If the thought of facing the day without your morning coffee feels unimaginable, you’re not alone. For many of us, that first cup must be consumed before our brains kick into gear. And now, there’s another reason to keep the espresso machine running.
According to a new study, coffee could help women age more healthily. Harvard University researchers tracked nearly 50,000 women for 32 years and found that those who drank coffee each day were more likely to age well into their 70s and beyond.
Participants who consumed three small cups of caffeinated coffee daily (approximately 315mg of caffeine) during midlife had a two to five per cent to higher likelihood of healthy ageing. In the 30-year follow-up period, about 3,700 women met the criteria for healthy ageing.
The researchers defined healthy ageing as living to at least 70, being free of chronic diseases such as cancer, stroke and type 2 diabetes as well as having good physical, mental, and cognitive health.
On the flip side, the researchers didn’t find any links with tea or decaf coffee and found those who drank more soft drink, such as cola, had a lower chance of healthy ageing.
While they couldn’t pinpoint exactly why coffee is so beneficial, it could be thanks to the fact it is rich in polyphenols – powerful plant compounds that have antioxidant and anti-inflammatory effects. These compounds are thought to support heart health, reduce oxidative stress and enhance brain function.
The best time to drink coffee
Previous studies have found that morning coffee drinkers reap the biggest benefits, and it may all come down to body clock science. Our circadian rhythms are designed to support wakefulness in the morning and rest at night.
Drinking coffee earlier in the day aligns better with this natural rhythm and may reduce the risk of disrupted sleep, high blood pressure and inflammation – all of which are linked with chronic disease.
Sipping lattes into the afternoon, however, can interfere with melatonin production and mess with your sleep, particularly as we age and become more sensitive to stimulants.
How to make your coffee habit healthier
Stick to the morning: aim to have your coffee before midday to avoid disrupting sleep cycles.
Keep it simple: ditch the sugar and opt for a dash of milk or a milk alternative if you don’t like the taste of black coffee.
Don’t overdo it: two cups seem to be the sweet spot. More than four may increase anxiety, disrupt sleep or impact bone health over time.
Pair it with breakfast: coffee on an empty stomach can lead to an upset gut, so serve it after food.
