5 Longevity Benefits of Coffee
Coffee is by far the most popular beverage on the planet (aside from water). The caffeine in your morning cuppa – also found in black and green tea – is also the most frequently ingested pharmacologically active substance in the world.
There have been a lot of recent debate over the benefits versus drawbacks of coffee (and caffeine) consumption. The following is a quick review of five ways coffee can support health and longevity in midlife.
#1 Coffee Reduces All-Cause Mortality
Researchers recently examined the coffee habits of over 120,000 healthy men and women and compared them to their health outcomes. The coffee drinkers did not have any increased risk of cardiovascular disease (CVD) or all-cause mortality (death by any cause) with coffee consumption.(1) In fact, they found a modest benefit of coffee consumption for reducing risk of death by any cause.(2, 3) (This also applies to decaf coffee, so the benefits aren’t just due to the caffeine.[4]).
#2 Coffee Cools Inflammation
The Nurse’s Health Study investigated the effects of regular and decaf filtered coffee on markers of inflammation in healthy and diabetic women. They found coffee consumption was inversely associated with inflammatory markers CRP and E-selectin.(5) In the right dose, coffee can help cool inflammation.
#3 Coffee May Lengthen Telomeres
Disease risk increases as you age, however it varies greatly depending on the person. Telomere length has been shown to be a reliable marker of healthy ageing.(6) Drinking coffee is associated with longer telomere length amongst the almost 6,000 people studied.(7) However, be mindful not to overconsume caffeine. The National Health and Nutrition Examination Survey (NHANES) found high caffeine intake (from any cause) shortened telomere length. Not good for longevity.
#4 Coffee Reduces Cancer Risk
A recent meta-analysis study found coffee consumption was beneficial for reducing the risk of mouth, liver, colon, prostate, endometrial, and melanoma cancers.(8) Cancer is one of the most common chronic diseases to shorten life span. (Just make sure you don’t add sugar to your morning coffee, as increased blood sugars and insulin raise your cancer risk).
#5 Coffee Support Healthy Microbiome
Coffee is a naturally rich source of polyphenols, a group of phytochemicals that support improve gut health by providing a fuel source to “good” Lactobacillus strains of gut bacteria.(9) Keeping your gut bacteria happy is crucial for your blood sugar response to food, as well as helping to control systemic inflammation and auto-immune disease flare-ups.
Who Is At Risk of Negative Effects of Coffee?
Children, women of reproductive age, people who are genetically “slow metabolizers” of caffeine and anyone consuming more than 6mg/kg bodyweight per day may be at increased risk of adverse symptoms like anxiety, high blood pressure, insomnia, changes in behaviour and negative impacts on fertility.(10)
In clinical practice, I see clients start to struggle when they add more than 2 cups per day, or if they regularly consume coffee after lunch time. For most people, taking a day off each week or 4 days off in a row each month, will help prevent habituation.
To Sum Up
Coffee smells and tastes great, and the morning ritual is something many people (including myself!) thoroughly enjoy. Find the right dose of caffeine for you and support not only your mental focus and energy levels, but healthy ageing in midlife as well.
Dr. Marc Bubbs ND, MSc, CISSN, CSCS
ps. Want to learn more about upgrading nutrition in midlife? Check out my new book PEAK40…
