7 days ago
6 surprising health benefits of drinking coffee
We're often warned of the dangers of caffeine but new research has turned up some reassuring news for women who love their coffee.
A study, which tracked nearly 50,000 females across 32 years, found that those who drank coffee in midlife were more likely to stay sharp, mentally well and physically strong into their 70s.
However, it's bad news for tea lovers. The same link with healthy ageing wasn't seen for all hot beverages.
"The findings suggest that caffeinated coffee – not tea or decaf – may uniquely support ageing trajectories that preserve both mental and physical function," said Dr Sara Mahdavi, a post-doctoral fellow at Harvard TH Chan School of Health, who led the research.
In the study, healthy ageing was defined as living to 70 or older and being free from 11 major chronic diseases – including cancer and type 2 diabetes – as well as having good physical function and mental health, no cognitive impairment or memory complaints.
In 2016, 32 years after the study began, 3,706 of the participants were considered healthy agers. In midlife, these women consumed an average of 315 mg of caffeine per day, which is roughly equivalent to three small cups of coffee.
Each extra cup of coffee they drank per day was linked to a 2% to 5% higher chance of doing well later in life, up to a limit of five small cups per day.
In the UK, the Food Standards Agency says up to 400mg of caffeine per day, the equivalent of four small cups of coffee, are unlikely to cause adverse effects in adults.
However Dr Mahdavi noted that coffee alone wasn't enough to help you age well. "Moderate coffee intake may offer some protective benefits when combined with other healthy behaviours such as regular exercise, a healthy diet and avoiding smoking," she said.
"The benefits from coffee are relatively modest compared to the impact of overall healthy lifestyle habits and warrant further investigation."
While coffee isn't a magical cure-all, a range of studies have shown there are certain health and wellbeing benefits that can be gleaned from a steaming cup of Joe.
1. It could help you live longer
A 2017 study suggested that drinking three cups of coffee a day could add years to our lives. After adjusting for lifestyle factors, such as smoking and diet, the scientists found that those who drank the most coffee had a lower risk of death in comparison to those who spent their lives coffee-free.
However, scientists say more research is needed to find out which of the compounds in coffee may potentially be benefitting health.
Research, from 2019, suggested that a diet rich in coffee, fruit and vegetables could help protect women against breast cancer. The study, presented at the European Congress on Obesity in Glasgow, found that a diet full of phenolic acids may provide a protective effect on the risk of postmenopausal breast cancer.
Coffee may also help protect the liver from cancer, with one research paper finding that people who drink more coffee are less likely to develop hepatocellular cancer (HCC), the most common form of primary liver cancer.
People who drank two cups a day had a 35% reduced risk, but for those who drank five cups, the risk was halved.
3. It could reduce your risk of heart disease
According to research published earlier this year, morning coffee drinkers could not only be 31% less likely to die of cardiovascular disease than those who don't drink it at all, they are also 16% less likely to die earlier of any cause.
The lead author of the study, Dr Lu Qi of Tulane University, noted: "A possible explanation [for why morning coffee drinkers see a reduced risk in cardiovascular disease] is that consuming coffee in the afternoon or evening may disrupt circadian rhythms and levels of hormones such as melatonin. This, in turn, leads to changes in cardiovascular risk factors such as inflammation and blood pressure."
He added: "Further studies are needed to validate our findings in other populations, and we need clinical trials to test the potential impact of changing the time of day when people drink coffee."
4. It may protect your liver
One study found that people who drink coffee daily have a lower risk of developing and dying from liver disease.
The study analysed data from nearly 495,000 people in the UK over a median of 10 years. They tracked which people developed chronic liver disease and related liver conditions.
Compared to non-coffee drinkers, people who drink coffee had a 21% reduced risk of chronic liver disease and a 20% reduced risk of chronic or fatty liver disease. They were also much less likely to die from chronic liver disease if they did contract it.
A 2023 study suggested that drinking a cup of coffee each day may lower the risk of developing type 2 diabetes.
Researchers looked at the health data of more than 150,000 people, including how much coffee they drank and the incidences of diabetes. They found that drinking one extra cup a day was associated with a 4% to 6% lower risk of type 2 diabetes, for people drinking between 0 and six cups daily.
However, it's not recommended that people consume more than 400mg of coffee (or 200mg if pregnant).
It's also worth noting that the study, which was led by professors at Erasmus University Medical Centre in Rotterdam, was funded by the Institute for Scientific Information on Coffee (ISIC).
6. It could aid weight loss
Research from 2019 suggested coffee might be the key to aiding weight loss. University of Nottingham researchers found coffee might help the body to burn calories. It does this through stimulating certain fat cells – known as brown adipose tissue – into releasing their energy.
The study used thermal imaging to monitor participants' brown fat reserves, with results revealing that drinking coffee had a positive effect on the cells' ability to generate heat, burning energy in the process.
A separate study, published in the Journal of Applied Physiology, saw researchers adding caffeine into exercisers' routine before they worked out. Those in the caffeine group rated their workouts as easier and more enjoyable than those who did not. Additionally, the caffeinated group ate, on average, 72 fewer calories that same day.
While there are plenty of perceived benefits of coffee, it's also important to stress it isn't a magic bullet and should be enjoyed in moderation.
According to the European Food Safety Authority's review of caffeine safety, a safe coffee intake can be defined as three to five cups per day.
It is also important to keep in mind the limitations of some of the research into coffee's potential health benefits. Many of the studies are observational and don't take into account other lifestyle factors, which may play a part on the results.
Read more about nutrition:
5 health benefits of strawberries as UK sees giant fruit you 'cannot fit in your mouth' (Yahoo Life UK, 4-min read)
5 ways to do the Mediterranean diet for less (Yahoo Life UK, 4-min read)
6 ridiculously easy ultra-processed food swaps to make on your next big shop (Yahoo Life UK, 5-min read)
