喝咖啡与不喝咖啡，身体三个差距很明显！健康喝咖啡记住这几点！Drinking coffee and not drinking coffee, there are three obvious differences in the body! Remember these points when drinking coffee healthily!

与从不喝咖啡的人相比，这些长期喝咖啡的人身体上会不会有什么变化？日前哈佛大学的一项研究发现：咖啡对肠道影响实在是太大了。

健康时报任璇 摄

2024年11月，哈佛大学的研究人员在《自然·微生物学》期刊上发表的一项数万人研究发现：经常喝咖啡能改变肠道菌群。与从不喝咖啡的人（每月不足三杯）相比，每天喝三杯咖啡的人，其肠道中有益菌（L.asaccharolyticus）的水平高出4.5-8倍！①

咖啡豆，健康时报曹子豪 摄

2024年，北京协和医学院的研究人员发表在《美容皮肤病学杂志》上的一项研究发现：经常喝咖啡的人能够有效降低面部皮肤衰老的风险。

而多酚类化合物则具有抗氧化、抗炎等功效，有助于保护身体的细胞免受自由基的损伤，进而维护身体各个器官的正常功能，尤其是心血管系统。

咖啡的饮用时间最好放在早餐或午餐后喝比较适宜，可促进代谢，帮助消化。如果下午或晚上再喝咖啡，可能会影响晚上睡眠质量。

Coffee, many people regard it as a "weapon" to refresh themselves and prevent drowsiness, and some even drink 2-3 cups of coffee every day. Previous studies have confirmed that drinking coffee can indeed bring many health benefits.

Will there be any physical changes in these long-term coffee drinkers compared to those who never drink coffee? A recent study by Harvard University found that coffee has a significant impact on the gut.

Photo by Ren Xuan from Health Times

People who frequently drink coffee have a significant change in their gut microbiota!

In November 2024, researchers from Harvard University published a study involving tens of thousands of people in the journal Nature Microbiology, which found that regular coffee consumption can alter gut microbiota. Compared to those who never drink coffee (less than three cups per month), those who drink three cups of coffee a day have 4.5-8 times higher levels of beneficial bacteria (L.asaccharolyticus) in their intestines! ①

Research screenshot

This study is the largest study to date on the association between human gut microbiota and coffee consumption. Researchers divided over 22000 participants into three groups based on their coffee intake:

Group 1: Never drink coffee (less than 3 cups per month)

Group 2: Drink a lot of coffee (more than 3 cups per day)

Group 3: Moderate coffee consumption (between never drinking and drinking in large quantities)

Research has found a close relationship between coffee consumption and human gut microbiota, with coffee showing the strongest association among over 150 foods.

Compared to those who have never consumed coffee, the level of beneficial bacteria (L. asaccharolyticus) in those who drink a large amount of coffee is 4.5-8 times higher. The level of beneficial bacteria (L. asaccharolyticus) in moderate coffee drinkers is 3.4-6.4 times higher, and this difference is consistent for all populations worldwide.

Coffee beans, photographed by Cao Zihao from the Health Times

People who drink coffee for a long time and those who never drink coffee,

There are obvious differences in three aspects

1. There may be significant differences in gut microbiota

As pointed out in the above study, coffee has a significant effect on the level of L. asaccharolyticus, especially between non coffee drinkers and coffee drinkers. ①

People who frequently drink coffee have higher levels of beneficial gut bacteria such as L. asaccharolyticus. L. Asaccharolyticus is a beneficial gut bacterium that helps the intestine produce butyric acid, maintains intestinal barrier function, and helps prevent enteritis and colon cancer.

2. Low risk of facial skin aging

In 2024, researchers from Peking Union Medical College published a study in the Journal of Cosmetic Dermatology, which found that people who regularly drink coffee can effectively reduce the risk of facial skin aging.

Research screenshot

The study comprehensively analyzed the causal relationship between drinking tea, coffee, alcoholic beverages, and sugary drinks and facial skin aging. A study found that among the four beverages, only coffee can effectively reduce the risk of facial skin aging, and coffee intake can reduce the probability of facial aging by 15%. The other three beverages did not show a clear association with facial skin aging. ②

In other words, people who regularly drink coffee have a lower risk of facial skin aging and appear younger. A similar study published in the International Journal of Dermatology in 2014 found that coffee intake can effectively protect human skin from photoaging and reduce pigmentation. Researchers speculate that the reason for coffee beauty is due to the presence of polyphenols such as chlorogenic acid. ③

3. Lower risk of cardiovascular disease

A study published in the European Journal of Preventive Cardiology in 2022 found that drinking 0.5-3 cups of coffee per day was associated with a 12% decrease in all-cause mortality and a 17% decrease in cardiovascular disease mortality. ④

Research has shown that coffee contains various bioactive compounds, such as caffeine and polyphenolic compounds. Caffeine can stimulate the central nervous system, increase alertness and attention, and may also have a certain promoting effect on metabolism.

Polyphenolic compounds have antioxidant and anti-inflammatory effects, which help protect the body's cells from free radical damage and maintain the normal function of various organs, especially the cardiovascular system.

Health Times Chart

Drinking coffee healthily, remember these 5 points

1. Don't drink coffee too hot

Whether it's coffee or other hot drinks, don't drink too hot. In 2016, the International Agency for Research on Cancer (IARC) released the carcinogenicity assessment results for beverages such as coffee that are too hot, and beverages with temperatures exceeding 65 ℃ were classified as Group 2A carcinogens. There is limited evidence of carcinogenicity to humans, but it is highly likely to cause cancer.

2. It is best not to exceed 5 cups per day

It is recommended not to drink more than 5 cups of coffee per day. The 2018 "Scientific Consensus on Coffee and Health" jointly released by the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention suggests that for healthy adults, 3-5 cups per day are appropriate (standard coffee cup capacity is 120-140 milliliters), which means that the daily intake of caffeine should not exceed 210-400 milligrams.

3. Don't drink coffee too late

It is best to drink coffee after breakfast or lunch, as it can promote metabolism and aid digestion. If you drink coffee again in the afternoon or evening, it may affect the quality of your sleep at night.

Photo by Wang Nan, Health Times

4. Do not drink on an empty stomach if your stomach is not good

People with poor stomach, especially those with underlying diseases such as chronic gastritis and gastroesophageal reflux, are advised not to drink coffee on an empty stomach.

5. Don't force yourself without drinking habits

Everyone's physical condition and lifestyle habits are different. Some people don't like drinking coffee, while others may experience frequent urination, palpitations, and gastrointestinal discomfort when drinking coffee. If you don't have the habit of drinking coffee, there's no need to force it. You can also benefit from other healthy lifestyles.

This article is based on:

① Manghi, P., Bhosle, A., Wang, K.et al.Coffee consumption is associated with intestinal Lawsonibacter asaccharolyticus abundance and prevalence across multiple cohorts. Nat Microbiol 9, 3120–3134 (2024).  https://doi.org/10.1038/s41564-024-01858-9

② Liu X, Li X, Ma J. Beverage consumption and facial skin aging: Evidence from Mendelian randomization analysis. J Cosmet Dermatol. 2024 May; 23(5):1800-1807. doi: 10.1111/jocd.16153. Epub 2024 Jan 4. PMID: 38178620.

③ Fukushima Y, Takahashi Y, Hori Y, Kishimoto Y, Shiga K, Tanaka Y, Masunaga E, Tani M, Yokoyama M, Kondo K. Skin photoprotection and consumption of coffee and polyphenols in healthy middle-aged Japanese females. Int J Dermatol. 2015 Apr; 54(4):410-8. doi: 10.1111/ijd.12399. Epub 2014 Jul 11. PMID: 25041334.

④ Light to moderate coffee consumption is associated with lower risk of death: a UK Biobank study. European Journal of Preventive Cardiology, 20 January 2022