Coffee, one of the most popular drinks in the world, can wake up a sleeping morning or brighten a tired afternoon.
Recently, a new study published by mainland researchers in the British Medical Council journal BMC Public Health shows that coffee not only refreshes the mind, but also helps reduce the risk of death caused by sitting for too long.
Life Times combines this research with expert opinions to tell you the relationship between sedentary time and coffee intake and the risk of death.
Drinking coffee reduces the risk of death, especially for sedentary people
The team of Professor Li Bingyan from the School of Public Health of Soochow University analyzed the data of 10,600 participants in the National Health and Nutrition Examination Cohort Study in the United States. During the 13-year follow-up, a total of 945 people died, of which 284 died from cardiovascular disease.
■ Comparative analysis showed that compared with those who did not drink coffee, the risk of all-cause mortality and cardiovascular disease mortality were reduced by 33% and 54%, respectively.
■ The combined sedentary and coffee analysis found that those who sat for more than six hours a day and did not drink coffee had a 58% and 110% higher risk of all-cause mortality and cardiovascular disease death, respectively, compared with those who were sedentary for less than six hours a day and drank coffee.
Further analysis found that the association between prolonged sitting and mortality risk was only found in people who did not drink coffee. Therefore, sedentary people may wish to drink a cup of coffee every day, which may reduce the increased risk of death from sitting.
These people are particularly benefited from drinking coffee
Approximately 3 billion cups of coffee are consumed globally every day. China's coffee consumption is also rising year after year, with 288,000 tons of green coffee beans consumed in 2022.
Most people are suitable for drinking coffee, and in addition to sedentary people, Cao Zhan, a registered dietitian in China, said that the following groups of people who drink coffee regularly will also benefit. But it's all about unsweetened black coffee.
1. People with fatty liver
People who drink coffee regularly have a significantly lower risk of fatty liver disease than healthy people who don't drink coffee. For people who already have fatty liver, drinking coffee regularly can reduce the incidence of liver fibrosis by 33%.
The reason may be that the active ingredients such as caffeine, chlorogenic acid and fenrupine contained in coffee can help regulate fat metabolism, thereby preventing fatty liver and liver fibrosis.
2. People who exercise to lose weight
Studies have shown that coffee improves athletic performance, significantly improving muscle endurance, speed and muscle strength.
Caffeine can also increase the utilization of fatty acids in the blood, increase the proportion of fat energy supply, and promote fat breakdown.
People who want to lose weight through exercise can drink a cup of coffee 1 hour before the exercise starts.
3. People with abnormal blood sugar
Studies have shown that regular coffee consumption can help reduce the risk of developing type 2 diabetes. Bioactive substances such as chlorogenic acid and flavonoids in coffee can help reduce oxidative stress and regulate blood sugar.
For sugar friends, drinking coffee often can help prevent diabetic retinopathy, but it should not be drunk on an empty stomach, and it is recommended that everyone drink it after breakfast.
4. People with high blood pressure
Overall, drinking coffee can help lower blood pressure. This may be due to some of the antioxidants in coffee, such as chlorogenic acid, caffeic acid, polyphenols such as flavonoids, and potassium, which mediate vasodilation, reduce reactive oxygen species levels, and regulate vascular tone.
However, if the blood pressure is more than 160/100, the coffee should not be drunk excessively, and it should be less than 2 cups a day to avoid increasing the risk of cardiovascular disease.
5. People with gout
Many studies suggest that drinking coffee can help lower blood uric acid levels. Compared with people who do not drink coffee, drinking 0.5~1 cup, 2~3 cups, and 4~6 cups per day reduces the risk of gout by 9%~20%, 26%~38%, and 32%~42%, respectively.
According to the researchers' analysis, the cryptochlorolactone and neochlorolactone in coffee have strong xanthine oxoxidase inhibitory activity, which can interfere with the process of xanthine oxidation to urate and reduce uric acid production.
How can I maximize my health effects?
How do you drink coffee to get the most out of it? Shi Wenli, deputy chief nutritionist of Beijing Bo'ai Hospital of China Rehabilitation Research Center, said that you may wish to remember the following four keywords.
Time
Drink at 10 a.m. for more refreshing
The half-life of caffeine is about 4 hours, and it takes about 8 hours to completely metabolize it, but the rate of metabolism varies from person to person.
Generally speaking, ingestion around 10 a.m. or noon can achieve a good refreshing effect and reduce the impact on sleep. If you drink it in the afternoon or evening, it is easy to affect your sleep.
Intake
Up to 2 large glasses of American style per day
Healthy adults should not consume more than 400 mg of caffeine per day. For example, in a large cup (473 ml) of Americano, the caffeine content is generally more than 200 mg, and one cup a day is enough; If you don't drink other caffeinated beverages, you can also drink two drinks a day.
However, if you drink too much, the human body may have some adverse reactions, such as overexcitement and heart palpitations.
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Pure black coffee is preferred
If you want to give full play to the health value of coffee, black coffee is preferred, and it is best to drink less fancy coffee and 3-in-1 instant coffee.
Fancy coffees with too much sugar and cream added to them can add extra energy intake, and the resulting burden negates the health gains.
If you really can't drink black coffee, you can add some milk to black coffee or espresso yourself.
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Adjust yourself to how you feel after drinking
It is important to note that people with gastroduodenal ulcers, gastroesophageal reflux, and insomnia should avoid drinking coffee regularly.
Everyone's caffeine tolerance is different, and everyone can follow their feelings. If you have symptoms such as palpitation, hand tremors, insomnia, and stomach discomfort after drinking, you should drink less. ▲
Editor of this issue: Zheng Ronghua
Copyright Notice: This article is the original of "Life Times" and is not reproduced without authorization.