Coffee. As a society, we love it, don’t we?! Whether I’m in London or travelling, coffee shops are everywhere, with more independent brands constantly popping up. It’s the morning ritual many of us can’t imagine starting the day without. Yet it’s also one of the most debated beverages when it comes to our health.
Is it good for you? Bad for you? Should you cut it out completely or embrace it fully? How should you drink it? A scroll on social media and the algorithms will deliver you endless new healthy coffee products or coffee alternatives, promising so much!
A side note – personally, I’m a tea drinker – coffee doesn’t really do it for me, yet I get asked about it so often, and the science has become too interesting to ignore.
I wrote about coffee a long time ago, yet the research has come a long way since then. So, I’m revisiting it, because so many of my clients and followers still ask about it – it’s the one drink no one wants to give up! So, here’s my research-based take.
The Benefits of Coffee
The truth is, coffee has been unfairly demonised for years. While it’s certainly not for everyone, recent studies have shown that, when consumed mindfully, it can support a healthy lifestyle.
When I talk about coffee, I’m referring to good quality freshly roasted coffee, not processed instant coffee – if that’s your beverage of choice, it’s time to ditch that and move to a better quality.
Coffee is now recognised as one of the richest sources of antioxidants in the modern diet. And that’s just the start. Current studies link moderate coffee consumption with a reduced risk of several chronic diseases, including Alzheimer’s disease, Parkinson’s disease, type 2 diabetes, liver disease (including cirrhosis and liver cancer). It’s also been shown to support brain function, boost mood, improve physical performance, and enhance metabolic health. Many of these benefits are due to coffee’s plant compounds and naturally occurring caffeine, which acts as a mild stimulant and may support mental focus and clarity.
Most research suggests that 3 to 4 cups of coffee per day (providing roughly 300–400 mg of caffeine) is a safe range for most healthy adults and can offer protective benefits. This can vary from person to person; some can tolerate more than others, so it’s important to recognise how coffee affects you. Drinking excessive amounts can lead to heart palpitations, restlessness, trouble sleeping, anxiety, digestive issues, and it can be addictive, causing a dependency. This is why, as with all things, balance is key. Just because studies show coffee can be beneficial doesn’t mean we should be drinking it throughout the day. Moderation is important.
Caffeine: listening to your body
One key thing to understand is that caffeine remains in your system for up to 6 to 8 hours, and for some people, even longer. If you’re someone who struggles with falling or staying asleep, it’s worth avoiding coffee from 12pm to 2pm to minimise disruption to your sleep. Everyone metabolises caffeine differently, so it’s important to find a timing that works for your body.
Coffee doesn’t work for everyone, and that’s ok. Some people metabolise caffeine more slowly than others and may feel anxious, overstimulated, or find that their sleep is affected, even after just one cup. If you struggle with anxiety, panic disorders, or insomnia, or are experiencing acid reflux or gut sensitivities, you may find coffee to be irritating rather than helpful.
Pregnant and breastfeeding women are generally advised to limit their caffeine intake to 200 mg per day (about one regular cup). And those with certain heart conditions or taking medications that interact with caffeine should speak with their GP before consuming it regularly.
Coffee quality
Not all coffee is created equally – the quality matters. Choose organic where possible to reduce pesticide exposure.
Instant coffee is a convenient option, but it differs from freshly brewed coffee in several ways, especially when it comes to quality, health benefits, and processing methods. The freeze-drying process of instant coffee greatly reduces the benefits, and it may have harmful additives. Like everything I write about, as fresh as possible is always better than processed.
Also, try to avoid adding lots of sugar, flavoured syrups, or ultra-processed creamers, as they can outweigh any benefits. For the benefits, you want to be drinking it black, or with a splash of milk or a clean plant-based alternative.
It’s also better to buy fresh coffee beans and grind them before brewing. This preserves more antioxidants and beneficial compounds, which support metabolism and reduces inflammation.
The best time to drink coffee
It’s worth paying attention to when you drink it. Having coffee too late in the day can interfere with your sleep, especially for slower caffeine metabolisers. And drinking it on an empty stomach first thing in the morning can, for some, lead to cortisol spikes or digestive discomfort, so consider pairing it with food.
A note on decaf
Love coffee and want the benefits, yet caffeine doesn’t agree with you? Decaf is a great choice, and again, be careful what you choose. Decaf coffee still provides many of the same health benefits as regular coffee, however, the quality of decaf coffee depends on the beans and how the caffeine is removed. The best option is an organic, single-origin, and Swiss Water Processed bean – this is chemical-free and uses only water, temperature, and time to remove the caffeine. It retains more antioxidants and the natural coffee flavours.
Coffee: My final thoughts
We’ve moved past the days of calling coffee “bad.” It isn’t a miracle drink, but it’s also not the villain it’s often made out to be. Like most things, it comes down to how it fits into your lifestyle and how your body responds to it. For many women, especially those over 40, coffee can be part of a healthy, vibrant routine – when it’s enjoyed mindfully and in moderation.
Again, we can see that being healthy isn’t about rigid rules or extremes or giving up everything you love. It’s about making informed choices that feel good in your body, the important thing is that you’re tuning into what works for you.
Take the Next Step in Your Diet & Healthy Lifestyle Journey
Thank you for reading this post about how coffee consumption can be a part of a healthy lifestyle. If you need support getting your diet, energy and health on track, please reach out. Sometimes it can be easier to work with someone rather than go it alone.
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