea consumption, particularly in reducing low-level inflammatory conditions. A very interesting area of benefit is in cases of ‘neuroinflammation’: recent observations that many brain and nervous problems may involve inflammation. A role here could justify the use of green tea, for example in chronic fatigue syndromes and to help prevent dementia.

A key part of the benefits of green tea are linked to its observed effects on improving the health and integrity of the lining of the blood vessels, the endothelium. It is at this surface that almost all inflammatory processes commence and ‘endothelial dysfunction’ has been implicated in a wide range of inflammatory diseases, cardiovascular problems, dementia and diabetes. Endothelial stresses may even contribute to the effects of ageing on the brain and nervous system.

Closely linked to this endothelial impact are likely benefits of green tea in reducing insulin resistance and improving glucose and fat metabolism. Modern lifestyles have dramatically increased insulin activity in the body, notably as a consequence of high carbohydrate diets and reduced exercise. Higher insulin levels eventually lead to endothelial and other cells becoming ‘insulin resistant’ with consequent disrupted sugar management and more fat storing. This ‘metabolic syndrome’ is associated with the onset of type 2 diabetes and associated cardiovascular problems, increased dementia risks and other long-term health consequences, and is perhaps the dominant health issue in modern developed societies.

Green tea is also a moderate source of caffeine. Caffeine in this context enhances cognitive alertness and helps to overcome fatigue and lift mood.

Green tea has been an important part of Chinese, and later Japanese and Korean social life over almost two millennia. The earliest accounts of Tea Ceremonies come from China around 1200 years ago during the Tang Dynasty when the ritual of infusing and serving tea was part of a religious ceremony called cha dao or ‘The Way of the Tea’.

Outside China tea was brought to Europe in the 16^th century and became popular in Britain, with black tea overtaking green tea to become its most popular drink during the 18^th century. It was initially promoted through ‘tea houses’ as a tonic and health drink before becoming a popular beverage. The British East India Company introduced tea production, as well as tea consumption, to India, in order to compete with the Chinese monopoly on tea.

All the evidence and traditional usage points to the benefits of green tea being from drinking it regularly as part of a healthy lifestyle. This beverage habit, rather than supplements or practitioner prescriptions, is probably the most practicable option too. However the evidence points to some benefits being seen in only a few weeks and practitioners are likely to recommend drinking more green tea for the following purposes.

Brain performance: consumption of green tea, preferably as a life-long habit, is particularly helpful to reduce the effects of ageing and illness on cognitive function, memory retention and and other performance. The L-theanine in green tea increases serotonin, dopamine and gamma-aminobutyric acid (GABA) in the brain, all of which significantly boost mood, indicating it also in anxiety and depression.

Metabolic: green tea is recommended where there is a slow or under-active metabolic rate associated with higher BMI (body-mass index), belt size and other indicators of ‘metabolic syndrome’ all of which may point to late-onset diabetes and fatty liver problems.

Cardiovascular: The EGCG’s present in green tea protect the integrity of the blood vessels, so regular consumption is useful in any cardiovascular problem.

Skin: it has traditionally been used in inflammatory skin conditions associated with hormonal imbalance.

There is considerable evidence for the effects of long-term green tea intake in improving cognitive performance. In a major systematic review of the evidence (3), involving over 66,000 subjects, there were significant improvements in memory and cognition in those who drank one or more daily cups of green tea regularly.

Given the likely role of endothelial dysfunction in the origins of inflammatory processes, cardiovascular problems, and ageing, it is noteworthy that there are clinical studies (4,5) that reinforce the laboratory observations that green tea does improve endothelial function, with wider benefits on the cardiovascular system (6).

It is also interesting to note that regular green tea consumption seems to help reduce associated problems of insulin resistance and disrupted glucose and fat metabolism. In a cross-sectional survey of almost five thousand healthy adults in China, between 1-30 cups of green tea per week was associated with lower rates of blood sugar impairment (7). In one systematic review involving almost two thousand subjects green tea was found significantly to lower fasting blood glucose levels (8). In another study, green tea was found significantly to improve measures linked to metabolic syndrome: to decrease weight, BMI (body-mass index), total and low density cholesterol, fat mass, and waist and hip circumference (9).

In a double-blind randomised controlled clinical trial of 60 individuals with raised cholesterol levels 600ml catechin-rich green and oolong tea taken daily for 12 weeks significantly reduced antioxidant enzymes and other measures of oxidative stress, with reductions also in body weight, fat levels and BMI. Markers of fatty liver levels were also improved (10). Green tea was seen in another systematic review of 600 patients with type 2 diabetes, to reduce C-reactive protein levels, one of the classic markers of inflammatory stress (11).

The suggested role of green tea in preventing cancer has been boosted by recent research into mechanisms of action of EGCG (12).

Tea is the most commonly consumed beverage in the world after water, with total annual sales exceeding US$43 billion globally in 2015, more than $11 billion of which is accounted for by green tea.

Natural Balance Tea

When our digestive fire is low and our metabolism feels sluggish it cannot transform food into nourishing energy. Instead, food can get stored as fat, starting a vicious cycle where digestion becomes weaker and weaker, leading to steady weight gain. This delicious tea helps to stimulate the metabolism and supports your body to find your natural and balanced weight.

Ingredients:

• Cinnamon bark 4g
• Ginger root powder 2g
• Orange peel 2g
• Green tea 2g
• Turmeric root powder 1g
• Black pepper 1g
• Orange essential oil a drop per cup

This will serve 2–3 cups of digestion enhancing, weight-balancing tea that works together with lots of exercise.

Method:

• Put all of the ingredients in a pot (except for the orange essential oil).
• Add 500ml (18fl oz) freshly boiled filtered water. Leave to steep for 10–15 minutes, then strain.
• Add one drop of orange essential oil to each cup

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2. Kanlaya R, Thongboonkerd V. (2019) Molecular Mechanisms of Epigallocatechin-3-Gallate for Prevention of Chronic Kidney Disease and Renal Fibrosis: Preclinical Evidence. Curr Dev Nutr. 2019;3(9):nzz101
3. Mancini E, Beglinger C, Drewe J, et al (2017). Green tea effects on cognition, mood and human brain function: A systematic review. Phytomedicine. 34: 26-37
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10. Venkatakrishnan K , Chiu HF , Cheng JC , et al. (2018) Comparative studies on the hypolipidemic, antioxidant and hepatoprotective activities of catechin-enriched green and oolong tea in a double-blind clinical trial. Food Funct. 9(2): 1205-1213
11. Asbaghi O, Fouladvand F, Gonzalez MJ, et al. (2019) The effect of green tea on C-reactive protein and biomarkers of oxidative stress in patients with type 2 diabetes mellitus: A systematic review and meta-analysis. Complement Ther Med. 46: 210-216
12. Almatroodi SA, Almatroudi A, Khan AA, et al. (2020) Potential Therapeutic Targets of Epigallocatechin Gallate (EGCG), the Most Abundant Catechin in Green Tea, and Its Role in the Therapy of Various Types of Cancer. Molecules. 25(14): E3146
13. Hu J, Webster D, Cao J, Shao A. (2018) The safety of green tea and green tea extract consumption in adults – Results of a systematic review. Regul Toxicol Pharmacol. 95: 412-433