According to American researchers, drinking one to two cups of black coffee a day is linked to a lower risk of death. A plausible theory?
Physical and mental benefits
According to the study, a simple cup of coffee in the morning could help the fairer sex to stay in good mental and physical health.
“”Our study presents several strengths“, Admits Dr. Sara Mahdavi, researcher at Harvard.”In addition to the significant size of the sample and monitoring over 30 years, we have evaluated several aspects of healthy longevity and aging, as well as very complete information on eating and life habits, collected every four years after the start of the study“.
Indeed, after having collected the consumption habits of 47,513 participants, the scientists realized that caffeine consumption made them live longer (up to 70 years or more), without any memory and without chronic disease (cancer, type 2 diabetes, renal insufficiency, Parkinson disease …).
In detail, each cup of additional coffee per day was linked “to a probability of 2 to 5 % higher to do well later in life “, reveals the press release from the American nutrition company. But these beneficial effects had a certain limit: they slow down after three cups.
“”These results, although preliminary, suggest that small regular habits can influence long -term health“confirms Dr. Sara Mahdavi.”Moderate coffee consumption can provide protective benefits when associated with other healthy behaviors such as regular exercise, balanced diet and smoking abstinence “.
Promising results, which hardly surprise Dr Gérald Kierzek, medical director of True Medical.
Caffeine: schedules to be respected to maximize your benefits
No offense to the caffeine addicts, the espresso does not sip at any time of the day. He must respect a very specific “timing”:
- Coffee : “Coffee has optimal between 9:30 am and 11:30 am because cortisol (the awakening hormone) is naturally raised when it wakes up. Drinking coffee too early-before 9 am-can disturb this cycle and reduce its efficiency. To avoid after 2 p.m.-5 pm: the caffeine half-life (3-6 hours) can disturb sleep, even if you” do not feel it “”, says the medical director of True Medical.
- Tea : “The benefits of tea are optimized in the morning and/or in the afternoon. The tea (tea caffeine) is released more slowly thanks to the tannins: the stimulating effect is prolonged but less brutal. Avoid tannins during meals: they inhibit the absorption of iron (especially non-hemine plant iron). In this case, it is better to wait 1 hour/after a meal”, admits the expert.
How to boost the virtues of caffeine/tea?
Adding a little fat to your coffee (for example, clarified butter, as in the “BulletProof Coffee”) can promote more stable and prolonged energy, depending on certain studies. “However, avoid this type of coffee on an empty stomach if you are stressed: this can accentuate gastric acidity and cause cortisol peaks”, warns Dr Gérald Kierzek.
Lemon, rich in vitamin C, also improves the absorption of green tea antioxidants (catechins). “To do this, infuse it for less than 80 ° C to avoid bitterness and preserve polyphenols”.
Also pay attention to potential side effects.
- Insomnia :: “Coffee taken after 2 p.m. (even decaféiné) or black tea in the evening can disturb sleep.”
- Anemia: “The tea consumed during an iron -rich meal (eg spinach, lenses) can slow the absorption of iron.”
- Stomach burns: “Drinking coffee on an empty stomach increases the risk of acid reflux.”
“Black coffee and coffee with low levels of added sugar and saturated fats is rather associated with a reduction in the risk of mortality all causes, Compared to the lack of consumption, “adds the doctor. “Conversely, adding sugar to coffee or tea seems to cancel part of these” longevity “benefits, and could even increase the risk To die prematurely, “concludes Dr. Gérald Kierzek.