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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 May 28, 2020

    How to Overcome Boredom

    How to Overcome Boredom

    Have you ever been bored? Restless? Fidgety? In need of some inspiration?

    I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

    If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

    What is Boredom?

    We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

    You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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    It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

    If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

    When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

    Sometimes It’s Good to Be Bored

    If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

    Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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    Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

    In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

    It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

    Who knows, maybe ‘boredom’ is actually good for us?

    Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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    In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

    3-Step Strategy to Overcome Boredom

    1. Get Focused

    Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

    You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

    Here are a few ideas:

    • Spend some time in quiet contemplation considering what’s important to you.
    • Start that creative project you’ve been talking about for the last few weeks.
    • Brainstorm: think of some ideas for new innovative products or businesses.

    2. Kill Procrastination

    Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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    So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

    Here are some ideas:

    • Do some exercise.
    • Read a book.
    • Learn something new.
    • Call a friend.
    • Get creative (draw, paint, sculpt, create music, write).
    • Do a spring cleaning.
    • Wash the car.
    • Renovate the house.
    • Re-arrange the furniture.
    • Write your shopping list.
    • Water the plants.
    • Walk the dog.
    • Sort out your mail & email.
    • De-clutter (clear out that wardrobe).

    3. Enjoy Boredom

    If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

    Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

    So, take some time to relax. You never know, you might even like it.

    Final Thoughts

    Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

    More Tips on Overcoming Boredom

    Featured photo credit: Johnny Cohen via unsplash.com

    Reference

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