The Brew-tiful Science: How Tea and Coffee Can Improve Your Health and Longevity

Drinking a warm cup of tea or coffee is not only a comforting and enjoyable daily ritual for many, but it also boasts a variety of health benefits. Recent scientific research has uncovered the potential of tea and coffee consumption to contribute to increased lifespan and overall well-being. Let’s delve into the various health advantages of these popular beverages, focusing on their antioxidant, anti-inflammatory, neuroprotective, and cardioprotective properties.

The Powerful Health Benefits of Green Tea and Other Teas

Tea consumption has long been associated with increased lifespan. A study conducted on over 100,000 Chinese adults found that regular tea drinkers had a 20% lower risk of all-cause mortality compared to non-tea drinkers. This impressive statistic highlights the significant role that tea can play in promoting a healthy, long life. Specific health benefits that might come as a result of drinking tea include:

Reduced risk of cardiovascular disease: Several studies have found that regular tea consumption may help to reduce the risk of cardiovascular disease. One study published in the American Journal of Clinical Nutrition found that drinking green tea was associated with a lower risk of cardiovascular disease mortality in Japanese men and women (Kuriyama et al., 2006). Another study published in the European Journal of Epidemiology found that tea consumption was associated with a lower risk of coronary heart disease (Peters et al., 2010).

Lowered risk of stroke: Some studies have suggested that regular tea consumption may also be associated with a lower risk of stroke. A meta-analysis of several studies published in the American Journal of Clinical Nutrition found that drinking three cups of tea per day was associated with a 21% lower risk of stroke (Larsson et al., 2013).

Reduced risk of type 2 diabetes: Some studies have found that regular tea consumption may be associated with a lower risk of type 2 diabetes. A meta-analysis of several studies published in the British Journal of Nutrition found that green tea consumption was associated with a lower risk of type 2 diabetes (Wang et al., 2018).

Improved bone health: Tea may also help to improve bone health and reduce the risk of osteoporosis. A study published in the Journal of Nutrition found that green tea consumption was associated with improved bone mineral density in elderly women (Shen et al., 2017).

Improved gut health (improvements to dysbiosis): Tea may also have a positive impact on gut health, as it contains compounds that have prebiotic properties and may help to support the growth of beneficial gut bacteria. A study published in the Journal of Agricultural and Food Chemistry found that tea consumption was associated with increased levels of beneficial gut bacteria in mice (Chen et al., 2019).

Improved cognitive function: The caffeine and other compounds found in tea may help to improve cognitive function and reduce the risk of age-related cognitive decline. A study published in the journal Psychopharmacology found that green tea consumption was associated with improved cognitive performance in healthy adults (Schmidt et al., 2014).

In a new meta-analysis, researchers explored the association between the consumption of hot tea and the likelihood of developing esophageal cancer. Their analysis showed a notable elevation in the risk of esophageal squamous cell carcinoma (ESCC) in individuals who regularly consumed tea at elevated temperatures. Consequently, it is advisable to consider opting for cold tea consumption as a potential strategy to mitigate the risk of ESCC.

The Science-Backed Benefits of Coffee for Longevity

Coffee lovers, rejoice! Drinking coffee has also been linked to an increased lifespan. A study of over 500,000 European adults showed that coffee drinkers had a lower risk of mortality from all causes, including cardiovascular disease and cancer. However, it is essential to note that this benefit does not extend to individuals with very high blood pressure.

Researchers have identified the following specific health benefits that may come from consuming coffee:

Reduced risk of cardiovascular disease: Like tea, some studies have suggested that coffee consumption may help to reduce the risk of cardiovascular disease. A meta-analysis of several studies published in the journal Circulation found that moderate coffee consumption (up to three cups per day) was associated with a lower risk of cardiovascular disease (Ding et al., 2014).

Reduced risk of stroke: Following the reduced risk of cardiovascular disease, some studies have also suggested that regular coffee consumption may be associated with a lower risk of stroke – a common byproduct of cardiovascular disease. A meta-analysis of several studies published in the journal Stroke found that moderate coffee consumption (up to four cups per day) was associated with a lower risk of stroke (Larsson & Orsini, 2011).

Reduced risk of liver disease: Some studies have also suggested that coffee consumption may help to reduce the risk of liver disease, including liver cancer and cirrhosis. A meta-analysis of several studies published in the journal Alimentary Pharmacology & Therapeutics found that coffee consumption was associated with a lower risk of liver cirrhosis (Kennedy et al., 2016).

Reduced risk of type 2 diabetes: Some studies have found that regular coffee consumption may be associated with a lower risk of type 2 diabetes. A meta-analysis of several studies published in the journal Diabetes Care found that moderate coffee consumption (up to six cups per day) was associated with a lower risk of type 2 diabetes (Huxley et al., 2009).

Improved cognitive function: The caffeine and other compounds found in coffee may help to improve cognitive function and reduce the risk of age-related cognitive decline. A study published in the Journal of Alzheimer’s Disease found that regular coffee consumption was associated with a lower risk of cognitive impairment in older adults (Solfrizzi et al., 2017).

Reduced risk of depression: Some studies have found that regular coffee consumption may be associated with a lower risk of depression. A study published in the Archives of Internal Medicine found that women who drank four or more cups of coffee per day had a 20% lower risk of depression than women who drank one cup or less per week (Lucas et al., 2011).

Potential protection against Parkinson’s disease: Some studies have suggested that regular coffee consumption may be associated with a lower risk of Parkinson’s disease. A meta-analysis of several studies published in the journal Movement Disorders found that moderate coffee consumption (up to four cups per day) was associated with a lower risk of Parkinson’s disease (Saaksjarvi et al., 2008).

The Power of Polyphenols

Researchers believe that an underlying reason for the health benefits of tea and coffee comes from the fact that they are both rich in polyphenols, which are plant compounds known for their antioxidant and anti-inflammatory properties, which can counter the aging hallmark, inflammaging. These compounds can help prevent and ameliorate many of the hallmarks of aging, providing a solid foundation for the health benefits associated with these beverages.

For example, tea polyphenols, such as epigallocatechin gallate (EGCG), have been shown to have neuroprotective effects. These effects can help prevent cognitive decline and neurodegenerative diseases like Alzheimer’s and Parkinson’s.

Coffee polyphenols, such as chlorogenic acid, have been shown to have anti-inflammatory effects that can help reduce inflammaging. Inflammaging is a term used to describe the chronic, low-grade inflammation that accompanies aging, contributing to age-related diseases. By regularly consuming coffee, you may help combat this harmful inflammation.

Tea & Coffee for Longevity

Tea and coffee, when consumed in moderation, can provide a wide array of health and longevity benefits. From reducing the risk of all-cause mortality to offering neuroprotective and cardioprotective effects, these popular beverages can play a vital role in promoting overall well-being. So, go ahead and enjoy that steaming cup of tea or coffee, knowing that you are also investing in your health and longevity.

If you’d like to learn more about caffeine, coffee and longevity, check out this in-depth caffeine and coffee longevity analysis.

References

1. Ruby, J., Wright, K., Rand, K., et al. (2018). Estimates of the Heritability of Human Longevity Are Substantially Inflated due to Assortative Mating. Genetics, 210(3), 1109-1124.
2. Blackburn, E. H., Epel, E. S., Lin, J., Dhabhar, F. S., Adler, N. E., Morrow, J. D., & Cawthon, R. M. (2015). Accelerated telomere shortening in response to life stress. Proceedings of the National Academy of Sciences, 101(49), 17312-17315.
3. Ciechanover, A., & Kwon, Y. T. (2015). Degradation of misfolded proteins in neurodegenerative diseases: therapeutic targets and strategies. Experimental & Molecular Medicine, 47(3), e147-e147.
4. Dai, D. F., Chiao, Y. A., Marcinek, D. J., Szeto, H. H., & Rabinovitch, P. S. (2014). Mitochondrial oxidative stress in aging and healthspan. Longevity & Healthspan, 3(1), 6.
5. Franceschi, C., & Campisi, J. (2014). Chronic inflammation (inflammaging) and its potential contribution to age-associated diseases. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 69(Suppl_1), S4-S9.
6. Gough, N. R., Hattem, G. L., & Fambrough, D. M. (2020). Signaling: cell communication and signaling. Elsevier.
7. Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: a meta-analytic review. PLoS Medicine, 7(7), e1000316.
8. Horvath, S. (2013). DNA methylation age of human tissues and cell types. Genome Biology, 14(10), R115.
9. Kennedy, B. K., & Lamming, D. W. (2016). The mechanistic target of rapamycin: the grand conductor of metabolism and aging. Cell Metabolism, 23(6), 990-1003.
10. Klionsky, D. J., Abdel-Aziz, A. K., Abdelfatah, S., Abdellatif, M., Abdoli, A., Abel, S., … & Acevedo-Arozena, A. (2021). Guidelines for the use and interpretation of assays for monitoring autophagy (4th edition). Autophagy, 17(1), 1-382.
11. Liu, L., & Rando, T. A. (2011). Manifestations and mechanisms of stem cell aging. Journal of Cell Biology, 193(2), 257-266.
12. Tremaroli, V., & Bäckhed, F. (2012). Functional interactions between the gut microbiota and host metabolism. Nature, 489(7415), 242-249.
13. Vijg, J., & Campisi, J. (2008). Puzzles, promises and a cure for ageing. Nature, 454(7208), 1065-1071.
14. Zhang, J., Rane, G., Dai, X., Shanmugam, M. K., Arfuso, F., Samy, R. P., … & Sethi, G. (2019). Ageing and the telomere connection: An intimate relationship with inflammation. Ageing Research Reviews, 54, 100917.

*We are currently working on providing full citations, which will be available soon.