As someone who has worked in the pharmaceutical industry and has now pivoted into the alternative and holistic side of science, I constantly perform research, publish research, or read outcomes from research. Conversely, it seems the more research that is published, the less knowledge I have, as outcomes seem to evolve over time.
Case in point: Coffee. Coffee’s health effects (both good and bad) have been debated throughout history. At times, it was believed to be detrimental to one’s health.
Early research linked coffee to various ailments like pancreatic cancer, heart disease, and birth defects. However, those early findings were often based on flawed studies and failed to account for details like smoking. Subsequent research, considering a much larger range of factors, has largely exonerated coffee and suggests potential health benefits associated with moderate consumption.
For example, according to a recent study published in the Oxford Academic European Health Journal, drinking coffee in the morning rather than later in the day may be associated with a lower risk of mortality.
Similarly, a recent analysis from the Nurses’ Health Studies (NHS), who oversees cohort studies on women to analyze long-term effects of lifestyle, environment, and risk factors, also found positive attributes of coffee drinking. This research, which followed more than 47,000 female coffee drinkers for three decades, found that those who consumed the most caffeine in midlife had a 13 percent increased chance of reaching 70 years of age. Further, the research found these same women were in good overall health, free from chronic disease, cognitive decline, physical limitations, and/or major mental health issues.
Dr. Christina Rahm
To be specific, the study was based on regular coffee (not-decaf), consuming around 315 mg per day, equating to about three to four cups. Additional benefits included:
- Decreased risk of some cancers: Regular consumption was linked to a decreased risk of various cancers, neurodegenerative disease, and certain cardiac conditions.
- Decreased risk of Type 2 diabetes. The clinical effect is not wholly understood, but researchers believe the decrease was related to antioxidants found in coffee beans.
- Positive impact on metabolism. Caffeine in coffee triggers the release of adrenaline, which can be easily used as fuel for energy. Caffeine can increase metabolism, increasing caloric burn while at rest.
Meanwhile, coffee’s cognitive benefits have always been well-documented, including increased alertness, attention, and faster reaction times. On a negative note, coffee can also cause:
- Sleep Issues: Elevated levels of caffeine can cause sleep disturbances and restlessness.
- Vitamin Disruption: Coffee has been linked to interference in vitamin D absorption, which can accelerate bone loss in post-menopausal women.
- Medicine Interference: Chemical compounds in coffee have been linked to the impediment of certain medications, including thyroid, antidepressants, anti-psychotic, and certain cardiac drugs.
Coffee is best consumed from 4 am to 12 pm. Keep consumption at a minimum (two to four cups daily) of filtered black coffee. Skip the added sugar and creamers and make sure to brew through a paper filter.
It is clear, while coffee has faced scrutiny in the past, recent research suggests moderate consumption can be part of a healthy lifestyle while offering considerable benefits. Though everyone should be mindful of their own tolerance and potential side effects, especially those with pre-existing health conditions and pregnancy.
In terms of my family’s healthy, favorite ‘cup of Joe,’ we must say Rahm Roast, for its ‘clean’ detoxing properties which include proprietary solutions to remove mold, pesticides, and chemical fertilizers from the coffee beans, all of which are sourced from Guatemala and considered fair trade. For more information, go to www.therootbrands.com/purelivingroot.
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