Health
Moderate Coffee Consumption Linked to Healthier Aging, But Experts Urge Caution
A new study has added to growing evidence that moderate coffee consumption may support long-term health, particularly among women in midlife. But health experts are urging people not to assume more is better.
Presented last week at the American Society for Nutrition’s annual meeting, research from the University of Toronto found that women who drank about three small cups of caffeinated coffee daily were more likely to age healthily. Over a 30-year period, these women were more physically active and less likely to suffer from chronic illnesses or cognitive decline.
“These results, while preliminary, suggest that small, consistent habits can shape long-term health,” said Dr. Sara Mahdavi, the study’s lead author and a professor of nutritional science.
Coffee has long been linked to a range of health benefits. Previous studies suggest it may lower the risk of type 2 diabetes and certain cancers. This new analysis aligns with that consensus, said Dr. Bertil Fredholm of Sweden’s Karolinska Institute, who has studied caffeine’s effects for decades. “In moderation, coffee has, for most people, more positive than negative effects,” he told Euronews Health.
The health perks may stem from compounds in coffee like chlorogenic acid—an antioxidant also found in apples and kale—that help reduce inflammation and improve insulin regulation. Caffeine may also play a role by blocking adenosine, a compound that contributes to tiredness.
However, health benefits depend on how and when coffee is consumed. Adding large amounts of sugar or drinking it late in the day may counteract its positive effects. A separate study by Tulane University’s Dr. Lu Qi found that morning coffee drinkers had lower death rates than those who drank coffee throughout the day or not at all. Late consumption, the study suggested, could disrupt the body’s circadian rhythm, potentially affecting metabolism and appetite.
Despite the promising findings, researchers stress moderation. “There is not a clear line,” said Qi, “but two to three cups per day appears to be a safe range.”
Health risks still exist for certain individuals. Pregnant women are advised to limit caffeine intake, and those with high blood pressure or sleep disorders may also need to be cautious. Unfiltered coffee, such as espresso, contains compounds that can raise cholesterol levels, while filtered coffee does not.
Genetics may also affect caffeine tolerance, Mahdavi noted, suggesting that people who experience negative side effects from coffee should reconsider their intake.
Ultimately, while coffee may provide modest health benefits, experts agree it’s no substitute for a healthy diet and regular exercise. “Coffee can be part of a balanced lifestyle,” Mahdavi said, “but it’s not a miracle drink.”
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