Nowadays, busy schedules are going on for everyone— office, study, remote work. During break time, coffee is a beloved beverage for millions of people across the world. Coffee is a lovely drink that helps you keep stress-free, boosts your energy level, and is good for your heart.
This article consists of some research data and how much coffee is too much and what is the best time to drink coffee and what are the health benefits of it.
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Drinking coffee is very good for your heart health and longer life, according to a recent study. But there is a unique twist: the benefit of coffee consumption would depend on the timing when you are drinking it.
According to a study published in the European Heart Journal, limiting coffee consumption only in the morning will be very helpful regardless of the amount you intake.
Most research done in the past related to the coffee intake over time has found that moderate levels of coffee drink may contribute to lower risks of type 2 diabetes, cardiovascular-related diseases, and premature death. Scientists have proven evidence such as genetics, the amount of coffee consumed, or added sweeteners affect these relationships.
The authors studied dietary and health data of the National Health and Nutrition Examination Survey conducted from 1999 to 2018. In this study, 40,725 individuals aged 18 and older were present. During 10 cycles over the years, those participants provided details of their dietary consumption from the previous day. In that study, the authors also included a subgroup of 1,463 individuals from both the women’s and men’s versions of the Way of Living Validation Study, who had completed at least one weeklong dietary record.
In the study, participants were given both caffeinated and decaffeinated coffee drinks, and the timing was divided into three periods: morning (from 4 a.m. to 11:59 a.m.), afternoon (from 12 p.m. to 4:59 p.m.), and evening (from 5 p.m. to 3:59 a.m.).
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The researchers identified two patterns of timing of coffee intake: morning and all day. At the end of the median follow-up period of nearly 10 years, there were 4,295 deaths from all causes, 1,268 from cardiovascular disease, and 934 from cancer.
Whereas, people who were drinking coffee only one time, i.e. in the morning, were associated with a 16% lower risk of premature death from any cause and a 31% lower risk of dying from cardiovascular disease. While those who were drinking coffee all day didn’t have a reduction in risk. These findings remained even after the authors took into account factors like sleep hours, age, race, ethnicity, sex, family income, education, physical activity levels, a dietary score, and medical conditions such as diabetes, hypertension, and high cholesterol.
During the study period, researchers found that individuals who were drinking coffee in the morning were much better compared with others in terms of mortality risk. In this case, it was not dependent on coffee whether it is caffeinated or decaffeinated, nor did the amount of coffee intake matter.
The Science Behind Coffee and Health
Coffee contains antioxidants and anti-inflammatory agents, which affect the body. Caffeine directly acts as a central nervous system boost, increasing instant alertness and reducing temporary fatigue. It is also very beneficial for gut health. Antioxidants in coffee, including polyphenols, help neutralize free radicals, reduce stress levels, and inflammation.
However,
these benefits are not uniform for all people across the world, but timing
plays a very important role in how coffee affects the body.
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Why Timing Matters
The
human body regulates on a 24-hour circadian rhythm, which regulates wakeup and
sleep cycles, production of hormones, and other physiological and mental
processes. When you intake coffee, it can impact how it interacts with these
cycles and, consequently, your health.
Cortisol and Coffee
Cortisol,
also termed as the “stress hormone,” plays a vital role in energy levels and
alertness. Cortisol levels naturally rise shortly after waking up (around 6-8
a.m. for most people) and gradually decline throughout the day. Drinking
coffee during these hours may blunt its effectiveness over time.
While drinking coffee in mid-morning, once cortisol levels begin to dip (around 9:30 a.m. to 11:30 a.m.), aligns better with the body’s natural rhythm. This timing allows caffeine to supplement your activeness.
Sleep Disruption
Coffee
contains caffeine, which increases the activity in the body. Coffee takes
about 5-6 hours to eliminate from your body. Drinking coffee during
night or evening time will disrupt your sleep cycle, leading to insufficient
rest and resulting in multiple health issues, including increased risks of
cardiovascular disease, weight gain, and metabolic dysfunction. By limiting
coffee intake only to morning and early afternoon, you can reduce the
likelihood of insufficient good sleep quality and support overall health.
Better Time for Coffee Consumption
Based on recent research, the optimal time for drinking coffee is:
Benefits of Timing Your Coffee Consumption
Limiting coffee-drinking to a particular time period offers multiple health benefits:
1. Improved Sleep Quality
Good
quality sleep brings various health benefits, including better immune function,
mental clarity, and cardiovascular health. Avoiding coffee later in the evening
or night helps you to sleep well.
2. Optimized Caffeine Benefits
By
drinking coffee when cortisol levels are lower, you can maximize your energy
levels. This can lower the need for excessive consumption, lowering the risk of
side effects like jitteriness, anxiety, and dependency.
3. Reduced Risk of Metabolic Dysfunction
More
caffeine intake, particularly during the evening, has been linked to a spike in
glucose intolerance and disrupted insulin sensitivity. Drinking coffee earlier
in the day aligns with the body’s natural metabolic rhythms, assisting better
blood sugar regulation.
4. Lower Stress on the Cardiovascular System
Limiting
coffee intake to the recommended windows helps mitigate this risk, promoting
heart health and reducing stress levels.
How Much Coffee is Too Much?
While
timing is important, quantity also matters. According to many studies, moderate
coffee consumption ( i.e. 2-3 cups per day)is linked with health benefits. Too
much intake ( i.e. over 5 cups daily) may increase the risk of feeling anxious,
experiencing digestive issues, and a spike in heart rate.
Tips
for Healthy Coffee Habits
To maximize coffee’s health benefits while reducing risks, consider the following:
1. Choose Quality Coffee
Always choose high-quality and freshly brewed coffee. Abstain from overly processed or sugary coffee beverages, which can add extra calories and revoke your health benefits.
2. Avoid Additives
Cut
down on the use of sugar, syrups, and high-fat creamers; rather, opt for
natural sweeteners like jaggery and alternative milks such as almond milk, oat
milk, or a dash of cinnamon for flavor without the added calories.
3. Stay Hydrated
Coffee is a mild diuretic, so it’s essential to balance intake with drinking water to stay hydrated at all times.
4. Monitor Your Body’s Response
Caffeine
acts differently on different people. So, pay attention to how your body reacts
after coffee consumption; accordingly, opt. If you experience jitteriness, a
rapid heartbeat, or disrupted sleep.
Conclusion
Drinking
coffee in moderation and at the right time is very beneficial for your overall
health and improves your life span. By intaking coffee within a given time
frame i.e mid-morning and early afternoon, you align with your body’s natural
rhythms, enhancing its benefits while lowering potential risks. Mindfulness, a
balanced diet, and consciousness are the keys towards a healthy life.