Moderate coffee consumption is increasingly associated with health benefits, and a new study published in BMJ Mental Health suggests that the drink may even be linked to longer telomeres, a biological marker of aging. To better understand these results, we spoke with expert Daniela Zaminiani, a nutritionist specializing in coffee.
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According to the expert, the study reinforces what nutrition already observes in practice.
“Coffee is a nutritionally complex beverage and, when consumed in moderation, is already associated with positive metabolic outcomes. The relationship with longer telomeres suggests a possible role in cellular processes linked to aging, although we cannot yet speak of causality,” he explains.
Stress, inflammation and accelerated aging
Daniela points out that people with psychiatric disorders tend to age biologically more quickly due to a number of factors.
Stimulates stomach acid production and intestinal contractions, thereby aiding digestion
“There is a greater physiological stress load, changes in eating habits, high consumption of ultra-processed foods, irregular meals and insufficient sleep. All of this promotes metabolic inflammation and creates a less favorable environment for cellular maintenance.”
Why coffee can help
The possible protective effect of coffee would be linked mainly to its antioxidant action.
“Coffee is one of the largest dietary sources of antioxidants in the population’s usual diet. By reducing systemic oxidative stress, it may contribute to a more stable cellular environment, helping to preserve structures such as telomeres.”
She emphasizes that the benefits don’t just come from caffeine.
“Coffee should be understood as a complex functional food. Bioactive compounds such as polyphenols and chlorogenic acids appear to play a more important role than caffeine alone.”
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The importance of the right dose
The study highlights the benefits of consuming 3 to 5 cups per day, but no more – which is common in nutrition, according to Daniela.
“There is a range in which diet has a positive effect. Excess can increase cortisol, impair sleep and generate metabolic stress.”
The main risk of excessive consumption, he explains, is the indirect impact.
“When coffee begins to mask fatigue and lack of sleep, it promotes chronic inflammation and metabolic imbalances. Coffee is not a villain, the problem lies in the lack of dose adjustment.”
Sleep: the point of balance
The nutritionist is categorical in stating that sleep can cancel out any benefits.
“If coffee compromises rest, it may reverse the positive effects associated with antioxidants. This especially occurs when consumed at inappropriate times or in large quantities.”
Coffee may improve mood, reduce risk of depression, and have beneficial neurological effects
How to consume coffee healthily
In a practical way, Daniela recommends:
- preferential consumption until early afternoon;
- attention to individual tolerance;
- avoid sugary drinks or those containing excessive caloric ingredients;
- opt for simple methods, like brewed coffee or espresso, which better preserve bioactive compounds.
Some profiles require caution.
“People with insomnia, anxiety, or reflux should pay more attention to quantity and timing. Adjusting intake is usually more effective than following a generic recommendation.”
Coffee does not act alone
“Longevity does not depend on a single food. Coffee can be an ally when consumed in a balanced way and as part of a healthy diet. It adds benefits, but does not replace essential pillars such as a good diet, sufficient sleep and a balanced routine.”
Other habits also impact telomere health.
“A diet rich in vegetables, fruits, fiber and antioxidants, in addition to regular nutrition and quality sleep, is essential for cellular health. »
Caffeine increases alertness, focus, concentration and disposition, improving performance in workouts and daily tasks
Limits and scientific caution
Daniela reminds that the study has important limitations, such as self-reporting of consumption, lack of details on the type and preparation of coffee and a single measurement of telomeres. “These factors prevent definitive conclusions about cause and effect from being drawn.”
She therefore emphasizes that it is still too early to say that coffee makes you “age more slowly”.
“We need longitudinal studies, with better control of consumption and the dietary context as a whole.”
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