Coffee saves lives!
It may seem like an overly dramatic statement, but believe it or not, your morning coffee could be positively impacting your health!
Beyond its delightful taste and the immediate energy boost it provides, scientific studies have uncovered a wealth of health benefits associated with America’s favorite morning beverage. Nutrition experts at Johns Hopkins University School of Medicine note that coffee is a rich source of antioxidants, and it also contains many other active substances that result in much more than just a quick pick-me-up.
Without further ado, let's delve into the top health benefits of drinking coffee and how it contributes to a longer (and happier) life.
Coffee can lengthen lifespans.
In 2017, the British Medical Association's BMJ published the results of an extensive analysis of nearly 220 research studies on coffee. Researchers determined that coffee drinkers were 17% less likely to die early from any cause than non-coffee drinkers.
In 2022, The Annals of Internal Medicine corroborated those 2017 findings, publishing research that correlated moderate consumption of unsweetened and sugar-sweetened coffee with a lower risk for death. Participants who drank 1.5 - 3.5 cups of coffee per day had a 30% lower risk of death from any cause during the study.
Coffee can stave off Type 2 diabetes.
Coffee may play a pivotal role in enhancing the body's processing of glucose or sugar.
One review of 30 independent research studies found that each cup of coffee consumed per day lowered the risk of developing Type 2 diabetes by 6%.
A 2014 Harvard study that tracked nearly 124,000 people revealed that over a four-year period, participants who increased their coffee intake by more than 1 cup a day had an 11% lower risk of developing Type 2 diabetes. Participants who decreased their intake by 1 cup per day had a 17% higher risk of developing the disease.
Why? Studies have found coffee preserves the function of the beta cells in the pancreas, which produce the insulin responsible for regulating blood sugar levels. The antioxidants in coffee may also directly impact insulin sensitivity, inflammation, and metabolism — all of which contribute to the onset of the disease.
Coffee can both prevent and delay Parkinson's Disease.
Coffee consumption not only lowers the likelihood of developing Parkinson's, but it also has substantial health benefits for those already diagnosed. The caffeine in coffee may help slow the progression of the disease, and in 2012, research published by the American Academy of Neurology revealed a daily dose of caffeine equivalent to two 8 oz. cups of black coffee could help control the involuntary movements characteristic of the disease.
Coffee can improve DNA strength.
Dark roast coffee emerges as a hero in DNA maintenance.
In a study published by The European Journal of Nutrition, a test group drank 500 milliliters of dark roast coffee per day, while the control group consumed water. On the last day of each period, blood tests assessed the level of DNA strand breakage. The coffee drinkers had significantly fewer strand breaks compared to the water drinkers.
Similarly, a 2011 article in Molecular Nutrition and Food Research revealed that drinking 750 milliliters of coffee reduced natural DNA breakage by one-third, and that reduction continued several hours later.
Coffee can prevent Alzheimer’s Disease.
In a 2012 study published in The Journal of Alzheimer's Disease, researchers tested the blood caffeine levels in seniors with mild cognitive impairments (MGI), a potential precursor to severe dementia and Alzheimer's disease. Over a 2-4-year period, participants whose initial blood levels contained caffeine amounts equivalent to about three cups of coffee were far less likely to have progressed to full-blown dementia, and none of them converted to Alzheimer’s.
Coffee can lower the risk of stroke.
The aforementioned BMJ report revealed that consuming 3 cups of coffee a day results in a 30% lower risk of stroke.
A similar review of 21 studies showed that drinking 3-5 cups of coffee daily was associated with a 21% lower risk of stroke.
Coffee can improve heart health.
In 2021, the American Heart Association published the results of a study focused on data from three top heart disease studies: the Framingham Heart Study, the Atherosclerosis Risk in Communities Study, and the Cardiovascular Health Study. Researchers found that drinking one or more cups of caffeinated coffee each day significantly reduced a person's long-term risk of heart failure.
An exhaustive 2023 review of the literature published on the link between coffee consumption and cardiovascular disease led researchers to report that moderate coffee consumption leads to a decrease in all-cause and cardiovascular-related mortality, hypertension, cholesterol, heart failure, and atrial fibrillation.
Researchers hypothesize that coffee helps to improve blood vessel control over flow and pressure.
Coffee can reduce the risk of melanoma.
In 2015, the Journal of the National Cancer Institute published the results of a study that observed the coffee-drinking habits of more than 447,000 people over a decade. Participants who drank four or more cups of caffeinated coffee each day had a 20% lower risk of developing melanoma than those who drank decaf or no coffee at all.
Coffee can lower the risk of depression.
In an analysis of seven studies that included 330,677 participants, researchers found a 24% reduced risk of depression when comparing the highest (4.5 cups/day) to lowest (<1 cup) coffee intakes. They also found an 8% decreased risk of depression with each additional cup of coffee consumed.
A study following 263,923 retirees found that those who drank four or more cups of coffee a day were almost 10% less likely to become depressed than those who drank none.
Coffee can improve social health.
Studies have shown that holding a hot beverage substantially increases feelings of connectedness and trust. Read all about it in our recent blog post!
Coffee can even improve athletic performance!
Have you ever wondered if your morning brew does more than just wake you up? Well, it turns out that coffee benefits extend into realms we seldom consider, such as athletic performance. Yes, you read that right. Is coffee good for you when it comes to your workout routine? Absolutely!
Caffeine, the primary component of coffee, is a powerful ergogenic aid that can significantly enhance physical performance. It increases adrenaline levels in your blood, preparing your body for intense physical exertion.
Additionally, caffeine breaks down body fat, making free fatty acids available as fuel.
This means, with a cup of coffee pre-workout, you might find yourself running faster or lifting heavier than you thought possible.
Advice for coffee drinkers.
For all the coffee lovers out there, enjoying your favorite beverage responsibly is paramount to reaping the health benefits without any downsides.
First and foremost, listen to your body. Each person's tolerance to caffeine varies, and it's crucial to adjust your intake accordingly.
Second, avoid loading your coffee with excessive sugar and cream. These additions can negate the positive effects of coffee by adding unnecessary calories and fats. Opt for healthier alternatives, like almond milk or a dash of cinnamon.
And finally, timing is everything. Enjoying your coffee in the morning or early afternoon can prevent sleep disturbances.
How much coffee is safe to drink in a day?
This question often brews confusion among coffee enthusiasts. The consensus among health experts is that 3-4 cups per day (up to 400 milligrams of caffeine) are considered safe for most adults. This amount has been linked to numerous health benefits, including reduced risk of several diseases.
However, it's essential to consider individual sensitivity to caffeine, as some people may experience anxiety or jitters, even with small amounts. Pregnant women and individuals with certain health conditions should consult with a healthcare provider for personalized advice.
Remember, when it comes to coffee, more isn't always better. Drinking coffee within these guidelines can help you enjoy its perks without risking negative effects.
Remember, what you add to your coffee can make or break your drink.
In the quest to enjoy the health benefits of coffee, it's easy to forget that what we add to our cup can significantly impact its nutritional value. While black coffee is low in calories and rich in antioxidants, adding sugar, syrups, or heavy cream can transform your healthy beverage into a calorie-laden treat.
To keep your coffee beneficial, consider alternatives like stevia for sweetness or plant-based milk for creaminess. These simple swaps can help maintain the integrity of your coffee, ensuring you enjoy all the coffee benefits without compromising your health goals.
Keep the coffee to the adults.
While we've discussed the myriad health benefits of coffee for adults, it's important to note that coffee isn't recommended for everyone. Children and adolescents, in particular, should steer clear of caffeine. Younger bodies are more sensitive to caffeine's effects, which can lead to sleep disturbances, increased heart rate, and heightened anxiety.
Instead, encourage water, milk, or herbal teas for the younger crowd. By keeping coffee to the adults, we're keeping coffee to the people who can truly enjoy the health benefits of coffee — without risking long-term effects.
Dealing with acid reflux? Try going decaf.
For those who experience acid reflux or GERD, the thought of giving up coffee can be upsetting. However, you don't have to miss out on the ritual of enjoying a warm cup. Decaffeinated coffee offers a great alternative, allowing you to enjoy the comfort of coffee without the caffeine that can trigger acid reflux symptoms.
Recent studies suggest that decaf coffee still retains the antioxidants and nutrients found in regular coffee, meaning you won't have to compromise on the many benefits of coffee. Switching to decaf can be a game-changer for those sensitive to caffeine.
Coffee is a good thing — so why not make it accessible to all your residents?
The evidence is compelling – your morning cup of coffee might be doing more for you than just waking you up. From warding off neurodegenerative diseases to improving mental health, coffee has become a surprising ally in our quest for a healthier and happier life.
The next time you savor that steaming cup of joe, know that you're not just indulging in a delightful ritual but also contributing to your overall well-being.
A truly exceptional coffee amenity not only has the power to deliver these life-saving health benefits in the form of a great beverage, but it can also transform every facet of multifamily living. Learn more about how SipWithMe can help elevate your resident experience, decrease your operating expenses, and build a stronger community.
