What happens when you drink a cup of coffee every day?

More and more studies show that drinking coffee in moderation not only helps you stay awake but also brings many long-term health benefits from the heart, brain, energy metabolism and cancer prevention.

What happens when you drink a cup of coffee every day? - 1

For many people, coffee is an indispensable thing every morning to help increase concentration at work. (Illustration: Pexels)

Prolong life

A recent study led by Dr. Lu Qi (Tulane University) showed that people who drink coffee in the morning have a 31% lower risk of death from heart disease and a 16% lower risk of early death from all causes than those who do not drink coffee.

“Drinking coffee in the afternoon or evening can disrupt circadian rhythms and hormone levels like melatonin. This leads to changes in cardiovascular risk factors like inflammation and blood pressure,” explains Dr. Qi.

Not stopping there, a 2017 study also found that people who drank three cups of coffee a day had a lower risk of death, even after adjusting for factors like diet and smoking. Another study found that people who drank two to three cups of coffee a day had a 12% lower risk of early death.

Reduce the risk of cancer

Coffee may help reduce the risk of certain cancers. A study presented at the 2019 European Congress on Obesity found that a diet rich in phenolic acids, including coffee, fruits, and vegetables, may help postmenopausal women reduce their risk of breast cancer.

Additionally, another analysis found that drinking coffee reduces the risk of primary liver cancer (HCC). Drinking two cups a day reduces the risk by 35%, while drinking five cups can cut the risk in half.

Protect the brain

Some studies have shown that coffee may help prevent brain degeneration, reducing the risk of Alzheimer's, Parkinson's, and dementia. A Chinese study found that drinking 1-2 cups of coffee a day was associated with a lower risk of cognitive decline. However, drinking more did not provide additional benefits.

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Drinking 1-2 cups of coffee a day can help improve brain health and reduce the risk of cognitive decline (Illustration: Unsplash).

A separate 2018 study in the journal Frontiers in Neuroscience also confirmed a link between coffee consumption and a reduced risk of neurodegenerative diseases.

Several other analyses have also shown that coffee and similar beverages such as tea are also linked to a reduced risk of stroke and cognitive decline.

Liver support

A large-scale study that followed more than 495,000 people for 10 years in the UK found that people who drank coffee daily had a 21% lower risk of chronic liver disease and a 20% lower risk of fatty liver.

In addition, the coffee drinking group was also less likely to die from liver disease if they did get it.

Stabilize blood pressure

Scientists note that drinking up to four cups of coffee a day can reduce the risk of type 2 diabetes and high blood pressure.

Specifically, drinking coffee in moderation helps reduce the risk of metabolic syndrome by an average of 26%, including obesity, hyperlipidemia, high blood pressure and insulin resistance. These syndromes can be the causes of diabetes, stroke and cardiovascular disease.

Weight loss support

Research from the University of Nottingham suggests that coffee can stimulate brown fat – a type of energy-burning cell – which can help you lose weight. By activating the thermogenesis process, coffee helps the body burn more calories.

Another study in the Journal of Applied Physiology found that people who took caffeine before a workout not only felt their workout was lighter, but also ate about 72 fewer calories that day.

Improve mood

A large study of 50,000 women found that those who drank two or more cups of coffee a day were less likely to develop depression. Researchers say the link may be due to caffeine's effect on dopamine, a neurotransmitter that regulates mood.

Expert advice for drinking coffee the right way

Despite its many potential benefits, experts stress that coffee is not a miracle drug. People should drink it in moderation.

According to the European Food Safety Authority (EFSA), a safe level of consumption is 3-5 cups per day. Pregnant women or people sensitive to caffeine should be cautious.

The American Academy of Pediatrics recommends that children under 12 years of age should not consume caffeine. Children 12 to 18 years of age should not consume more than 100 milligrams of caffeine per day.

In addition, the American Academy of Obstetricians and Gynecologists also recommends that pregnant women should consume less than 200 milligrams of caffeine per day to avoid the risk of miscarriage or premature birth.

Additionally, small amounts of caffeine can pass from a breastfeeding mother to her infant. According to the US Centers for Disease Control and Prevention, breastfeeding women should limit their caffeine intake to less than 300 milligrams per day.

Dr Langer also recommends that people avoid added sugar, syrups and use skim milk if possible, as excess calories can negate health benefits.

He also emphasized that studies on coffee are mostly observational, so it is difficult to completely rule out confounding factors such as diet or activity level.

"However, in my opinion, regular moderate coffee drinking does not seem to be harmful for most people. You can absolutely enjoy coffee as part of a healthy lifestyle," he said.

Drinking coffee every day is not only a habit that helps you stay awake, but also brings many benefits to your heart, brain and longevity. However, like any food, it is important to consume in moderation and understand your body's limits.

Source: https://dantri.com.vn/suc-khoe/dieu-gi-xay-ra-khi-moi-ngay-uong-mot-ly-ca-phe-20250515103847581.htm