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20 Health Benefits of Coffee (And How to Get the Maximum Benefits of It)

20 Health Benefits of Coffee (And How to Get the Maximum Benefits of It)

Coffee often gets a bad rap, based on everything ranging from its caffeine content to the stains it leaves on your teeth. But the truth is that the benefits to this beverage far outweigh many of the perceived negatives associated with it. What’s often overlooked is the fact that coffee is so much more than just caffeine.

In its original form, it’s a whole food that contains a plethora of beneficial nutrients and antioxidants. The key is knowing where to find high-quality coffee and how to avoid losing any of its health benefits by decreasing its nutrient content or adding harmful substances, like artificial ingredients.

Let’s look at the amazing health benefits of coffee in this article.

Health benefits of coffee (that will also make you happier)

1. Help you burn more calories

In one Spanish study, athletes who drank the equivalent of 12 ounces of coffee before working out burned roughly 15% more calories for as much as three hours after exercising.[1]

Even if you don’t work out, drinking coffee has also been proven to boost your metabolism by 10 to 20%, for those who drink one to two cups per day. As a result, you can burn some calories (and even help you to lose weight if you’re on a diet and do exercises.)

2. Improve your circulation

Drinking a five ounce cup of coffee has been proven to cause a 30% boost in capillary blood flow according to a Japanese study.

This level of increased blood circulation results in better oxygenation of your body’s tissues which has a number of benefits, such as improved performance in physical activities.

3. Have a pain-reducing effect

Research from the University of Illinois determined that two to three cups of coffee can decrease participants’ perceived level of pain, in this case following a workout.

These findings were repeated in a University of Georgia study where participants reported a 48% decrease in muscle soreness, vs. 30% and 25% with naproxen and aspirin, respectively.

4. Improve your endurance

Not only can coffee decrease your perceived level of pain during physical exertion, it can also decrease your perceived level of exertion. By reducing the amount of energy you feel, you’re expending (by more than 5%), and your exercise actually feels easier.

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As a result, drinking coffee before working out can improve exercise performance by more than 11%, since you feel like you’re exerting less energy.

5. Help preserve your muscle tissue

When you drink coffee, your brain releases a substance called Brain-Derived Neurotrophic Factor (BDNF), which supports the powerhouse of your muscles. Without this essential factor, muscles are more likely to experience atrophy.

Essentially, the caffeine in coffee helps stave off age-related strength loss which can also reduce your risk of injuries.

6. Make you smarter

Caffeine in coffee induces feelings of alertness and increased energy as a result of its interactions with adenosine receptors in the brain.[2]

This causes an improvement in various areas of brain function such as reaction times, vigilance, and general cognitive function.

7. Improve your memory

Another important brain function supported by coffee consumption is enhanced memory.

Drinking two eight-ounce cups of coffee per day has been proven to improve long-term memory.[3]

8. Lower your risk for depression

Coffee has also been linked to a lower rate of depression, especially in women. Those who consume as many as four eight-ounce cups per day have been found to lower their depression risk by as much as 20%.

This lowered risk is due to the fact that coffee also has an impact on the production of brain chemicals like serotonin and dopamine.

9. Reduce your risk of some cancers

So far, coffee has been linked to a lowered risk for both liver and colorectal cancer, the world’s third and fourth most common cancers.

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Coffee drinkers appear to be at a 40% lower risk for liver cancer and a 15% lower risk of colorectal cancer if they drink four to five cups per day. Links have also been found between coffee drinkers and a lower risk of basal cell carcinoma, a type of skin cancer.

10. Reduce your risk for heart disease

Studies over the years have claimed that consuming caffeine can increase your blood pressure. While this is true, the effect has been determined to be quite small and generally only present in those who don’t drink coffee regularly. There is no study found to support the idea that coffee increases the risk of heart disease.

However, evidence shows that coffee can reduce the risk of heart diseases in some individuals, particularly in women. Coffee drinkers are also at a 20 percent lower risk of stroke.[4]

11. Protect your liver

In addition to preventing cancer of the liver, coffee has also been shown to prevent other common diseases affecting the liver, such as hepatitis and fatty liver disease.

Coffee can protect against cirrhosis of the liver, where the organ is majorly damaged by scar tissue, by as much as an 80% lower risk in people who drink four or more cups each day.

12. Helps to combat gout

Gout is a condition caused by an increase in uric acid in the blood. Men who drank four to five cups of coffee a day had a 40 percent lower relative risk of gout compared to men who didn’t drink coffee.[5]

Decaf coffee also modestly lowered gout risk

13. Help you obtain numerous nutrients and antioxidants

Coffee has been found to contain a tremendous amount of antioxidants. In fact, many people in Western culture get more antioxidants from coffee than they do from fruits and vegetables combined.

Other important ingredients include riboflavin (11% of the RDA), potassium (3%), magnesium and niacin (2% each). These amounts are increased if you drink more than one cup per day.

14. Lower your risk of type 2 Diabetes

Type 2 Diabetes is an affliction that currently affects around 300 million people across the world. Coffee drinkers have the ability to reduce their risk with every cup of coffee they drink.

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Results from various studies seem to indicate around a 7% reduction in risk for every cup consumed, with the heaviest coffee drinkers lowering the risk by as much as 67%.[6]

15. Make you more energetic

This benefit seems pretty obvious. It’s the reason many people turn to their morning cup of coffee.

There’s no doubt coffee can give you that extra boost you need, especially when you’ve had insufficient sleep. This is due to the caffeine which acts as a stimulant that helps you feel more alert and focused. It also gives you a boost in energy and helps you keep going when you’re low on stamina.

You can even boost your productivity if you drink coffee strategically, here’s how: How to Drink Caffeine With Strategy to Boost Your Productivity

16. Lower your risk of Alzheimer’s

Studies at both the University of Miami and the University of South Florida have found a proven link between coffee consumption and a reduced risk in dementia, of which Alzheimer’s is one type.

In fact, those who consumed around three cups each day were also 65% less likely to develop Alzheimer’s. Coffee drinkers also have a lower risk, around 32 to 60%, of developing Parkinson’s disease, another top neurodegenerative disease.

17. Make you feel less stressed just by smelling coffee

Researchers at the Seoul National University found that sleep-deprived rats who were exposed to the scent of coffee experienced a decrease in brain proteins that cause stress.[7] It’s worth noting that this reduction in stress was tied specifically to stress resulting from sleep deprivation.

That’s a piece of good news for those who don’t prefer the taste of coffee.

18. Make you feel happier

Being happy is healthy, right? And for those who love coffee, there’s nothing better than that familiar warmth and taste that gets you going each morning, or any time of the day.

19. Help you live longer

While it’s uncertain in exactly what ways drinking coffee lowers your risk of death, there definitely seems to be a correlation.

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Research performed by the National Cancer Institute (NCI) determined that people who drink three or more cups each day are at a 10% lower risk of death. Perhaps the most important ramification of this study is that drinking coffee does not seem to adversely affect your health, as earlier research seemed to indicate.

20. Promote sustainability

Recent years have seen the increasing popularity of fair trade coffee which protects small coffee farmers worldwide.

As fair trade organizations work to improve farmers’ rights and earning potential, they also promote social, economic, and environmental sustainability. They encourage shade-grown and organic coffee, part of what makes the beans grown in places like Costa Rica superior to those you might get from larger commercial distributors.

Any potential risks of drinking coffee?

There are a few important factors you should consider if you want to enjoy the benefits of coffee:

  • Since many of these benefits are directly linked to the caffeine in coffee, you won’t get the same perks from decaf. You can also decrease the health benefits by adding things like artificial sweeteners and creamers.
  • While coffee can certainly help you resist fatigue, drinking it in excess can lead to adrenal exhaustion.
  • Coffee is also a diuretic. Drinking too much of it can result in dehydration.

As you can see in the following infographic, coffee can be both an angel and evil. If you’re not drinking too much of it, it can cause negative results:[8]

    You can find out more about the side-effects of drinking too much coffee in this article: What Drinking Coffee Does to You

    How to get the maximum benefit from coffee?

    To get the maximum benefit from your coffee, opt for whole coffee beans and grind them right before you’re ready to brew your coffee. Black coffee is recommended if you want to experience more of the benefits.

    You’ll also want to go with organic coffee beans since those that aren’t pesticide-free are often among the most heavily-sprayed crops in existence.

    The best way to find beans that are free of chemicals is to look for the 100% Organic seal or visit a local coffee farm and buy them directly from the grower. Your taste buds and your health will thank you.

    Featured photo credit: Kaboompics via kaboompics.com

    Reference

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    Last Updated on November 17, 2019

    20 Creative Ways To Say Thank You

    20 Creative Ways To Say Thank You

    Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

    1. Make a gift bag.

    A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

    2. Give a toast.

    Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

    3. Write a poem.

    “Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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    4. Create your own labels.

    There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

    5. Give a gift card.

    Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

    6. Send a letter.

    Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

    7. Use social media to send a special message.

    If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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    8. Make your own digital greeting card.

    While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

    9. Make a YouTube video.

    Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

    10. Deliver cookies or candies.

    Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

    11. Make surprise gifts for guests.

    There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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    12. Put together a flower basket.

    Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

    13. Take a picture.

    Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

    14. Repay their generosity by paying it forward.

    The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

    15. Do something special for them.

    Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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    16. Reciprocate their help.

    Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

    17. Be there for them.

    Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

    18. Listen to them.

    Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

    19. Say it in another language…or two…

    A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

    20. Show them some love.

    A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

    Featured photo credit: Hanny Naibaho via unsplash.com

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