Coffee Health Benefits and Risks (Updated)

Coffee is what tons of people rely on for a morning wake-up zing. Common health benefits of coffee include reducing hangovers, keeping people awake, and other things, but is it really good for you?

Health benefits of black coffee

• Coffee can prevent Parkinson’s disease, Alzheimer’s, and liver Cirrhosis.
• Coffee can lower your risk of having type 2 diabetes (this is more significant in men (lowered by 50% chance) than women (only lowered by 30% chance).

For some individuals, their life begins after having their morning joe, as it helps them to start up and feel energized with their day-to-day activities. Remember that this drink is more than just a stimulating beverage, as it is chock-full of positive effects. It is loaded with beneficial compounds that are way more healthful than harmful in terms of health outcomes. These compounds not only contribute to their unique flavor but also have positive effects physiologically.

Since this beverage contains caffeine, an effective stimulant, it helps enhance brain function (e.g., alertness, concentration, etc.) and improves physical performance. A study shows that another favorable impact when taking at least 2-3 cups of coffee a day can also help reduce kidney injury. If you want a fuller breakdown of the pros and cons, see Health Benefits of Coffee & Risks.

Effects of Drinking Coffee

Although drinking coffee has health benefits, there is also a list of health risks when taking it excessively. One of its drawbacks is that it can increase your risk of bone fractures, especially in women who consume excessive amounts of this drink. Additionally, people with gastroesophageal reflux disease (GERD) may experience flare-ups after consuming caffeine because of its acidic content, which can irritate the GI tract.

Taking a high amount of caffeine can increase your risk of anxiety, especially in individuals with panic or social anxiety disorder. Though it seldom happens, mania can also be triggered by high caffeine levels.

Risks of Coffee

Caffeine is one of the most dehydrating substances you can consume. When drinking coffee, it is important to consume three times as much water as you drink coffee to stay hydrated and healthy.

The long-lasting effects of coffee are irritable bowel syndrome, heartburn, and/or osteoporosis. Short-term effects of coffee are shakiness, difficulty concentrating, and an increased risk of a heart attack. Coffee is dangerously addictive. Because caffeine gives you a short rush of energy, once it ends and you have slowed to your normal pace or slower, it is tempting to have another cup for another jolt of energy. If you’re looking for safer ways to stay energized throughout the day, check out 5 Quick Pick-me-ups and 5 Easy Ways to Boost Your Energy at Work. Being addicted to coffee can make you immune to its effects, and you will need to consume more and more caffeine to receive that jolt of energy. The long and short effects of caffeine addiction can be serious.

Other health benefits of drinking coffee

Cancer

Significant studies suggest that consumption of two cups per day reduces cancer risk. Since it contains several antioxidants, polyphenols in coffee have been shown to prevent cancer cells. It is believed that coffee may affect how cancer develops as it can counteract the effects of oxidative stress. In addition, when combined with other compounds, it regulates genes involved in DNA repair, appears to lower inflammation, and inhibits metastasis. For more lifestyle-based prevention tips, see 7 Ways to Prevent Cancer.

Type 2 Diabetes

It is believed that polyphenols, which have antioxidant characteristics, can help avoid metabolic syndrome, which includes type 2 diabetes and other chronic inflammatory diseases. Along with this component, this beverage also includes magnesium, and studies have linked higher consumption of this nutrient to lower rates of type 2 diabetes. Additionally, magnesium in coffee may improve the effectiveness of insulin or improve insulin sensitivity. That is why coffee drinkers have a lower risk of developing type 2 diabetes. To learn more about managing diabetes and overall cardiovascular risk, you can also read Know your ABCs about diabetes and heart health.

Heart health

Caffeine is a stimulant in coffee and affects the central nervous system (CNS). It is a brain enhancer that makes you mentally alert and sharp.

Evidence suggests that drinking coffee regularly may lower the risk of heart disease and stroke, especially if they are taking two to three cups of this beverage daily. Those who consume more or less of the recommended intake of this brew may not benefit. Moderate consumption of this drink can reduce 10% to 15% development of any heart conditions. If you’re curious about other everyday habits that can impact heart rhythm, see The Link Between Alcohol Consumption and Irregular Heartbeat.

Depression

Apart from the neurological benefits of increasing alertness and attention when drinking caffeine, it also boosts energy, thereby improving mood. Studies show that the compounds found in this beverage act as antioxidants that help reduce damaging oxidative stress. This action can release dopamine (happy hormones), inhibit cellular damage, and prevent inflammation.

Moreover, caffeine attaches to adenosine receptors, which can make you feel sleepy. It also acts as an antidepressant, which can help relieve symptoms of depression, such as little interest in activities that used to bring you pleasure, difficulty concentrating, and a lack of energy.

On the other hand, it is a common misconception that caffeine can cause anxiety, even though they both cause similar side effects. However, research shows that it is best to limit or avoid consuming coffee to prevent panic attacks by reducing anxiety levels. If you cannot let a day pass without drinking coffee, a decaffeinated one can be a great option.

Neurodegenerative diseases

Parkinson’s disease (PD)

Data suggests that regular consumption of coffee (three cups of coffee) may lower the risk of developing PD by up to 30%. It depicts that some of its compounds can prevent the formation of toxic protein aggregates related to the development of PD.

However, excessive or higher consumption of caffeine may not be helpful to individuals with PD, as it can reduce the maximum plasma concentration and effectiveness of levodopa (a drug of choice for patients with PD).

Alzheimer’s disease

Alzheimer’s disease is the most common age-related neurodegenerative disorder that causes memory loss and cognitive decline. It has no cure, but reports show that people who drink caffeine every day can significantly decrease the risk of Alzheimer’s disease. Drinking 3-5 cups of coffee a day can slow the accumulation of sticky protein that clumps together in the brain in a patient with Alzheimer’s disease. For more on diet and long-term brain health, you may also be interested in oily fish reduce the risk of Alzheimer’s disease and dementia?

Gallstones

Men who consistently drink coffee are less likely to develop gallstones than those who do not consume it. It lowers their risk by 4% if they drink two to three cups of this beverage daily and 45% for men who regularly drink four or more cups a day. This data is associated with the effects of caffeine or a component in coffee that prevents the formation of gallstones. However, this drink is no longer beneficial if you already have gallstones.

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