The key to choosing and drinking coffee correctly is to choose varieties that contain caffeine, drink 2 to 3 cups per day, and enjoy them at the appropriate time. This can not only refresh the mind, but may also bring long-term benefits to brain health, but the premise is to avoid common misconceptions.
Choosing the right core: caffeine is key
To obtain cognitive protection through coffee, caffeinated coffee is the only effective choice. A long-term study of over 130000 people found that the group with the highest intake of caffeinated coffee had an 18% lower risk of dementia compared to those who hardly drink it. More importantly, decaffeinated coffee is not associated with this risk reduction, and even high intake may be associated with a higher risk of subjective cognitive decline.
This strongly suggests that caffeine is the core component that exerts neuroprotective effects.
From a biological perspective, caffeine may protect the brain through multiple pathways:
As an antagonist of adenosine receptors, it regulates synaptic transmission and reduces the deposition of β – amyloid protein
Reducing neuroinflammation and oxidative stress, both of which are important driving factors for neurodegenerative diseases
Improving insulin sensitivity and vascular function, indirectly reducing the risk of cognitive decline
So, if you drink coffee for the sake of your health, don't choose to take it off.
Control dosage: 2-3 cups per day is optimal
The benefits of coffee are not 'more is better'. Dose response analysis showed that 2 to 3 cups of caffeinated coffee (approximately 300 milligrams of caffeine) per day were associated with the lowest risk of dementia, and beyond this amount, the protective effect no longer increased. The intake of tea follows a similar pattern, with 1 to 2 cups per day having the most significant effect.
Why is there a 'ceiling'? Research suggests that the body may not be able to effectively metabolize excessive amounts of caffeine or other bioactive compounds. Converted, a standard freshly brewed coffee cup (approximately 237 milliliters) typically contains 100-150 milligrams of caffeine, with 2-3 cups falling within the optimal range.
Drinking the right way: timing and pairing are important
Choosing the right type and dosage, as well as drinking method, is also important. The following tips can make the experience healthier:
Choose the right time: 9:30-11:30 in the morning is the time when the refreshing effect is better. Avoid drinking immediately upon waking up, as high cortisol levels in the morning can compromise the energizing effect; It is also best not to drink it after 3 pm in the afternoon to avoid affecting nighttime sleep.
Refuse to drink coffee on an empty stomach: Do not drink too much coffee on an empty stomach, as it can cause palpitations and hand tremors. It is recommended to drink it after breakfast as it can reduce gastrointestinal irritation and aid absorption.
Add less "ingredients": Many fancy coffees are "calorie bombs" that add a lot of sugar and vegetable fat powder. For health reasons, try to choose black coffee or add only pure milk and a small amount of sugar. If you want to add flavor, you can sprinkle a little cinnamon powder, which also helps stabilize blood sugar levels.
Pay attention to physical fitness: From the perspective of traditional Chinese medicine, those who are afraid of cold, tired, and have insufficient yang energy are suitable for drinking hot coffee after breakfast; However, those with Yin deficiency and excessive fire, such as dry mouth and tongue, insomnia, etc., need to be cautious. People with gastrointestinal sensitivity or gastric ulcers should also drink with caution.
Finally, remember that coffee is a beverage that can be integrated into a healthy lifestyle, but its benefits are based on "moderation" and "correctness". For people who don't usually drink, there's no need to deliberately start; People with habits should maintain 2-3 cups of caffeinated coffee every day to enjoy its rich aroma.