The Buzz On Coffee--How To Make The Most Of Its Benefits!
Coffee drinkers have heard it all:
It’s good for you. It’s bad for you. It’ll save your heart. It’ll raise your blood pressure.
What’s the truth?
Scientific evidence overwhelmingly suggests that for most people, moderate, filtered coffee consumption supports energy, focus, and long-term health and longevity.
A major study that tracked half a million people found a clear link between coffee and a lower risk of death from any cause over 12.5 years.
Drinking 2-3 cups per day delivered the greatest reduction in cardiovascular disease and lower rates of arrhythmias.
The largest mortality reduction was 27% for ground, followed by 14% for decaf and 11% for instant.
What’s Behind Coffee’s Benefits?
Coffee is the top source of antioxidants in the North American diet, particularly polyphenols, which help reduce inflammation. They may be associated with lower risks of Type 2 diabetes, Parkinson’s disease, and colorectal cancer.
A Swedish study found that 3 cups of coffee a day reduced the risk of breast cancer!
In long-term studies, people who drank 3-5 cups per day were less likely to develop Alzheimer’s disease or experience cognitive decline.
Coffee has been found to alleviate depression.
☕️ How to Drink Smarter
What we add to our coffee — and when we drink it — can dramatically change its impact.
Keep it simple: Limit sugar to one teaspoon and use no more than two tablespoons of whole milk per cup. Skip ultra-processed creamers and flavored syrups. They add unhealthy fats and extra sugars. (Try a dash of cinnamon if you're craving a PSL 😉).
Choose filtered:Unfiltered coffee (French press or traditional espresso) contains diterpenes, oils that can raise LDL cholesterol. Methods that use a paper filter (drip, pour-over, or pods) remove these compounds. Drinking 3-5 cups of espresso daily or 6 or more cups of French press coffee daily was associated with elevated cholesterol levels.
Time it right:The best time to drink coffee for health benefits is between 4:00 a.m. and 11:59 a.m. Only morning drinkers seem to benefit. Afternoon or all-day consumption is associated with the same mortality risk as non-coffee drinkers. Drinking caffeine later in the day might interfere with sleep, disrupt circadian rhythms, and blunt the longevity boost seen in morning drinkers.
Health Risks Associated with Coffee
Sleep issues:High levels of caffeine are associated with sleep disturbances, restlessness, anxiety, and elevated blood pressure.
Vitamin D Disruption: Coffee can disrupt vitamin D absorption, accelerating bone loss in post-menopausal women.
Increased LDL:Unfiltered or boiled coffee, can raise LDL cholesterol in some people.
Medicine Interference: Compounds in coffee caninterferewith certain medications, including thyroid, antidepressant, anti-psychotic, and heart drugs.
Blame it on the coffee?
People who consume caffeine immediately before shopping made more impulse purchases and spent more money.
“Up to four cups of black coffee a day keeps the doctor away much longer than an apple”--Dr. Michael Roizen, Founding Chief Wellness Officer of the Cleveland Clinic.
Skip the caramel macchiato and choose filtered black coffee.
That's where the longevity magic lives.
