Latest news with #healthyaging
Telegraph
2 days ago
- Health
- Telegraph
Women who drink coffee age better – thanks to three key health benefits
It's good news for those unable to function without their morning brew: a new study has linked caffeine to healthy ageing in women. A 32-year-long study helmed by Harvard University's T.H. Chan School of Public Health showed that, of more than 47,000 women surveyed, those who drank 315mg of caffeine per day (or roughly three small cups) were 13 per cent more likely to see cognitive and physical benefits in their 70s and beyond. Each additional cup was linked to around a 2 per cent higher chance of healthy ageing, though the research showed the benefits did not apply to drinkers of cola (responsible for a 20 per cent reduction in the likelihood of ageing well), nor consumers of tea or decaf. The study's author, Dr Sara Mahdavi, iterated that caffeine was not a miracle cure. The findings are also yet to be peer-reviewed, but this is the first piece of research to assess the impact of consumption across multiple domains of ageing over a three-decade period. The sweet spot for midlife women appears to be 48, says Mahdavi, who presented the findings this week at the annual conference of the American Society for Nutrition in Orlando, Florida. 'Those who drank moderate amounts of caffeinated coffee [at that age] were more likely to age in good health over the next 30 years.' The study does not suggest that everyone should start drinking coffee, Mahdavi adds. 'But for women who already consume caffeinated coffee, and tolerate it well, the findings are reassuring'; the results, 'while preliminary, suggest that small, consistent habits can shape long-term health'. Research is yet to demonstrate if and why women see enhanced benefits of caffeine consumption compared to men (the Harvard study only analysed women). 'While caffeine metabolism can vary between individuals due to factors like hormones and genetics, the biological mechanisms behind this association still need further investigation,' says Mahdavi. Here's exactly how caffeine is impacting your health as you age 1. It contains brain-protecting polyphenols Along with the immediate sharpening many experience after drinking coffee, caffeine consumption has been found in multiple studies to enhance brain function, particularly short-term or 'working memory'. According to an analysis published in Neuroscience & Biobehavioural Reviews, 'the scientific consensus regarding basic cognitive functions is that caffeine in doses from 32 to 300 mg enhances fundamental aspects of cognitive performance, such as attention, vigilance, and reaction time'. This is thought to be due to caffeine blocking the adenosine receptors in the brain, which temporarily heightens memory and alertness. Coffee is also rich in polyphenols, 'a group of antioxidants and particularly chlorogenic acids (naturally occurring compounds that appear in plants such as coffee and tea) that are linked to many brain health benefits,' explains Dr Emily Leeming, a nutritionist and author of Genius Gut: The Life-Changing Science of Eating for Your Second Brain. 'Studies in animals show they help relax and widen blood vessels, and in healthy people they may help lower blood pressure by boosting nitric oxide, a compound that helps keep blood vessels open, and may improve blood flow including to the brain.' These polyphenols are believed to be protective against Alzheimer's, the most common form of dementia. A 2023 meta-analysis published by scientists at Inje University in South Korea highlighted that for those who drank fewer than four cups a day, polyphenols 'may contribute to the prevention of neurodegeneration and cognitive decline'. Caffeine has also been shown to reduce amyloid-beta production and tau phosphorylation – key pathological hallmarks of Alzheimer's. Dr Gill Livingston, professor in psychiatry of older people at University College London, says that of the studies undertaken to date, 'the jury is still out but [caffeine] does not seem to harm you'. She adds that 'there are a few possible mechanisms for the beneficial effect of coffee and caffeine on dementia and Alzheimer's disease, including reducing inflammation, decreasing the chance of stroke and slowing neurone (nerve cell) death.' 2. It contains good bacteria that boost your gut health The polyphenols in coffee also act as ' potential prebiotics for your gut microbes,' Dr Leeming says, boosting their growth and motility, and creating favourable conditions for other good bacteria to flourish. Research from ZOE, the nutrition app, found that coffee had the strongest food-microbiome association of 150 consumables they surveyed. In particular, coffee drinkers had six to eight times more L. asaccharolyticus in their microbiome – a bacteria which also led to increased levels of hippurate, a key marker of metabolic and gut health. Following data analysis of more than 22,000 people, they concluded that ' L. asaccharolyticus in coffee drinkers may be responding to these polyphenol pathways and could help explain coffee's health benefits.' Dr Leeming also points out that while much has been made of the potential upsides of coffee drinking, caffeine can be deleterious for our health if consumed too late in the day. She advises drinking it no later than noon, 'as caffeine floats around in our bloodstream long after the buzz has worn off, and can lead to a lower quality of sleep, even for those who have no problem getting to sleep after an evening espresso'. Poor sleep has repeatedly been found to increase mortality risk. There are concerns too that, as a high-caffeine diet increases the amount of calcium lost via urine, bone density could diminish if enough replacement calcium is not consumed. The Royal Osteoporosis Society advises that, 'if your calcium intake is low, or you have other risk factors for osteoporosis, aim to have no more than four cups of coffee a day'. 3. Coffee drinkers have improved heart health, studies show A study by Queen Mary University of London and the Budapest Semmelweis University in 2022 found that up to three cups of coffee a day had a protective effect on heart health, and led to a reduction in overall mortality rate and risk of stroke. Research published in the European Heart Journal in January, meanwhile, showed that morning coffee consumption was associated with improved heart health. Compared to non-coffee drinkers, those who consumed theirs in the morning were 16 per cent less likely to die of any cause, and 31 per cent less likely to die of cardiovascular disease. According to Tracy Parker, a senior dietitian at the British Heart Foundation, 'research shows that drinking moderate amounts of caffeine – up to four or five cups of coffee a day – doesn't seem to have a negative impact on the heart and should be fine for most people.' But she warns that excessive consumption (above the recommended 400mg daily), 'can lead to temporary increases in blood pressure and heart rate, as well as side effects like palpitations, anxiety, nausea and headaches.' Dr Leeming also adds that 'not everyone reacts well to coffee. It can cause jitters, or digestive issues in some people.' For optimal heart health, considering what you put in your cup is just as important as how many of them you drink, Parker says. 'If you want a healthy cup of coffee, avoid added syrups, sugar, cream or large milky coffees – they all add up in terms of sugar, calories and saturated fat.'
Fox News
2 days ago
- Health
- Fox News
Carbohydrates and fiber linked to healthier aging in some groups, study finds
Carbohydrates may have gotten a bad rap, but a new study from Tufts University finds that some are better than others — and that older women in particular could reap the benefits. The research, which was recently published in the journal JAMA Network Open, found that daily consumption of fiber and "high-quality" carbs in midlife can contribute to healthier aging and overall better wellness among older females. The researchers defined "healthy aging" as "the absence of 11 major chronic diseases, lack of cognitive and physical function impairments, and having good mental health." The study was led by researchers from the Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA) at Tufts University and Harvard T.H. Chan School of Public Health. "The main takeaway of the study is that consuming dietary fiber and high-quality carbohydrates — those from fruits, vegetables, whole grains and legumes — is associated with positive health status in older adulthood," lead author Andres Ardisson Korat, a scientist at HNRCA, told Fox News Digital. "This includes the absence of chronic diseases and good physical and cognitive function." The researchers collected data from the Nurses' Health Study, in which 47,000 women reported their dietary habits and health outcomes between 1984 and 2016, according to a Tufts press release. The women ranged in age from 70 to 93 by the end of the study period. The researchers looked at the women's consumption of dietary fiber, total carbohydrates, refined carbohydrates, high-quality (unrefined) carbohydrates, and carbohydrates from whole grains, fruits, vegetables and legumes. They also analyzed glycemic index (each food's score indicating how much it raises blood sugar) and glycemic load, which also takes into account portion size to provide a more accurate measure of each food's impact on blood sugar. "It's not just about 'carbs versus fats versus protein' — it's about what kind of carbs you're eating." Women who consumed higher amounts of total carbohydrates; high-quality carbohydrates from whole grains, fruits, vegetables and legumes; and total dietary fiber in midlife were 6% to 37% more likely to have healthy aging and to score higher in several areas of mental and physical wellness, the study found. Conversely, consuming refined carbohydrates — which come from added sugars, refined grains and potatoes — and starchy vegetables resulted in a 13% reduced chance of healthy aging. "This study reinforces something many of us intuitively feel: quality matters," noted Melanie Avalon, a health influencer, entrepreneur and biohacker based in Atlanta, Georgia. "It's not just about 'carbs versus fats versus protein' — it's about the kind of carbs you're eating." Avalon, who was not involved in the research, discussed some of the more notable findings with Fox News Digital. "Perhaps most surprising was the finding that replacing just 5% of calories from carbohydrates with protein (from either plant or animal sources) was associated with lower odds of healthy aging by 7% to 37%," she said. Avalon also noted that when carbohydrates were segmented by type — processed versus unprocessed — the associations with healthy aging were independent of BMI (body mass index), a metric typically closely linked to metabolic health. "This suggests the effects of carbohydrate quality on healthy aging were not solely explained by weight-loss effects," she said. The study also briefly touched on the controversial topic of seed oils. "It found that higher intake of polyunsaturated fatty acids (PUFAs) — which are commonly found in seed oils — was linked to decreased odds of healthy aging, adding nuance to the ongoing debate," Avalon added. Based on the study findings, the biohacker recommends favoring whole, unprocessed foods, including fruits, vegetables, legumes and whole grains. "Shop the perimeter of the grocery store for produce and whole grains, as well as the freezer aisles for frozen fruit and vegetables," she suggested. "Consider dipping into the aisles only for pantry staples like canned legumes." For those who tolerate grains, people can reap the benefits of foods like quinoa, brown rice, oats and whole wheat products, Avalon noted. "Prioritize fiber-rich foods and minimize refined carbohydrates like white bread, sugary beverages and ultraprocessed snacks." "These shifts can meaningfully support healthy aging and reduce the risk of chronic disease." One chief limitation of the study is that the participants were mainly white female healthcare workers. "Because of the observational nature of the study, we cannot rule out confounding by other variables," Korat said. "We would have liked to have data on men to evaluate the associations in this group." The researchers called for more diverse studies that look closer at how dietary fiber and high-quality carbs contribute to healthy aging. "We hope our findings help inform consumers about the importance of healthy diets in the promotion of healthy aging," Korat added. "Personalized nutrition, grounded in both science and self-awareness, may be key to thriving across the decades." "The more we can understand about healthy aging, the more science can help people live healthier for longer." Avalon added that while diet is "foundational," it's just one piece of the "healthy aging puzzle." For more Health articles, visit "Exercise, sleep, stress management and social connection all play a role," she said. "Ultimately, personalized nutrition, grounded in both science and self-awareness, may be key to thriving across the decades."
The Independent
2 days ago
- Health
- The Independent
Women who drink up to three cups of coffee a day in their 50s may be healthier in old age, scientists say
A new study has found that women in middle age who maintain a healthy coffee habit may have better physical, mental, and cognitive health as they grow older. 'Women who drank one to three cups of caffeinated coffee per day in their 50s were more likely to reach older age free from major chronic diseases and with good cognitive, physical, and mental health,' the study's lead author, Dr Sara Mahdavi, adjunct professor in the the faculty of medicine and department of nutritional sciences at the University of Toronto said. The research was initially presented as an abstract at the annual meeting of the American Society for Nutrition on Monday, but will be submitted for peer review in the coming months, according to Mahdavi. The study draws on dietary data from more than 47,000 women who participated in the Nurses' Health Study. All of the women surveyed were in middle age and had been followed for 30 years to understand their rates of death and disease. 'In this study, we found that moderate caffeinated coffee consumption during midlife was associated with a higher likelihood of healthy aging 30 years later,' Mahdavi said. But it's not just the caffeine or just the coffee that's giving the health benefits. Tea and cola, both of which have caffeine, did not yield the same signs as drinking coffee, nor did drinking decaffeinated coffee. The study is primarily observational and cannot state definitive cause and effect relationships. It is simply pointing out that women who maintained a healthy use of coffee in middle age also tended to experience a healthier aging. Researchers note that coffee drinking may just be a habit of individuals who tend to lead otherwise healthy and active lifestyles, which also contribute to healthier aging. In the past, moderate coffee drinking has been linked to lower risks of chronic diseases like type 2 diabetes and cardiovascular disease. Despite the findings, Mahdavi wasn't ready to call for non-coffee drinkers to pick up a press and a mug. 'Coffee may support longevity, but it's not a universal prescription — especially for women. Hormonal shifts influence how caffeine is metabolized, so the benefits depend on timing, biology, and individual health," Mahdavis told CNN. Caffeine can last longer in the bodies of some people due to hormonal differences — for example, estrogen inhibits a liver enzyme that is needed to break caffeine down — and midlife tends to be a time when women's hormones are shifting. 'Moderate caffeinated coffee consumption — typically one to three cups per day — can be part of a healthy diet for many adults,' Mahdavi said. 'However, this should not be taken as a blanket recommendation for everyone to begin or increase coffee intake with the goal of longevity.' And coffee — or other caffeinated drinks — are best avoided by individuals with other health problems, like anxiety or sleep disorders, according to the National Institute of Health.
Sky News
3 days ago
- Health
- Sky News
Coffee helps women age more healthily, 30-year study suggests
For many a cup of coffee or two is necessary to get through the morning, but research suggests the caffeinated beverage could also help women age more healthily. A study which followed almost 50,000 women over a 32-year period found those who drank caffeinated coffee in midlife were more likely to stay sharp, strong and mentally well as they aged. However, the researchers did not find any links with tea or decaf coffee. They also found drinking caffeinated soft drinks such as cola was tied to a significantly lower chance of healthy ageing. "While past studies have linked coffee to individual health outcomes, our study is the first to assess coffee's impact across multiple domains of ageing over three decades," said Dr Sara Mahdavi, a post-doctoral fellow at Harvard University. "The findings suggest that caffeinated coffee - not tea or decaf - may uniquely support ageing trajectories that preserve both mental and physical function." The study collected dietary and health data from 47,513 women who were part of the Nurses' Health Study every four years from 1984, with the researchers assessing caffeine intake using food frequency questionnaires that included the consumption of major contributors of caffeine such as coffee, tea, cola and decaffeinated coffee. Healthy ageing was defined as living to the age of 70 or older, being free from 11 major chronic diseases, having good mental health and physical function, exhibiting no cognitive impairment and showing no memory complaints. By 2016, 3,706 women met those requirements, and among them they typically consumed an average of 315mg of caffeine a day - roughly the equivalent of three small cups of coffee or one and a half large cups. The study found each extra cup of coffee a day was linked to a 2-5% higher chance of doing well later in life - up to five cups, or around 2.5 cups according to today's measures. The study also found each additional small glass of fizzy drink was associated with a 20-26% lower likelihood of healthy ageing. Two cups potentially beneficial for most people The researchers said up to two cups of coffee a day would be potentially beneficial for most people, but said drinking more may offer additional benefits for some, but may not be healthy for others. They said coffee contains a range of compounds that could act together to influence ageing pathways and said they plan to investigate how specific bioactive compounds in coffee interact with genetic and metabolic markers, especially in women. "These results, while preliminary, suggest that small, consistent habits can shape long-term health," said Dr Mahdavi. "Moderate coffee intake may offer some protective benefits when combined with other healthy behaviours such as regular exercise, a healthy diet and avoiding smoking. "While this study adds to prior evidence suggesting coffee intake may be linked with healthy ageing, the benefits from coffee are relatively modest compared to the impact of overall healthy lifestyle habits and warrant further investigation." Dr Mahdavi presented the team's findings at the American Society for Nutrition's annual conference in Orlando.
The Independent
3 days ago
- Health
- The Independent
The popular beverage linked with healthy aging
A 32-year study of nearly 50,000 women suggests that those who drank coffee in midlife were more likely to age healthily, maintaining sharpness, strength, and mental well-being. The research, presented at the American Society for Nutrition's annual conference, found that caffeinated coffee, unlike tea or decaf, was 'linked with healthy aging'. Healthy aging was defined as living to age 70 or older without major chronic diseases, maintaining physical function and good mental health, and exhibiting no cognitive impairment or memory complaints. Women considered 'healthy agers' consumed an average of 315 mg of caffeine per day in mid-life, primarily from regular coffee, with each additional cup linked to a 2-5 per cent higher chance of healthy aging. Dr Sara Mahdavi, who led the research, suggests that moderate coffee intake may offer protective benefits when combined with healthy lifestyle habits.
