Coffee is a popular beverage known for its ability to tune your attention and boost your energy levels. In fact, many people depend on their daily cup of joe right after waking up to start their day off on the right foot. In addition to its energizing effects, coffee is associated with a long list of potential health benefits, giving you all the more reason to brew it.
Your brew gives you benefits beyond an energy boost. Here are the top ways coffee can positively impact your health:
- Increases energy levels:-
Coffee contains caffeine, a central nervous system stimulant known for its ability to fight fatigue and increase energy levels.
This is because caffeine blocks receptors for a neurotransmitter called adenosine, which increases levels of other neurotransmitters in the brain that regulate energy levels, including dopamine.
One small study found that caffeine consumption increased time to exhaustion during cycling exercise by 12% and significantly reduced participants’ subjective levels of fatigue.
Another study had similar findings, reporting that caffeine consumption before and during golf improved performance, increased subjective energy levels, and reduced feelings of fatigue.
- May be associated with a lower risk of type 2 diabetes:-
Some research suggests that regular coffee consumption could be associated with a reduced risk of developing type 2 diabetes in the long term.
In fact, one review of 30 studies found that each cup of coffee people drank per day was associated with a 6% lower risk of developing type 2 diabetes.
This is thought to be due to coffee’s ability to preserve the function of beta cells in the pancreas, which are responsible for producing insulin to regulate blood sugar levels.
Plus, it’s rich in antioxidants and can affect insulin sensitivity, inflammation, and metabolism—all of which play a role in the development of type 2 diabetes.
- It could promote brain health:-
Although studies have produced mixed results, some research suggests that coffee may help protect against some neurodegenerative disorders, including Alzheimer’s disease and Parkinson’s disease.
According to one review of 13 studies, people who regularly consumed caffeine had a significantly lower risk of developing Parkinson’s disease. In addition, caffeine consumption slowed the progression of Parkinson’s disease over time.
Another review of 11 observational studies of more than 29,000 people also found that the more coffee people consumed, the lower their risk of Alzheimer’s disease.
Additionally, several studies have shown that moderate coffee consumption may be associated with a lower risk of dementia and cognitive decline.
- May support weight management:-
According to some research, coffee may alter fat storage and promote gut health, which may be beneficial for weight management.
For example, one review of 12 studies concluded that higher coffee consumption could be associated with lower body fat, especially in men.
In another study, increased coffee intake was associated with reduced body fat in women.
Additionally, one study found that people who drank one to two cups of coffee per day were 17% more likely to achieve the recommended level of physical activity compared to those who drank less than one cup per day.
Higher levels of physical activity could help promote weight management.
- It is associated with a lower risk of depression:-
Some studies have found that drinking coffee may be associated with a lower risk of depression.
According to one review of seven studies, each cup of coffee people drank per day was associated with an 8% lower risk of depression.
Another study found that drinking at least four cups of coffee a day was associated with a significantly lower risk of depression compared to drinking just one cup a day.
What’s more, one study of over 200,000 people showed that drinking coffee was associated with a lower risk of suicide.
- It could protect against liver disease:-
Interestingly, several studies suggest that coffee may promote liver health and protect against disease.
For example, one study found that drinking more than two cups of coffee a day was associated with lower rates of liver scarring and liver cancer in people with liver disease.
Other research shows that the more coffee people drank, the lower their risk of dying from chronic liver disease. Drinking one cup of coffee a day was associated with a 15% lower risk, while drinking four cups a day was associated with a 71% lower risk.
Another recent study found that coffee consumption was associated with reduced liver stiffness, a measure used by health professionals to assess fibrosis, the formation of scar tissue in the liver.
- Supports heart health:-
Some research shows that drinking coffee can benefit heart health.
In fact, one review found that drinking three to five cups of coffee a day was associated with a 15% reduction in the risk of heart disease.
Another review of 21 studies found that drinking three to four cups of coffee a day was associated with a 21% lower risk of stroke.
What’s more, one study of more than 21,000 people also found that increased coffee intake was associated with a significantly reduced risk of heart failure.
However, keep in mind that caffeine can affect blood pressure levels. Therefore, people with uncontrolled blood pressure may need to limit or moderate their caffeine intake.
- It could extend the lifespan:-
Some research suggests that coffee could help increase longevity thanks to a number of potential health benefits.
For example, one review of 40 studies concluded that drinking two to four cups of coffee a day was associated with a lower risk of death, regardless of factors such as age, weight, and alcohol consumption.
Similarly, another study of 1,567 people found that drinking caffeinated coffee was associated with a lower risk of death after 12 and 18 years of follow-up. Additionally, drinking at least one cup of coffee per day was also associated with a lower risk of dying from cancer.
Interestingly, one test-tube study showed that coffee was able to significantly extend the lifespan of yeast by protecting it from free radicals and DNA damage.
However, more research is needed to see if this could also apply to humans.
- It can increase athletic performance:-
Coffee is often used as an ergogenic aid by athletes who want to improve performance and increase energy levels.
An ergogenic aid is also called a performance enhancer.
One review of nine studies reported that drinking coffee before exercise improved people’s endurance and reduced their perceived exertion compared to a control group.
Another study of 126 older adults found that drinking coffee was associated with improved physical performance and faster walking, even after researchers
