Anything to keep us looking and feeling young!
Your daily beverage might have more benefits than you realize, and that’s encouraging news for many. Experts from Which? suggest that you could be, perhaps unknowingly, sipping from something akin to a fountain of youth—coffee.
This simple drink has been heralded as a health booster, provided we keep those added sugars and syrups at bay. The consumer advocates took to social media, noting that polyphenols in coffee beans serve as antioxidants that defend our cells and help reduce inflammation.
It’s important to point out that unfiltered coffee, like that brewed in a French press, contains oils which can increase cholesterol levels. Using a paper filter can help mitigate that issue.
A study from King’s College London mentioned regular coffee drinkers—those who enjoy between two to four cups daily—have longer telomeres compared to non-drinkers. This seems to be true for everyone, whether you prefer pour-over or instant coffee.
What are telomeres?
According to the National Human Genome Research Institute, telomeres are repetitive DNA sequences at the end of chromosomes that safeguard them from damage. Every time a cell divides, telomeres shorten, which can lead to cellular aging and eventual cell death.
To elaborate: chromosomes are lengthy pieces of DNA that, when they’re not protected, can get damaged. Telomeres prevent chromosome ends from fusing or being truncated. They consist of repeated short DNA sequences, and at their tips are knots called T-loops, which play a role in keeping chromosome ends separated. With each cell division, some of these repeats are cut off. In cell types that divide frequently, an enzyme called telomerase adds back these repeats to prevent excessive shortening.
Which? adds that shorter telomeres are connected to faster cellular aging. Interestingly, coffee drinkers who consume within the recommended limits tend to have a biological age estimated to be about five years younger than their actual age. So, it appears that a cup—or three—could indeed be beneficial.
Coffee could lower your dementia risk
The benefits extend even further; drinking coffee is also linked to a reduced risk of dementia. A study published in the Journal of the American Medical Association found that those consuming two to three cups of caffeinated coffee each day had an 18% lower chance of developing dementia, but exceeding this amount didn’t seem to offer extra benefits.
It might be prudent to stick to four cups or fewer if you’re looking to ensure a restful night’s sleep.
Another study from the Harvard Gazette noted findings from over 130,000 individuals, suggesting that two to three cups of coffee could reduce dementia risk and slow cognitive decline.
Of the participants, 11,033 developed dementia, and both genders with higher caffeine consumption showed an 18% lower risk when compared to those with low or no caffeine intake. There was also a noticeable difference in cognitive decline rates, with caffeinated coffee drinkers performing better on cognitive function tests.
Change up your coffee beans
In addition to these benefits, Which? humorously pointed out the “Lawsonibacter asaccharolyticus,” a type of bacteria that actually appears more frequently in coffee drinkers’ guts than in those who don’t drink coffee. A diverse gut microbiome is generally beneficial, so mixing up your coffee bean sources might promote better gut health.
Experts from Zoe echoed this sentiment, citing that coffee drinkers often enjoy a more varied gut microbiome potentially due to the soluble fiber and prebiotic qualities found in coffee.
In a podcast about coffee, Professor Tim Spector noted that coffee likely contains more fiber than a glass of orange juice, making it a significant component of many diets.
Coffee could lower diabetes risk
Lastly, an observational study suggests that consuming three to five cups of black coffee daily might reduce the risk of type two diabetes by up to 30%, although there’s a bit of a catch. Caffeine can act as a stressor, raising blood sugar levels on an empty stomach or after poor sleep. To avoid this, it’s recommended to enjoy coffee after having breakfast, as this helps regulate insulin levels.
