I used to think coffee was bad for me.
However, I watched Live to 100 - Secrets of the Blue Zones on Netflix, and my thoughts about coffee have changed.
Introduction - What are Blue Zones?
Blue Zones are places in the world where people commonly live over 100 years old.
The 5 Blue Zones are:
Okinawa, Japan
Sardinia, Italy
Nicoya Peninsula, Costa Rica
Icaria, Greece
Loma Linda, California, USA
People in Blue Zones tend to have a plant-based diet, regular exercise, a strong social community, consume in moderation, and have a sense of purpose.
They live long, healthy lives, and drinking coffee is one aspect of their lifestyle! In these places people drink up to 2 or 3 black coffees per day!
"Most centenarians in Blue Zones regions drink up to 2 or 3 cups of black coffee per day! The American Heart Association found that consuming coffee, both caffeinated and decaf, was associated with a lower risk of total mortality."
Source: Blue Zones
Health Benefits of Coffee: Scientific Evidence
Antioxidant Powerhouse
One of the key components that make coffee a star in the Blue Zones is its rich antioxidant content.
Antioxidants help combat harmful free radicals in the body, reducing oxidative stress and inflammation. A study done by The Journal of Nutrition showed that coffee is a significant source of these antioxidants, reducing the risk of major chronic degenerative diseases.
Heart Health
Cardiovascular health is a critical factor in living a long life, and moderate coffee consumption has been associated with a reduced risk of heart disease.
Research from Blue Zones, such as Ikaria in Greece, suggests that coffee drinkers in these regions tend to have healthier hearts. Coffee may help lower blood pressure, improve cholesterol levels, and reduce the risk of stroke.
Can improve Mood
There is a strong connection between coffee and mood, particularly in women. In a study published by the Archives of Internal Medicine, researchers found that women who drank 2 to 3 cups of caffeinated coffee per day were 15 percent less likely to become depressed over a 10-year period.
Improved Cognitive Function:
A CAIDE study undertaken in 2019 showed that coffee consumption may lead to better cognitive function and a lower risk of neurodegenerative diseases like Alzheimer's and Parkinson's. People in Blue Zones like Okinawa, Japan, where coffee is enjoyed, show lower rates of these conditions.
Enhanced Metabolism
Coffee contains caffeine, a natural stimulant known to boost metabolism. In Blue Zones, coffee is often consumed in moderation, providing residents with a potential metabolic edge. A faster metabolism can assist in maintaining a healthy weight and preventing obesity-related health issues.
Liver Health
Some Blue Zones, such as Sardinia in Italy, have a high consumption of coffee. Research suggests that coffee may protect the liver from various diseases, including cirrhosis and liver cancer. This benefit can be crucial to overall health and longevity.
Social Connection
In Blue Zones, coffee is not just about the beverage itself but the social aspect of its consumption. Gathering over coffee fosters strong social connections, which are another key to living long. These interactions contribute to lower stress levels and a sense of belonging.
“Sardinians often gather at a local coffee shop and slowly drink their coffee together after a meal or as a pick-me-up later in the day, too."
- Dan Buettner, Blue Zones expert and narrator of Live to 100: Secrets of Blue Zones
Conclusion
While coffee can provide numerous health benefits, moderation is key.
People living in Blue Zones typically enjoy coffee in sensible amounts, often as part of a balanced diet and healthy lifestyle. Too much coffee can lead to negative effects like insomnia and anxiety.
Everyone is different and reacts differently, so it's important to listen to your body.
Enjoy coffee in moderation while adopting healthy life style traits of Blue Zone people for a longer, healthier life.
References:
The Journal of Nutrition
Intakes of Antioxidants in Coffee, Wine, and Vegetables Are Correlated with Plasma Carotenoids in Humans
JAMA Network
Coffee, Caffeine, and Risk of Depression Among Women
American Heart Association
Association of Coffee Consumption With Total and Cause-Specific Mortality in 3 Large Prospective Cohorts
Netflix
Live to 100, Secrets of the Blue Zones by Dan Buettner
WELL + GOOD
Coffee Isn’t Consumed as a Morning ‘Pick-Me-Up’ by Many of the Longest-Living People on the Planet, BTW
Blue Zones
Science Confirms: Coffee Can Add Years To Your Life
Wikipedia
Blue zone
National Library of Medicine
Caffeine as a protective factor in dementia and Alzheimer's disease
Chat GPT
Coffee & Blue Zones Health
Wow, this is a brilliant article, thank you for the insights David! It's helping me enjoy my coffee right now, totally guilt free I've always found coffee to be a hard one - some people say "oh it's bad" some people say "oh it's good!" bu I think you hit the nail on the head when you say it's about moderation