Do you love your coffee?

I know I do, so I was pleased when I discovered that moderate coffee consumption is linked to both good mental and physical health.

A study published in The British Medical Journal (Poole et al., 2017) shows that moderate coffee intake reduced depression risk and lower levels of Parkinson’s and dementia. Consumption also had a consistent association with lower risk of other cognitive disorders, especially for Alzheimer’s disease.

But that’s not all….

The review of more than 200 studies found that drinking 3 to 4 cups of coffee a day is linked to many benefits. Including lower levels of heart disease, diabetes and liver disease.

Coffee was associated with a lower risk of several cancers:

  • prostate cancer2E010C5A-F599-49DA-9285-C22D0DE1A37B
  • endometrial cancer
  • skin cancer
  • liver cancer

Risk of type 2 diabetes, gallstones and gout was lower in those drinking coffee as well. Coffee’s apparent effect was particularly strong for liver conditions, including cirrhosis. Cancer Natural Prevention

Drinking moderate amounts of coffee—about three or four cups a day—is more likely to benefit your health than harm it, the latest research shows. This is important to know because around the world more than 2 billion cups of coffee are consumed daily.

Earlier studies have suggested beneficial links between coffee drinking and liver disease. Many other research groups have an interest in liver conditions. As such, two meta-analyses, one looking for links between coffee drinking and cirrhosis and another at coffee drinking and cancer of the liver. That found there was a lower risk of both conditions in people who drink coffee.

The study’s authors write:

“Coffee consumption was consistently associated with a lower risk of Parkinson’s disease, even after adjustment for smoking, and across all categories of exposure.

Many benefits

Their analysis showed that drinking coffee is more often linked with benefits that harms. For some conditions, the largest benefit appeared to be associated with drinking three to four cups of coffee each day. This included lower risk of death from any causes, including getting heart disease. Drinking coffee beyond these amounts was not associated with harm, but the benefits were less pronounced. Drinking coffee was associated with a lower risk of developing type 2 diabetes, metabolic syndrome, gallstones, renal stones and gout. They also found it was associated with a lower risk of getting some types of cancer, Parkinson’s disease, depression and Alzheimer’s disease. But liver diseases stood out as having the greatest benefit compared with other conditions.

Reassuringly, harms were not apparent apart from during pregnancy when coffee drinking was linked to low birth weight, premature birth (in the first six months of pregnancy) and miscarriage. This is not new and there are guidelines for limiting caffeine intake in pregnancy. They also found a small increase in risk of fracture in women, but there is some discrepancy in the evidence and further investigation is needed

Decaffeinated coffee was associated with a lower risk of Parkinson’s disease, which did not reach significance.


Decaffeinated coffee was associated with a lower risk of Parkinson’s disease, which did not reach significance.

So, if you don’t drink coffee already, should you start?

Professor Eliseo Guallar, an expert in public health, gives the answer:

“Should doctors recommend drinking coffee to prevent disease?

Should people start drinking coffee for health reasons?

The answer to both questions is “no.” “

But if you do already drink coffee, then how much should you drink?

Professor Guallar explained:

“…the lowest risk of disease is associated with drinking three to five cups of coffee a day.

Higher intake may reduce or reverse the potential benefit, and there is substantial uncertainty, both in individual studies and in meta-analyses, about the effects of higher levels of intake.

Careful how you consume it

Findings of the review should be interpreted with caution. Evidence in the review came mainly from observational research, so they don’t extrapolate the findings to suggest people start drinking coffee or increasing their intake in attempts to become healthier. What they did say is that people who already enjoy moderate amounts of coffee as part of their diet are probably getting health benefits from it, rather than harm.

The research is about coffee. It’s not about sugar, syrups, biscuits, cakes and pastries. Standard health messages still apply to those types of food. In other words, if you already drink coffee, enjoy it, but try to make it as healthy as possible.

Conclusions on the safety of coffee should thus be restricted to moderate intake, generally considered ≤400 mg of caffeine a day (about four or five cups of coffee).”

Healthier Coffee Drinking Tips

1: Choose Organic

Healthier coffee drinking definitely starts here. Conventional coffee is heavily sprayed with pesticides. There’s an abundance of organic choices out there. You can usually find them at your local health food store. If not, here’s a few recommendations: Seasonal Detoxifying

Equal Exchange 89C59DD7-4F8A-4EF8-A35E-9705E7A38CF5

Dean’s Beans

Indigo Coffee Roasters

And finally, stay away from the flavored coffees they are usually full of artificial flavorings.

2: No Sugar

This is probably the most important tip for healthier coffee drinking. Try adding just cream (preferably organic, raw if you can get it) in place of sugar. The fat in cream will cut the bitterness of coffee. Cream also has a natural sweetness that can help you wean off the refined white stuff.

Lastly, please do NOT use those flavored cream/creamer concoctions! They’re made with hydrogenated vegetable oils, corn syrup and a whole host of other chemicals.

3: Get Whole Beans and Grind Them Yourself

Coffee beans, like anything, will begin to breakdown and become rancid once the inner contents are exposed to oxygen and moisture. To see this process with the naked eye cut open an apple and see what happens. The white flesh starts turning brown pretty fast. This is due to its exposure to oxygen and moisture, the enemies of freshness. They’re also the enemies of anti-oxidants, those things you hear about that create stability and health in living systems and ward off disease.

4: Drink Coffee After a Meal.

For most people that would be breakfast, and it’s definitely better to wait until you have some food in your system before drinking that cup of coffee. Caffeine causes your body to release sugar into your bloodstream which in turn causes the pancreas to release insulin (another good reason to get sugar out!). On an empty stomach this can cause a sharp drop in blood sugar which can then set up more sugar cravings. Guess what helps spike that sugar besides sugar? Caffeine. Furthermore, the caffeine in coffee can suppress your appetite causing you to go longer without feeling hungry. This sets up further episodes of low blood sugar and further coffee and sugar cravings. Having food in your stomach will help modulate this blood sugar response and keep those cravings down. The Best Ways to Boost your Metabolism and My Experience Losing Weight

5: Enjoy every sip

We live in a society where we’re made to feel guilty about food: don’t eat this, don’t eat that, this food will kill you, that food will kill you. Of course, a lot of that is true, but you can take any food, create negative thoughts around it and actually make it unhealthier to consume with those stressful thoughts. After all, stress depletes nutrients from the body. So don’t feel guilty about your cup of organic, ground-at-home-with-cream coffee.

Enjoy it! I know I do daily.

Research articles by: Michael Yardney And Robin Poole is specialist registrar in public health at the University of Southampton, U.K.

Original article by: Craig Fear



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