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According to scientific psychologist and board-certified sleep specialist Michael J. Breus, Ph.D., aka “the sleep physician,” caffeine has a half-life of six to eight hours. Meaning should you cease consuming it at 2:00 p.m., solely 50% of it’s out of your physique by 10:00 p.m. This is why Breus recommends chopping off caffeine early within the afternoon if doable.
However, Breus defined throughout a current roundtable dialogue on the science of sleep, “should you occur to have caffeine late at evening, broccoli could enable you to digest it quicker.”
It sounds absurd, however stick with me right here! According to a 2007 research revealed within the peer-reviewed journal Current Drug Metabolism, broccoli induced the liver’s cytochrome P4501 enzymes, which helped to metabolize caffeine in members. To put issues in context, they ate 500 grams of broccoli (about 5 and a half cups of chopped broccoli) and 100 milligrams of caffeine in pill type (i.e., the approximate caffeine content material in a single cup of espresso).
A newer meta-analysis of 23 dietary intervention trials reveals that cruciferous veggies, together with broccoli, in addition to Brussels sprouts, cabbage, cauliflower, radish, and watercress additionally help the metabolism of sure substances2. (Plus, these cruciferous veggies are nutrient-dense and thus, stellar for different causes, too). Interestingly, the P450 enzyme particularly affected by these greens was CYP1A2, which additionally occurs to be the major metabolizing enzyme for caffeine!
“So should you do have a late-night latte, simply order some steamed broccoli,” Breus suggests. Eating these cruciferous veggies steamed limits the chance of bloat—one thing you actually additionally need to be conscious of earlier than mattress!