For many, coffee is the perfect way to start the day, helping to wake up the mind and body. But timing and approach matter if you want to maximize its health benefits. Studies show coffee doesn’t just provide an energy boost; it can also help prevent chronic diseases, making it a valuable addition to a balanced lifestyle. Here are 10 proven benefits of drinking coffee, followed by essential tips on how to start your morning coffee routine for the best results.
The top 10 health benefits of coffee
1. Increased alertness
Many people rely on coffee as a wake-up drink, and science explains why it’s so effective. Caffeine in coffee blocks adenosine, a brain chemical responsible for sleepiness, and enhances adrenaline and dopamine, promoting alertness and focus.
2. Fat-burning effects
Research suggests that certain compounds in coffee, such as chlorogenic acid, caffeine, trigonelline, and magnesium, aid in fat burning. To maximize these effects, it’s best to drink black coffee, as adding cream, sugar, or milk increases calorie content and may reduce fat-burning benefits.
3. Rich in antioxidants
In modern diets lacking sufficient vegetables and fruits, coffee serves as a significant source of antioxidants, which help neutralize harmful free radicals that damage cells.
4. Improved physical endurance
Studies indicate that coffee can improve endurance and delay fatigue. According to the International Society of Sports Nutrition, caffeine can enhance athletic performance, though its effects vary by individual.
5. Lowered diabetes risk
Coffee contains phytochemicals that protect the pancreas’ beta cells, which produce insulin. Studies show that for people drinking up to six cups daily, each additional cup reduces the risk of type 2 diabetes by 6 percent.
6. Reduced liver disease risks
A study in The BMJ reports that regular coffee drinkers have an 18 percent lower cancer risk, specifically noting its benefits for liver health. Coffee drinkers also face a lower risk of non-alcoholic fatty liver disease (29 percent) and cirrhosis (39 percent).
7. Reduced cognitive decline
Research indicates that middle-aged individuals who consume three to five cups of coffee daily reduce their risk of dementia and Alzheimer’s disease by about 65 percent in older age.
8. Lower Parkinson’s risk
As the most common neurodegenerative disease, Parkinson’s remains without a cure. Recent studies suggest coffee reduces the risk of Parkinson’s by nearly 40 percent, with caffeine showing a neuroprotective effect.
9. Reduced stroke risk
Research presented at the 2021 European Society of Cardiology meeting showed that drinking half to three cups of coffee daily lowered stroke risk by 21 percent and cardiovascular disease mortality by 17 percent.
10. Potential for a longer life
With liver-protective, anti-cancer, and fat-burning properties, coffee may contribute to longevity. A 2017 Nature Medicine study found coffee’s anti-inflammatory properties, such as inhibiting IL-1β production, may reduce chronic disease risk and overall mortality.
Two morning tips for optimal coffee benefits
Many coffee enthusiasts drink it right after waking up, but this may not yield the best results. Try these two steps to maximize coffee’s energizing effects.
1. Stay hydrated first
Sleeping causes the body to lose fluids, which can lead to mild dehydration upon waking. Since caffeine is a diuretic, drinking water before coffee is essential to stay hydrated.
2. Wait 90 minutes
Neuroscientist Andrew Huberman suggests waiting 90 to 120 minutes after waking to drink your first coffee. After waking, cortisol levels naturally rise, helping you feel alert. Drinking coffee too soon may interfere with cortisol’s effects. Waiting allows natural cortisol levels to stabilize, maximizing caffeine’s benefits and reducing the likelihood of an afternoon slump. Delaying coffee can also improve nighttime sleep quality by reducing late-afternoon caffeine cravings.
Beware of caffeine overuse
Long-term, excessive coffee consumption can lead to caffeine dependency, with symptoms like fatigue, irritability, and insomnia upon withdrawal. It can even cause caffeine toxicity, with symptoms including anxiety and digestive discomfort. The European Food Safety Authority recommends limiting caffeine intake to 400 mg per day (about four 8-ounce cups) for healthy adults. Pregnant and breastfeeding women should halve this amount.
Gradually reduce coffee if dependence forms
People addicted to caffeine are advised not to quit abruptly. Gradual reduction over a week, staying hydrated, and resting can ease symptoms like headaches, fatigue, and irritability. For those needing extra relief, a mild anti-inflammatory may help. Moderation is key to enjoying coffee’s benefits without compromising health.
Translated by cecilia
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