Coffee, which has almost become a standard in modern life, has been studied by researchers from the University of Southampton and the University of Edinburgh in the United Kingdom.
They surveyed about 500,000 people using a biobank in the UK to keep a detailed record of their coffee consumption habits, including how much coffee they drink each day and what type of coffee they drink.
The results were impressive: coffee drinkers had a 21%, 20%, and 49% lower risk of death from chronic liver disease, fatty liver disease, and chronic liver disease compared to those who did not drink coffee. Even more excitingly, coffee consumption is also associated with a 5% lower risk of liver cancer.
But the magic of coffee doesn't stop there. Researchers at China Medical University found that people who drank more than two cups of coffee a day had a 9% lower risk of prostate cancer.
At the same time, the Harvard Medical School team also found that people who consumed more than three cups of coffee a day had a significantly lower risk of basal cell carcinoma in both men and women — 9% for men and up to 20% for women.
These studies reveal a possible truth: coffee is more like a miracle potion that not only wakes you up for the day, but also may be behind the scenes to protect your health.
Although the benefits of coffee are gradually being uncovered by the scientific community, this is not an excuse for indulgence. After all, everyone's physical condition and reaction to coffee is different.
Coffee's protective mechanism
Coffee contains a variety of bioactive compounds that have many potential health benefits.
In every cup of coffee, not only does caffeine have the simple refreshing effect, but it also contains chlorogenic acids, phenolic compounds, and diterpenoids, which are nature's antioxidants that do much more than just wake up with a cup of black coffee.
These compounds have been found to have significant antioxidant properties, and they are able to neutralize free radicals and protect our cells from damage.
Free radicals are responsible for cellular aging and a variety of diseases, including those that can lead to cancer.
What's more, these compounds activate our body's natural defense mechanisms and enhance anti-inflammatory capabilities, thereby unknowingly helping us fight off disease.
In addition to their antioxidant and anti-inflammatory functions, these compounds in coffee have been linked to improved insulin sensitivity, which is key for the prevention of metabolic syndrome and diabetes.
Both diabetes and metabolic syndrome are associated with an increased risk of liver cancer, so by adjusting for these metabolic issues, coffee may indirectly help reduce the risk of liver cancer.
This mechanism of disease prevention may explain why those who drink coffee daily have a lower risk of certain types of cancer.
Especially for the liver, an important metabolic organ, the benefits of coffee appear to be particularly significant. Studies have shown that coffee can help reduce the risk of chronic liver disease, fatty liver disease, and liver cancer that can progress as a result.
Antidepressant effect
Increasingly, scientific studies have revealed its potential benefits for mental health, especially in preventing and alleviating depression.
As more and more research focuses on the health effects of coffee, we begin to understand why this caffeinated beverage may have positive effects on mental health.
A study conducted at the University of Pamplona Navarra in Spain, which surveyed more than 14,000 graduates, found that those who drank four or more cups of coffee a day were significantly less likely to need to take antidepressants than those who drank no or less coffee.
This study provides strong data to support the potential effects of coffee in terms of antidepressants.
This effect may be related to several compounds in coffee, especially caffeine, chlorogenic acid, ferulic acid, and caffeic acid, which are known to play a role in multiple biological pathways, including antioxidant, anti-inflammatory, as well as neurotransmitter modulation.
The synergistic effect of these compounds may have an important impact on reducing the inflammatory response and oxidative stress in the brain, both of which have been linked to the development of depression.
In addition, a 2023 systematic review and meta-analysis published in Frontiers in Nutrition, covering data from more than 430,000 people, found similar results.
Studies have shown that high intake of coffee and caffeinated beverages is inversely associated with the risk of depressive symptoms. This means that moderate coffee consumption may not only reduce the risk of depression, but may also play a positive role in daily mental health management.
Taken together, we can see the potential of coffee to improve mental health, especially in preventing and alleviating depression.
Athletic performance and fat metabolism
As more and more research confirms the positive effects of caffeine on physical performance, many fitness enthusiasts are turning to it as a strategy to improve their exercise efficiency.
Caffeine enhances exercise capacity through a variety of mechanisms. It stimulates the central nervous system and reduces fatigue, thereby enhancing muscle contractility and endurance.
This refreshing effect is able to maintain a higher intensity and longer duration during training.
In addition, the role of caffeine in promoting fat metabolism should not be overlooked. Studies have shown that caffeine intake before aerobic exercise significantly increases the rate of fat burning, which not only helps with weight control, but also improves energy efficiency during exercise.
By increasing the amount and utilization of free fatty acids in plasma, caffeine makes the body more inclined to use fat for energy instead of quickly depleting glycogen stores.
While the positive effects of caffeine are widely recognized, the strength and duration of its effects can vary from person to person.
It is generally recommended to consume caffeine about 30 minutes before exercise for optimal fat burning. However, the specific timing and dosage of ingestion also need to be considered by the individual's tolerance and daily caffeine consumption.
Despite the many benefits of caffeine, it's not for everyone to use it to boost athletic performance. For people who are sensitive to caffeine, excessive intake may cause anxiety, headaches, heart palpitations, and even indigestion.
Therefore, before attempting to use caffeine in exercise, it is best to try a small dose and observe the individual's reaction.
Individual reactions
Although caffeine is widely loved, there are some potential side effects and contraindications to be aware of when using it. The double-edged sword effect of caffeine should not be overlooked, it can be refreshing, but it can also bring a range of discomforts.
While a morning cup of coffee can help you wake up throughout the day, the stimulant effects of caffeine may delay your sleep time and even affect the quality of your sleep.
In order not to interfere with nighttime rest, it is recommended to limit the daily intake of caffeine not to exceed 400 mg and avoid intake within 6 hours before bedtime.
If you are a coffee drinker on an empty stomach, you may experience stomach upset or exacerbated stomach acid production. Ways to improve include avoiding coffee on an empty stomach and drinking plenty of water and eating soda crackers if you feel unwell.
In addition, heart palpitations after drinking coffee are a nuisance for many people. Feelings of panic are often a sign of excessive caffeine intake or an individual's sensitivity to caffeine.
For people who are prone to heart palpitations, it is advisable to reduce their daily caffeine intake, especially if the body is showing discomfort.
Tooth discoloration is also one of the common side effects of coffee. The tannins in coffee can cause tooth staining. To avoid this, you can rinse your mouth promptly after drinking coffee or use a straw to reduce direct contact between coffee and your teeth.
It is important to note that long-term high intake of caffeine may interfere with the body's absorption of calcium. To support bone health, in addition to controlling caffeine intake, it is important to ensure adequate calcium intake, especially for those who are at higher risk of osteoporosis.
Finally, for pregnant women, breastfeeding mothers, and children and adolescents, special attention should be paid to controlling caffeine intake because of caffeine sensitivity and health effects.
While drinking coffee in moderation is good for your health, everyone's physique and reaction to coffee is different. Being aware of its potential side effects and making sure to consume it in moderation without compromising your health is something that everyone who loves coffee should do.
差异
Caffeine is part of many people's daily lives, but our body's response to this ubiquitous stimulant varies widely, which is largely influenced by a combination of genetic factors, lifestyle habits, and individual health conditions.
From a genetic point of view, there are significant differences in the sensitivity and rate of metabolism of caffeine in different people.
For example, the CYP1A2 gene controls the rate at which caffeine is metabolized in the body, and the activity of this gene is regulated by the AHR gene.
Some people have higher activity in the CYP1A2 gene, which allows them to metabolize caffeine quickly, reducing the side effects of caffeine, such as insomnia and heart palpitations.
On the other hand, the type of adenosine receptor also has an important impact on an individual's response to caffeine. People who are deficient in some type of adenosine receptor may not be sensitive to the stimulant effects of caffeine, which means they may not feel particularly refreshed after drinking coffee.
The influence of lifestyle habits on caffeine should not be ignored. Those who habitually consume caffeine have an increase in the activity of the enzyme CYP1A2 in their liver that breaks down caffeine, which leads to a shorter stay time of caffeine in the body, which reduces the stimulating effects of caffeine.
Prolonged coffee consumption habits can make individuals develop a certain tolerance to caffeine, and more caffeine is needed to achieve the same effect, which is why some people seem to be able to fall asleep after drinking coffee at night.
Finally, personal health is also an important factor in determining the effects of caffeine.
Some individuals have slower metabolic enzyme activity due to genetic causes, and these individuals may tend to consume less caffeine in their daily lives to avoid discomfort.
If people with this constitution consume too much caffeine, they may experience adverse reactions such as anxiety and heart palpitations.
Therefore, understanding your lifestyle habits and health status is essential to properly plan your caffeine intake, maximize its positive effects, and minimize potential side effects
While enjoying the freshness and refreshment brought by coffee, moderation and timing are the key words to ensure healthy drinking of coffee and make life better.
References are as follows:
【1】Coffee Drinking and Reduced Risk of Liver Cancer: Update on Epidemiological Findings and Potential Mechanisms
【2】Coffee drinking and cancer risk: an umbrella review of meta-analyses of observational studies
[3] Drinking coffee may reduce the risk of liver cancer