A study from a Chinese university has called for regular coffee consumption upon waking, due to its effective role in protecting against early deaths caused by certain diseases. What is the relationship between drinking coffee and longevity as well as good health? Do not hesitate to have your morning cup of coffee, not only to wake up and shake off grogginess but also to fend off health risks that could threaten your life.
This advice comes from a recent study conducted by Southern Medical University in China, which found that individuals who consume moderate amounts of either sweetened or unsweetened coffee have a lower risk of death from various diseases, highlighting the health benefits of coffee. The study discovered that those who drink unsweetened coffee were 16-21% less likely to die, while those who consumed sweetened coffee experienced a death rate reduction of 29-31% compared to non-coffee drinkers.
Researchers stress that the study's findings do not imply one can rely solely on coffee for a long, disease-free life, but rather it is one of many factors that contribute to achieving that aim.
#### How Much Coffee Do We Need Daily?
Coffee is recognized as the most popular beverage worldwide, with humans consuming around two billion cups daily. When thinking of coffee, most of us associate it with caffeine, which has numerous significant health benefits beyond making us feel more alert, according to nutrition consultant and director of City Dietitians, Sophie Medlin.
She explained: "For women in particular, the average coffee intake has been shown to reduce the risk of death from major causes such as heart disease." She added that "coffee has a positive impact on brain health, with several studies linking it to a reduced risk of diseases like Alzheimer's and Parkinson's."
Medlin noted that the recommended maximum daily caffeine intake is about 300-400 mg; an average cup of coffee contains between 80-100 mg of caffeine. This translates to approximately 3 to 4 cups of coffee a day being within the safe limit, according to the British newspaper Daily Express. However, she cautioned that caffeine can also come from other sources, like chocolate and sugary drinks, and that consuming more than 600 mg is associated with negative health effects, including high blood pressure, insomnia, and irritability.
Medlin added: "If you feel you're drinking too much coffee, you may experience symptoms like headaches, irritability, chest pains, and difficulty sleeping." If you want to reduce your coffee intake, it's better to do it gradually; you may choose decaffeinated coffee more often, replace coffee with other low-caffeine beverages, or avoid drinking coffee late in the day.
She mentioned that hot brewed coffee has a higher content of antioxidants than cold brew, and decaffeinated coffee is also a common option, providing very similar health benefits despite typically containing small amounts of caffeine.
#### Diseases Coffee Helps Combat
A new study identified specific proteins that caffeine in coffee interacts with, which assist the liver in removing bad cholesterol from the bloodstream, thus protecting against cardiovascular diseases. Lower levels of this protein enhance the liver's ability to break down LDL cholesterol, the "bad" type that can clog arteries and lead to cardiovascular diseases.
Richard Austin, the lead author of the study published in Nature Communications, indicated that the underlying mechanism through which caffeine and its derivatives can lower PCSK9 levels in the blood, thereby reducing the risk of cardiovascular disease, is crucial. Researchers warned that mixing coffee with sugar or cream could negate caffeine's benefits, while also alerting to the dangers of energy drinks containing this compound.
