The question of whether drinking coffee daily is good for you is a common one. Coffee is one of the most popular beverages enjoyed by many people on a daily basis. However, excessive consumption of coffee can have negative effects on both physical and mental health.
The amazing benefits of coffee for the body:
Due to its caffeine content, a substance that can affect the nervous system, drinking coffee can help increase alertness and improve cognitive function.
It can also help reduce fatigue and increase energy levels.
Coffee helps reduce fatigue and increase energy levels due to its caffeine content. Caffeine is a neurotransmitter that stimulates the inhibitory neurons in the brain, increasing brain activity and alertness. It can improve mood, memory, vigilance, reaction time, and other brain functions.
Contains nutrients beneficial for the body:
Coffee contains some essential nutrients needed by the body and has a high level of antioxidants. In a 240ml cup of coffee, it contains:
- Riboflavin (vitamin B2): 11% of the Daily Value (DV)
- Niacin (vitamin B3): 2% DV
- Pantothenic acid (vitamin B5): 6% DV
- Thiamine (vitamin B1): 2% DV
- Folate: 1% DV
- Potassium: 3% DV
- Manganese: 3% DV
- Magnesium: 2% DV
- Phosphorus: 1% DV
Reduces the risk of Alzheimer’s, Parkinson’s, and cognitive decline:
Alzheimer’s disease is a common neurodegenerative disease and the leading cause of memory loss in people over 65 years old. Unfortunately, there is no cure for Alzheimer’s disease. However, you can reduce the risk of developing this disease by drinking coffee every day.
Some scientific studies have also shown that drinking coffee can reduce the risk of Alzheimer’s disease by 65%.
In addition, Parkinson’s disease is the second most common neurodegenerative disease in the world after Alzheimer’s disease. This disease is caused by the brain’s inability to produce dopamine. Like Alzheimer’s disease, there is no cure for Parkinson’s.
People who drink coffee have a lower risk of these diseases by 32% to 60%.
Depression is a serious mental disorder that significantly reduces the quality of life. Modern life today leads to more and more people suffering from this disease. According to statistics, about 4.1% of Americans currently meet the clinical criteria for major depression.
In a Harvard study published in 2011, women who drank four cups of coffee a day had a 20% lower risk of depression. Another study of 208,424 people also found that those who drank four or more cups of coffee a day had a 53% lower risk of death by suicide.
However, in some cases in sensitive individuals, high levels of caffeine in coffee can increase anxiety, nervousness and cause insomnia. Suddenly stopping caffeine intake can also cause headaches, fatigue, anxiety and worsen mood for several days and can last up to a week.
Coffee Reduces the Risk of Cancer
Coffee may protect the body against two types of cancer: liver cancer and colorectal cancer.
Liver cancer is ranked as the third leading cause of cancer deaths in the world, while colorectal cancer ranks fourth. Studies have shown that drinking coffee can reduce the risk of liver cancer by up to 40%. Additionally, individuals who drink 4-5 cups of diluted coffee per day have a 15% lower risk of developing colorectal cancer.
Coffee helps burn excess fat effectively
Caffeine is a common ingredient in weight-loss products, as it is one of the few substances that can aid in fat burning. According to other studies, caffeine can also increase the metabolic rate by 3-11% and accelerate the burning of excess fat by 10% in overweight individuals and 29% in lean individuals. However, the weight-loss effectiveness may decrease for those who abuse coffee consumption over a prolonged period.
Caffeine helps the body improve physical performance
Caffeine stimulates the nervous system, sending signals to burn fat cells, but also increases adrenaline levels in the blood. This is a hormone that helps the body perform intense physical activities. Therefore, drinking coffee can improve moderate physical activity by 11-12%. It would be beneficial to drink a cup of strong coffee 30 minutes before working out.
Coffee will help reduce the risk of type II diabetes
Type II diabetes is a prevalent disease with approximately 300 million people worldwide affected. This disease occurs when the body does not produce enough insulin or does not respond to insulin as usual. So, is drinking coffee every day good? Individuals who drink coffee daily have a lower risk of developing type II diabetes by 23% – 50% compared to those who do not drink coffee. According to statistics from 18 studies with 457,922 participants, drinking coffee every day can reduce the risk of developing type II diabetes by 7%.
Drinking coffee is good for the liver
The liver is an organ that performs hundreds of functions in the body. Some common liver diseases include hepatitis, fatty liver disease, and these can lead to liver cirrhosis. People who drink about 4 cups of coffee (diluted) per day are less likely to develop this disease by up to 80% compared to those who do not drink coffee.
Coffee is not harmful to the heart, and it even helps reduce the risk of stroke
So is drinking coffee every day good for you? We often hear that caffeine raises blood pressure, and this is entirely true, but at low concentrations (3-4mg/Hg) and this condition disappears if you drink coffee regularly.
However, drinking coffee will not harm the heart, and some studies have shown that women who drink coffee also help reduce the risk of heart disease. People who drink coffee are 20% less likely to have a stroke.
Coffee protects the body from many diseases and of course, will help you live longer. But in reality, according to many observations, people who drink coffee regularly have a lower risk of death. Drinking coffee helps reduce the risk of death by 20% in men and about 26% in women aged 18-24.
Coffee contains antioxidants
In Western meals, coffee can be considered the healthiest food because it contains a large amount of antioxidants. Most of the body will absorb antioxidants from coffee more than all fruits and vegetables combined.
In a series of clinical trials conducted by the University of California, there is also no evidence that coffee can increase the risk of heart attack.
People who regularly drink Coca-Cola with a high caffeine content are more likely to develop high blood pressure. This is not the case with people who drink coffee, as found in a 2005 study by a university.
Is drinking coffee every day good for you? In fact, people who drink coffee regularly will not develop high blood pressure. Therefore, this is not the main cause of high blood pressure in older people or the elderly.
Other benefits of coffee have been proven through other studies that can protect the body against depression with antioxidants found in coffee.
What are the negative effects of coffee?
The question is whether drinking coffee every day is good or bad, and what are the negative effects? Coffee is the most popular drink in the world, with many surprising benefits. However, the negative effects and side effects of coffee on health are sometimes overlooked.
Ironically, caffeine in coffee is a double-edged sword, bringing many advantages but also causing unforeseeable consequences. It all depends on your way and habit of drinking coffee.
To help you understand how to drink coffee properly without causing harm, here are the negative effects of drinking too much coffee that you need to be aware of immediately.
Causing anxiety or fatigue
Drinking too much coffee will cause the body to absorb a large amount of caffeine and lead to anxiety, even causing rapid breathing and increased tension. Therefore, pay attention to your body’s reactions after drinking coffee to avoid affecting your health.
Caffeine provides energy to the body and helps reduce fatigue, but if consumed in excess, it can cause the body to become even more tired.
Consuming a small amount of caffeine in coffee can help you stay alert and seemingly have little effect on sleep quality. However, if you consume a large amount of caffeine, it will become the main cause of sleeplessness, even causing insufficient sleep and affecting your current quality of life.
Sleeplessness can also lead to dry, wrinkled skin, premature aging, dark circles, and eye bags. Along with that is the dull complexion, excess sebum secretion, and acne. This is also one of the most noticeable negative effects of coffee on women.
Coffee can affect sexual life
Both men and women can experience a decrease in testosterone due to coffee consumption. It is not effective in young people, but with older people who have little sexual desire, removing coffee from their diet may yield good results.
Not good for the kidneys
Abusing too much coffee can also affect the adrenal gland. Your adrenal gland must work too hard, affecting the digestive system. In addition, the adrenal gland also has an impact on the function of the kidneys.
Is drinking coffee every day good for your health?
Many people are still worried about whether drinking coffee every day is good or not. The answer is that for healthy adults, consuming 400mg of caffeine per day is considered safe. Many studies have shown that consuming coffee containing caffeine does not increase the risk of heart disease and cancer. In fact, consuming 3 to 5 standard cups of coffee per day can reduce the risk of certain chronic diseases.
The use of modern coffee packaging machines and production lines will help limit the harms of coffee. However, you should also pay attention to the following characteristics to have the best health when drinking coffee every day.
Drink coffee with milk to absorb caffeine better
Coffee addicts often like the bitter taste of coffee. But black coffee can also cause tension. In this case, you can add milk and sugar to improve the taste without affecting the health benefits of coffee. One teaspoon of sugar added to about 5 grams of coffee will not affect blood sugar levels. At the same time, it does not interfere with the fat-burning effect of coffee.
In addition, drinking coffee with a small amount of milk can reduce the body’s caffeine absorption rate. When caffeine is absorbed quickly, it can stimulate the stomach to secrete more acid, causing symptoms of bloating. Therefore, children or people with high stomach acid levels should add a little milk when drinking coffee.
Do not drink coffee when feeling stressed
When you are in a state of tension, coffee may make you more tense. Caffeine also helps your mind stay alert, sharp, and remember better. But drinking coffee when stressed can also increase feelings of anxiety and cause adverse reactions. For people who are easily emotionally unbalanced, the caffeine in coffee can cause unpleasant symptoms such as sweaty palms, a faster heartbeat, and ringing in the ears.
So is drinking coffee every day good or not? Although there are many studies on the benefits and harms of caffeine, they still go hand in hand. Some advice is to always drink a glass of water for every cup of coffee to reduce the amount of caffeine in the coffee if you feel your heart racing when drinking coffee.
How much coffee should I drink per day?
The recommended daily caffeine intake is between 200mg and less than 400mg (depending on the individual). The older you get, the more sensitive you may be to caffeine. For adults with normal health, consuming around 300mg of caffeine per day (equivalent to about 3 cups of coffee) is considered safe and optimal.
Typically, after drinking coffee, it takes about 1 hour for the body to absorb 20%, 3-7 hours to absorb 50%, and 12 hours to fully absorb the caffeine. To get the best results, it’s recommended to space out coffee consumption throughout the day with a 3-hour gap between each cup.
Health experts advise against coffee consumption for pregnant women and children. If you are pregnant or trying to conceive, it’s recommended to limit your caffeine intake to less than 200mg per day. However, it’s important to discuss with your doctor to determine a safe caffeine limit for yourself.
The best times to drink coffee for your body
Let’s explore the best times to drink coffee for your body!
Many people have the habit of starting their day with a cup of coffee after waking up. However, experts suggest that you should delay your coffee intake until mid-morning.
Coffee contains a lot of caffeine, a natural stimulant that can increase the level of cortisol in the body. Cortisol (known as the stress hormone) helps regulate metabolism, immune system, blood sugar, and many other functions.
Cortisol levels typically peak 30-45 minutes after waking up, providing a natural boost of alertness during this time. Therefore, drinking coffee at this time is really unnecessary. A better time is a few hours after waking up, between 9-11 am.
Drinking coffee just before exercising is a simple way to provide energy, improve focus, and coordination during workouts. Coffee can also help reduce muscle soreness after each workout. Therefore, you can drink coffee about 30 minutes before exercise to enjoy these benefits of coffee for improving health.
After a sleepless night
If you have insomnia all night and need alertness, concentration for studying or working the next morning, try drinking coffee. A cup of coffee at this time will help you achieve the same alertness as if you had a good night’s sleep. Note that this is only a temporary solution and should not be abused regularly.
Note when drinking coffee
Below are some tips when drinking coffee to avoid harming your health.
Do not drink coffee with too high concentration
Abusing coffee to improve alertness, enhance mood when working and studying may seem beneficial, but maintaining this habit will be harmful to your health.
Moreover, drinking too strong coffee will make your heart beat faster and blood pressure abnormally high, accompanied by many symptoms such as restlessness, trembling limbs or irritable bowel syndrome. Therefore, whether coffee is good for you depends on how much you drink.
Do not add too much sugar to coffee
Some people still enjoy drinking coffee but cannot accept the bitter and astringent taste of freshly ground coffee and are accustomed to adding sugar to create flavor. Coffee provides many health benefits, but when you add too much sugar, it will reduce the benefits that coffee originally has. It can even be harmful to your health, causing you to become overweight or obese over time.
Moreover, drinking sweet drinks can cause tooth decay and discoloration of teeth. Therefore, you should not add sugar when drinking coffee, enjoy the natural aroma of pure coffee or add a suitable amount of milk to enhance the fragrance.
Do not drink alcohol right after drinking coffee
Alcohol and coffee are both drinks that contain stimulants that greatly affect the brain, potentially causing nerve inhibition, dilating blood vessels, and increasing blood circulation.
The result of drinking alcohol right after drinking coffee will make your heart work harder, affecting your health.
Objects should limit excessive coffee consumption
You may already have an answer for whether drinking coffee every day is good or not. Drinking coffee every day can reduce the risk of chronic diseases, improve exercise performance, and help you lose weight, but excessive consumption can harm your body.
Nutrition experts have also warned that some groups of people should limit or even avoid drinking coffee altogether.
People with heart disease or arrhythmia
In addition to the fact that coffee can stimulate the nervous system and brain, caffeine also stimulates the activity of the cardiovascular system, disrupting its activities. It can cause temporary increases in blood pressure and heart rate.
People with cardiovascular problems should talk to their doctor to find out how much caffeine is safe to consume.
Because caffeine is a stimulant and diuretic, the concern is that a breastfeeding mother may be at risk of dehydration.
In addition, the caffeine in coffee can pass through breast milk into a nursing baby. Because a baby’s kidney function is still weak, when a baby nurses, it can also affect the baby’s health.
The American Pregnancy Association also recommends avoiding caffeine as much as possible during pregnancy and breastfeeding.
People with diarrhea
Because caffeine is a diuretic, it will stimulate frequent urination and cause dehydration. For those who have diarrhea and lose water, this is a particularly serious issue. Therefore, people with diarrhea should absolutely not use coffee to ensure their health.
People who are often anxious
Caffeine is a stimulant and can exacerbate anxiety in some people. If you often experience anxiety or panic attacks, you may want to consider avoiding or limiting your caffeine intake.
Children under 12 years old
Although caffeine can make anyone feel jittery or anxious, it can cause more notable and even severe side effects in children.
Children who consume too much coffee can experience increased heart rate, anxiety, difficulty concentrating, and stomach pain. Another aspect to consider, especially for toddlers, is that coffee can suppress their appetite, which can lead to a lack of necessary nutrients for their growth and development.
Additionally, coffee itself is quite acidic, which can damage tooth enamel and increase the risk of tooth decay.
People with acid reflux disease
Caffeine can relax the lower esophageal sphincter, the valve between the esophagus and stomach. This can allow stomach acid to flow into the esophagus, causing uncomfortable symptoms of acid reflux.
If you have acid reflux disease, consider switching to decaf coffee or eliminating it altogether.
Studies have shown that drinking coffee can help increase lifespan. Therefore, you may have your answer to whether drinking coffee every day is good or bad. You can definitely make this a daily habit. However, you should also avoid the mistakes of drinking coffee that can harm your health to maximize the nutritional value of this beverage!
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.