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Enjoy a wide range of advantages from coffee! Studies indicate that there are many coffee benefit for health, thus increasing coffee consumption can often lead to better health outcomes. The substantial evidence has prompted the medical field to shift its perspective from viewing coffee as a potential nuisance to acknowledging that it may not be as harmful as previously believed!
In this post, you will find 9 reasons to enjoy coffee and explore some of the worries and misunderstandings associated with this delightful drink.
#1: DRINKING COFFEE REDUCES THE RISK OF MORTALITY
Recent research indicates that consuming coffee is linked to a reduced risk of death in individuals of different ethnic backgrounds, as demonstrated by at least 5 recent studies. One notable example is a comprehensive observational study spanning 14 years and involving over 400,000 participants, which revealed a negative correlation between coffee consumption and mortality rates.
Consuming 2 to 3 cups of coffee daily was associated with a 10 percent lower mortality risk for men, while those who drank 4 to 5 cups per day had a 12 percent lower risk. In comparison to non-drinkers, individuals who consumed 6 or more cups experienced an additional 10 percent decrease in mortality. The benefits were slightly more pronounced in women and persisted even after accounting for variables such as age, body fat, race, education, and lifestyle choices.
#2: CONSUMING COFFEE CAN REDUCE THE RISK OF GETTING CERTAIN CANCERS
Consuming coffee has been associated with a decreased likelihood of various cancer types, such as lung, prostate, breast, endometrial, pancreatic, stomach, and colon cancer. While some studies strongly support this connection, others do not demonstrate any advantages from coffee intake, potentially due to different factors. Nevertheless, it is clear that coffee can offer a protective effect and does not raise the cancer risk.
The protective effects of coffee against cancer and other illnesses are credited to the antioxidants caffeic and chlorogenic acid present in coffee. These antioxidants are thought to reduce the risk of endometrial cancer, which impacts the uterus lining.
A research study involving over 67,000 women indicated that those who drank four or more cups of coffee daily had a 25 percent lower cancer risk compared to those who did not regularly consume coffee.
Scientists propose that the notable antioxidant properties in coffee decrease oxidative stress and boost the expression of liver enzymes that assist in metabolizing estrogen through the healthiest 2-hydroxyestrone pathway. This pathway is favored for eliminating estrogen from the body and plays a crucial role in preventing estrogen-related cancers such as breast, ovarian, and prostate cancer in men.
#3: COFFEE LOWERS RISK OF HEART DISEASE & HEART ATTACK
Consuming coffee provides significant protection for the cardiovascular system and has consistently been shown to reduce the chances of heart disease and mortality from heart attacks. A 15-year study involving 41,000 women revealed that consuming up to 3 cups of coffee daily was associated with a decreased risk of heart failure. Men have also demonstrated similar outcomes in studies.
#4: COFFEE IMPROVES CIRCULATION
Studies have demonstrated that caffeine in coffee can enhance blood vessel health by boosting nitric oxide production in the endothelium, leading to improved vascular muscle tone. Furthermore, coffee contributes to maintaining healthy arterial pressure, ultimately reducing blood pressure in the long run.
While consuming caffeinated coffee may temporarily elevate blood pressure, levels typically normalize once the caffeine is processed in the body. Research indicates that regular coffee consumption over an 8-week period resulted in notable reductions in blood pressure readings.
#5: COFFEE IMPROVES CHOLESTEROL
The antioxidants in coffee can improve total cholesterol, raise “good” HDL cholesterol, and lower inflammation related to heart disease. In one study, regular coffee drinkers were asked to increase their coffee intake to 4 and then a whopping 8 cups a day. This dosing improved the ratio between “bad” LDL and HDL cholesterol by 8 percent.
#6: COFFEE IMPROVES BODY COMPOSITION & ELEVATES FAT BURNING
There is strong evidence indicating that coffee can boost your metabolism, leading to increased calorie burning and a potential shift in the body's energy source from glucose to fat.
Moreover, coffee can regulate blood sugar levels and enhance insulin sensitivity. On the other hand, consuming caffeine alone has been found to reduce insulin sensitivity, but this is only pertinent if you struggle with insulin issues, take caffeine supplements, and consume high-carbohydrate foods.
Although the weight loss effects of coffee consumption have not been extensively researched, a study demonstrated that overweight individuals lost 2.5 kg by drinking 500 ml of coffee daily for 4 weeks. Alternatively, green coffee extract, derived from unroasted beans and easily added to any drink, has been proven to promote significant fat loss.
#7: CAFFEINE INCREASES POWER & STRENGTH PERFORMANCE
Sports scientists conduct experiments to examine the impact of caffeine supplements on athletic performance, as focusing on a specific component of the plant enables them to eliminate variables that could skew the results, such as antioxidants.
It is possible to enhance power and strength during exercise by consuming an appropriate amount of caffeine through a pre-workout supplement. Relying solely on coffee for caffeine intake would necessitate consuming 6 to 9 cups for a 90 kg individual, depending on their sensitivity to caffeine.
Research indicates that a dosage of 3 mg/kg of body weight of caffeine is required to enhance power during exercises like squats and bench presses. Additionally, another study demonstrated that consuming caffeine before morning workouts can boost performance during the early hours when performance tends to be lower compared to later in the day.
Caffeine is believed to have a direct impact on muscles, leading to increased power and strength, rather than directly affecting the nervous system.
#8: CAFFEINE SPEEDS RECOVERY AND REDUCES MUSCLE SORENESS
Consuming caffeine after a workout can expedite recovery and decrease muscle soreness by up to 48 percent. Additionally, it has been found to enhance performance in a subsequent high-intensity workout on the same day.
In a particular study, athletes who were given 8 mg/kg of caffeine based on their body weight following an exhaustive glycogen-depleting exercise were able to perform better in a subsequent sprint interval test, also to exhaustion, conducted 4 hours later.
The group that consumed caffeine lasted for 48 minutes, whereas the placebo group only lasted 19 minutes, and the group that consumed only carbs lasted 32 minutes. Researchers propose that caffeine may aid in the replenishment of muscle glycogen after a workout and facilitate the utilization of fatty acids as fuel during exercise.
#9: CAFFEINE INCREASES MOTIVATION & REACTION TIME
When athletes were sleep deprived, consuming 4 mg/kg of body weight of caffeine improved their reaction time in soccer skill tests. This same dosage also boosted motivation, prompting athletes to perform more repetitions using 85 percent of a 1RM load, resulting in a higher overall volume compared to those in the placebo group.
In the same study, researchers evaluated the testosterone and cortisol responses to training. The increase in these hormones was directly related to the amount of weight lifted, suggesting that caffeine did not cause a rise in cortisol levels. If you are sensitive to caffeine or experience cortisol-related issues but still wish to benefit from caffeine's performance-enhancing effects, consider taking 2 to 10 grams of vitamin C post-training. Vitamin C can help accelerate the clearance of cortisol, thereby aiding in better recovery.
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