Brewing Health: The Perks and Perils of Your Daily Coffee

Coffee, is the brew that starts mornings around the globe and is subjected to intense and passionate debates about its health impacts. So should we rejoice in a guilt-free cup or tread with caution?

Coffee, is the brew that starts mornings around the globe and is subjected to intense and passionate debates about its health impacts. So should we rejoice in a guilt-free cup or tread with caution?

When getting my Christmas haircut (as in, a haircut that makes me look respectable for Christmas, not a themed hair-style), my barber asked me about the benefits of coffee and if it was ‘good’ or ‘bad’ for you. So let’s dive into the answer…

Recent studies present a clearer picture of coffee's health effects, effectively tipping the balance toward benefits. A comprehensive review published in the New England Journal of Medicine (2020) suggests that moderate coffee consumption—defined as 3 to 4 cups per day—is associated with a decreased risk of several chronic diseases, including Parkinson’s and Alzheimer's, type 2 diabetes, and even certain types of cancers (van Dam et al., 2020). The abundance of antioxidants in coffee is partially credited for these protective effects.

Another eye-opening study from the European Journal of Preventive Cardiology (2022) found that drinking 2-3 cups of coffee per day was associated with a longer lifespan and lower risk of cardiovascular disease when compared with avoiding coffee (Chieng et al., 2022). Interestingly, the study found this effect for instant, ground and decaffeinated coffee which suggests that elements beyond caffeine play a significant role in coffee's health effects.

However, moderation remains key. High caffeine intake can lead to negative side effects such as insomnia, jitteriness, and an elevated heart rate. Pregnant individuals, in particular, should remain cautious, as excessive caffeine is linked to adverse outcomes (American College of Obstetricians and Gynecologists, 2020).

As with many dietary choices, individual response to coffee can vary. Genetics, personal health conditions, and lifestyle factors all influence how one reacts to coffee. Caffeine in coffee has a half-life (stays in your system) of approximately 3-7 hours and so often advice is to consume coffee before lunch-time. This helps to minimise the impact of caffeine on sleep. Consulting with healthcare providers can help tailor advice to individual needs.

In conclusion, moderation, as always, remains key. A moderate coffee intake can fit well within a balanced lifestyle and may offer several health benefits. So, enjoy your cup with a pinch of awareness and savour every sip!

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References

- van Dam, R. M., et al. (2020). Coffee, Caffeine, and Health. New England Journal of Medicine.

- American College of Obstetricians and Gynecologists. (2020). Committee Opinion No. 751: Moderate Caffeine Consumption During Pregnancy.

- Chieng D, Canovas R, Segan L, et al. The impact of coffee subtypes on incident cardiovascular disease, arrhythmias, and mortality: long-term outcomes from the UK Biobank. Eur J Prev Cardiol. 2022. doi:10.1093/eurjpc/zwac189.