Ah, coffee. Whether you’re cradling a travel mug on your way to work ordashing out after spin class to refuel with a skinny latte, it’s hard toimagine a day without it. The caffeine perks you up, and there’s somethingincredibly soothing about sipping a steaming cup of joe. But is drinkingcoffee good for you?
Good news: The case for coffee is stronger than ever. Study after studyindicates you could be getting more from your favorite morning beveragethan you thought: Coffee is chock full of substances that may help guardagainst conditions more common in women, including Alzheimer’s disease andheart disease.
“Caffeine is the first thing that comes to mind when you think aboutcoffee. But coffee also contains antioxidants and other active substancesthat may reduce internal inflammation and protect against disease,” saysDiane Vizthum, M.S., R.D., research nutritionist for Johns HopkinsUniversity School of Medicine.
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What are the top health benefits of drinking coffee?
Your brew gives you benefits beyond an energy boost. Here are the top wayscoffee can positively impact your health:
You could live longer.
Recent studies found that coffee drinkers are less likely to die from someof the leading causes of death in women: coronary heart disease, stroke, diabetes and kidney disease.
Your body may process glucose (or sugar) better.
That’s the theory behind studies that found that people who drink morecoffee are less likely to get type 2 diabetes.
You're less likely to develop heart failure.
Drinking one to two cups of coffee a day may help ward off heart failure, when a weakened heart has difficulty pumping enough blood to the body.
You are less likely to develop Parkinson's disease.
Caffeine is not only linked to a lower chance of developing Parkinson’s disease, but it may also help those with the condition better control theirmovements.
Your liver will thank you.
Both regular and decaf coffee seem to have a protective effect on yourliver. Research shows that coffee drinkers are more likely to have liverenzyme levels within a healthy range than people who don’t drink coffee.
Your DNA will be stronger.
Dark roast coffee decreases breakage in DNA strands, which occur naturallybut can lead to cancer or tumors if not repaired by your cells.
Your odds of getting colon cancer will go way down.
One in 23 women develop colon cancer. But researchers found that coffeedrinkers — decaf or regular — were 26 percent less likely to develop colorectal cancer.
You may decrease your risk of getting Alzheimer's disease.
Almost two-thirds of Americans living with Alzheimer’s disease are women. But the caffeine in two cups of coffee may provide significantprotection against developing the condition. In fact, researchers foundthat women age 65 and older who drank two to three cups of coffee a daywere less likely to develop dementia in general.
You're not as likely to suffer a stroke.
For women, drinking at least one cup of coffee a day is associated withlowered stroke risk, which is the fourth leading cause of female deaths.
5 Heart-Healthy Food Swaps
When it comes to your heart health, it's the little, everyday choices you make that can have the biggest impact on your future well-being. Isatu Isuk, a dietitian at The Johns Hopkins Hospital, suggests five simple adjustments you can make to help boost your heart health.
How much coffee is safe for women to drink each day?
It’s true, you can have too much of a good thing. Excessive intake ofcaffeinated coffee can make you jittery and cause:
- Increased heart rate
- Raised blood pressure
- Anxiety
- Trouble falling asleep
So how much coffee is the optimal amount to drink to get all the benefits,but avoid the negative side effects?
According to the Dietary Guidelines for Americans, it’s safe for most womento drink three to five cups of coffee a day with a maximum intake of 400milligrams of caffeine. (Caffeine content can vary depending on the type ofcoffee, but an average 8-ounce cup has 95 milligrams.)
But if you’re pregnant or breastfeeding, the rules are different. Checkwith your obstetrician before adding caffeine into your diet.
Vizthum also cautions, “Caffeine tolerance is different for everyone. Youwant to do what makes you feel good. You can still get some of thepotential health benefits by drinking one cup of coffee a day, or even bydrinking decaffeinated coffee.”
Also, remember that what you add to your coffee can make a difference inhow healthy the beverage really is. Instead of loading up on cream andsugar, Vizthum suggests adding up to two tablespoons of milk, milksubstitute or half- and- half, and using naturally sweet spices andflavorings. Try stirring in a ¼ teaspoon of the following for extra flavor:
- Vanilla extract
- Cardamom
- Cinnamon
- Cocoa powder
“The bottom line is that coffee is one part of your lifestyle,” addsVizthum. “Some of the factors that make a bigger impact on your health areeating a balanced diet, exercising and maintaining a healthy weight.Drinking coffee should just be an addition to those key health factors.”
Quick & Healthy Coffee Recipe
Iced Pumpkin Spice “Latte” Smoothie
Blend all ingredients to create a seasonally inspired drink. Using real pumpkin adds beneficial fiber.
- 1 cup coffee
- ½ cup milk of your choice (such as unsweetened vanilla flavored almond milk, skim or 1% milk)
- 2 teaspoons pumpkin pie spice (or ½ teaspoon each ground cinnamon, nutmeg, ginger and allspice)
- 1 teaspoon vanilla extract
- ½ cup canned plain pumpkin
- 4 ice cubes
Try to limit added sugar as much as you can! If you MUST add sweetener, try pure maple syrup in a small quantity- start with 1 teaspoon.
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Thanksgiving and Prayer
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As for me, far be it from me that I should sin against the LORD by ceasing to pray for you. And I will continue to teach you the good and right way.
Romans 12:2
Do not be conformed to this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what is the good, pleasing, and perfect will of God.
Ephesians 1:16
I have not stopped giving thanks for you, remembering you in my prayers,
Ephesians 1:17
that the God of our Lord Jesus Christ, the glorious Father, may give you a spirit of wisdom and revelation in your knowledge of Him.
Ephesians 5:17
Therefore do not be foolish, but understand what the Lord's will is.
Philippians 1:9
And this is my prayer: that your love may abound more and more in knowledge and depth of insight,
Colossians 1:4
because we have heard about your faith in Christ Jesus and your love for all the saints--
For this cause we also, since the day we heard it, do not cease to pray for you, and to desire that you might be filled with the knowledge of his will in all wisdom and spiritual understanding;
since.
Colossians 1:3,4,6
We give thanks to God and the Father of our Lord Jesus Christ, praying always for you, …
Romans 1:8-10
First, I thank my God through Jesus Christ for you all, that your faith is spoken of throughout the whole world…
Ephesians 1:15,16
Wherefore I also, after I heard of your faith in the Lord Jesus, and love unto all the saints, …
do.
1 Samuel 12:23
Moreover as for me, God forbid that I should sin against the LORD in ceasing to pray for you: but I will teach you the good and the right way:
Acts 12:5
Peter therefore was kept in prison: but prayer was made without ceasing of the church unto God for him.
Philippians 1:4
Always in every prayer of mine for you all making request with joy,
that ye.
1 Corinthians 1:5
That in every thing ye are enriched by him, in all utterance, and in all knowledge;
Ephesians 1:15-20
Wherefore I also, after I heard of your faith in the Lord Jesus, and love unto all the saints, …
Ephesians 3:14-19
For this cause I bow my knees unto the Father of our Lord Jesus Christ, …
of his.
Colossians 4:12
Epaphras, who is one of you, a servant of Christ, saluteth you, always labouring fervently for you in prayers, that ye may stand perfect and complete in all the will of God.
Psalm 143:10
Teach me to do thy will; for thou art my God: thy spirit is good; lead me into the land of uprightness.
John 7:17
If any man will do his will, he shall know of the doctrine, whether it be of God, or whether I speak of myself.
wisdom.
Colossians 3:16
Let the word of Christ dwell in you richly in all wisdom; teaching and admonishing one another in psalms and hymns and spiritual songs, singing with grace in your hearts to the Lord.
Colossians 4:5
Walk in wisdom toward them that are without, redeeming the time.
Psalm 119:99
I have more understanding than all my teachers: for thy testimonies are my meditation.