Health Benefits of Coffee

Nearly three-quarters of Americans aged 55 and older enjoy at least one cup per day. The average consumption is about 3.1 cups a day. As it turns out, a couple cups of coffee every day has several benefits for your health.

Helps Prevent Chronic Disease

As reported by Harvard’s Nutrition Service, consuming 3-5 cups of coffee a day has shown a reduced risk of developing several chronic diseases.

• Cancer: There is evidence that coffee can impact the development of cancer. Caffeine and other things in coffee can interfere with the growth and spread of cancer cells and lower other risk factors for developing cancer.
• Type 2 Diabetes: People who drink coffee every day have been shown to have a lower risk of developing type 2 diabetes in the long term. The minerals found in coffee can assist your body with metabolizing insulin and glucose. It is important to note that in the short term coffee can increase blood sugar levels.
• Heart disease: Evidence suggests daily coffee drinkers are at a lower risk of developing heart disease or having a stroke. A Nurse’s Health Study found that coffee consumption showed a 20% decrease in heart disease risk compared to those who didn’t regularly drink it. For decaffeinated coffee, the risk was lowered by 11%.
• Parkinson’s Disease: Research shows caffeine can protect cells in the brain that produce dopamine. Low dopamine levels are a main cause of Parkinson’s.

Lowers Risk of Depression

Caffeine has been shown to increase alertness, reduce anxiety, and improve your mood. Having 6 or fewer cups of coffee a day can lower your risk of depression and suicide.

It’s important to note that caffeine can affect people differently. Some people are sensitive to caffeine and actually see an increase in anxiety, so it’s important to listen to your body.

Brain Health and Cognition

Studies have shown that coffee can improve cognition, which is the act of processing your thoughts, senses, and experiences. That study did show that caffeine has less consistent effects on memory and decision making.

Always in Moderation

While coffee does offer some positive health benefits, such as increased metabolism and improved mood and brain function, it’s important to note that caffeine consumption should be monitored. It’s not just coffee that gives us that little boost, as caffeine is found in many products, and sometimes we can consume too much. So, how much caffeine is too much in older adults?

What Is Caffeine?

Caffeine is a natural substance found in more than 60 species of plants across the globe. Over the years, it has become known as a stimulant drug because of its effect on the central nervous system, causing increased alertness.

When consumed, caffeine is absorbed by the gut into the bloodstream. This process happens pretty quickly. Caffeine can take as little as 20 minutes to reach the bloodstream and about one hour to reach full effectiveness. Hence the immediate jolt we feel after drinking a cup of coffee.

There can be many side effects from caffeine, especially in older adults. Because caffeine is a diuretic, meaning it stimulates urine production, it can cause many seniors to become dehydrated. We just talked about how seniors are more prone to dehydration, so this can become a serious problem if not managed. Other side effects from caffeine include:

• Insomnia
• Jitteriness
• Headaches
• Muscle Spasms
• Ulcers
• Gastritis

Can Older Adults Have Too Much Caffeine?

Medical experts tend to agree that up to 400 milligrams of caffeine a day is just fine for average seniors. If we’re talking coffee, that’s roughly four cups. As we mentioned earlier, caffeine is found in many other beverages and products in addition to coffee. Brewed tea, soda, energy drinks, chocolate, chocolate milk, and even decaffeinated coffee all contain various amounts of the stimulant.

If you drink coffee in the morning and then iced tea is your drink of choice during the day, you’ll definitely want to monitor your consumption. Something that’s also important to note is that some medications, including over-the-counter drugs like cold, allergy, and pain medications, contain caffeine as well.

Just be aware of what and how much you’re putting into your body. Maintaining (or lowering) the recommended caffeine intake is important to avoid unhealthy side effects and serious complications.