Health & Life

What Happens to Your Body If You Drink a Cup of Coffee Every Day?

You've probably wondered more than once how coffee affects your body and what happens when you drink it every day.

28 July, 2024

Boost Alertness and Neurological Benefits

Moderate levels of caffeine can increase alertness, energy, and focus. The polyphenols in coffee reduce harmful oxidative stress and cellular inflammation, offering neurological benefits by improving mood and reducing anxiety and the risk of depression.

Harvard Medical School epidemiologist, Elizabeth Mostofsky, notes that caffeine can block brain receptors associated with pain, enhancing the effects of pain-relieving medications. A review of 11 studies involving 29,000 people also showed that coffee drinkers had a lower risk of Alzheimer’s disease and cognitive decline.

What Happens to Your Body When You Drink One Cup of Coffee a Day?

Reduced Risk of Diabetes

Polyphenols and minerals such as magnesium in coffee can improve insulin and glucose metabolism in the body. The active compounds in this beverage maintain the function of beta cells in the pancreas, where insulin is produced to regulate blood sugar levels.

Numerous long-term studies have indicated that regular coffee drinkers have a lower risk of developing type 2 diabetes compared to non-drinkers.

Prevent Gallstones

Additionally, caffeine in coffee can prevent cholesterol from forming crystals in the gallbladder. A study of 46,008 men tracked the development of gallstones and their coffee consumption over 10 years. The research concluded that men who drank coffee regularly were significantly less likely to develop gallstones than those who didn’t.

Longer Lifespan

In a study based on data from 200,000 participants followed for 30 years, scientists found a link between drinking a moderate amount of coffee and a reduced risk of early death. The authors suggested that the bioactive compounds in coffee might hinder the development of chronic diseases by reducing inflammation and improving insulin resistance.

Weight Loss Support

A study conducted by Professor Derrick Alperet from the Department of Nutrition at the Harvard TH Chan School of Public Health showed that drinking black coffee without sugar or cream was associated with reduced body fat and supported weight loss.

“Drinking coffee regularly contributes to better overall health when combined with a healthy diet rich in fruits, vegetables, fish, and whole grains, with less sugar and less red meat, and processed foods,” said Derrick Alperet.

In addition to the benefits mentioned above, coffee can also enhance sports performance, protect the liver, and support cardiovascular health. It’s important to note that coffee should be consumed in moderation and not after 12 noon, as it can interfere with sleep quality. Coffee should also not be consumed immediately upon waking up, as it can release stress-inducing hormones.

However, excessive coffee consumption can have some drawbacks:

Sleep Disturbances

Coffee can disrupt your sleep, depending on your physiology. Consuming too much caffeine at any time of the day may have other negative impacts on your health. So, if you feel restless, agitated, anxious, or experience panic attacks, cut back on your coffee intake as soon as possible.

Choosing to drink coffee daily can be a primary cause of mental instability if you haven’t consumed coffee before. Avoid drinking excessive coffee throughout the day, and stop if you notice any adverse health effects.

Unfiltered Coffee Consumption May Increase Cholesterol Levels

Drinking filtered coffee regularly will not harm you or increase your LDL cholesterol. Avoid drinking unfiltered coffee. Studies show that regularly drinking unfiltered coffee leads to elevated cholesterol levels.

Coffee Consumption During Pregnancy Can Adversely Affect Mother and Baby’s Health

Pregnant women must take care of their health, including maintaining a healthy diet. Unfortunately, for coffee lovers, caffeine may not be the best choice during pregnancy. Coffee can affect your mood, and your psychology already fluctuates during pregnancy.

Additionally, coffee increases your heart rate, making you feel more tired. High caffeine levels can be harmful to the fetus, as they cannot metabolize caffeine efficiently, leading to negative impacts on the fetus, reduced nutrient absorption, and possible fetal malnutrition and low birth weight.

Therefore, for pregnant women, although the evidence is inconclusive, we recommend limiting coffee intake during this life stage. It may be best for pregnant women to decide not to drink coffee daily and avoid certain other beverages.

How Much Coffee Should You Drink Daily?

With all the information available about coffee and its effects on your health, you may find it challenging to determine how much coffee you should drink daily.

If you’re generally healthy, you can enjoy 1-2 cups per day. Avoid excessive coffee consumption. If you experience “coffee drunkenness” symptoms, reduce your intake.

If you have any medical conditions, consult your doctor before deciding to drink coffee daily.

Frequently asked questions

Drinking a cup of coffee every day has a range of effects on the body, including improved cognitive function, increased energy levels, and enhanced physical performance. Coffee contains caffeine, a stimulant that can improve focus and reduce fatigue. It also contains antioxidants that can protect the body against disease and promote overall health. However, excessive coffee consumption can lead to negative side effects such as insomnia, restlessness, and gastrointestinal issues.

Coffee can have a significant impact on brain function. The caffeine in coffee blocks adenosine receptors, leading to increased neuron firing and improved cognitive function. This can result in enhanced focus, memory, and mood. Coffee also stimulates the production of dopamine, a neurotransmitter associated with pleasure and reward, which can contribute to a sense of well-being.

Coffee has been linked to a variety of physical health benefits. It can improve physical performance by increasing epinephrine levels, which prepares the body for intense physical exertion. Coffee also contains essential nutrients such as riboflavin, pantothenic acid, manganese, potassium, and magnesium, which contribute to overall health. Additionally, the antioxidants in coffee can reduce inflammation and protect against chronic conditions such as type 2 diabetes, liver disease, and certain types of cancer.

While moderate coffee consumption is generally considered safe, excessive intake can lead to negative side effects. These include insomnia and restlessness due to caffeine’s stimulating effects. Coffee can also act as a diuretic, which may contribute to dehydration if fluid intake is not adequate. In some individuals, coffee can cause or aggravate gastrointestinal issues such as acid reflux, heartburn, and diarrhea. It is important to monitor your body’s response and consume coffee in moderation to minimize potential negative effects.

Moderation is key when it comes to coffee consumption. Most health organizations suggest that up to 400 mg of caffeine per day (approximately 4 cups of coffee) is safe for healthy adults. However, it’s important to consider individual factors such as sensitivity to caffeine, pre-existing health conditions, and any medications being taken. Pregnant women and individuals with certain health concerns may need to further limit their coffee intake, so consulting with a healthcare professional is advisable to determine the appropriate amount for your specific circumstances.