Yes, drinking coffee, specifically the caffeine in it, can improve memory, especially when consumed after learning, by enhancing memory consolidation (strengthening memories) and aiding in difficult discriminations (pattern separation), though effects vary and high doses might be less effective or even detrimental, with benefits often seen under suboptimal alertness conditions like the early morning.
Consuming caffeinated coffee results in significantly higher memory performance on an explicit cued–recall task in the early morning, but not in the late afternoon.
Drinks that enhance brain function
Some studies have shown that caffeine in coffee and tea may reduce dementia risk by a small amount, while other studies show no effect or a slightly increased risk.
About 75% of the brain is made up of water
This means that dehydration, even as small as 2%, can have a negative effect on brain functions. Dehydration and a loss of sodium and electrolytes can cause acute changes in memory and attention.
By altering levels of brain chemicals involved in mood, caffeine consumption may reduce risk of depression. In research that examined the health records of more than 200,000 men and women, risk of suicide was 45% lower in people who consumed two to three daily cups of coffee compared with people who drank no coffee.
With studies showing that dark roast coffee has the most positive effects on the brain, it is the perfect time to start exploring the flavor profiles of high-quality dark roasts.
The "2-hour coffee rule" suggests waiting 90 minutes to 2 hours after waking up to drink your first cup of coffee to optimize caffeine's effects, avoid interfering with your natural cortisol spike (which peaks shortly after waking), and potentially prevent afternoon energy crashes. This timing allows caffeine to work better when cortisol levels naturally drop and adenosine (the chemical that makes you sleepy) builds up, leading to better focus and alertness later in the day, though individual experiences vary.
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The healthiest coffee is generally black, filtered coffee made from light-roast beans, brewed to maximize antioxidants and minimize bitterness, with zero added sugar or cream, though a small skim latte or unsweetened almond milk latte offers protein/calcium. Focus on high-polyphenol beans, use proper brewing (below boiling), and add healthy spices like cinnamon instead of sugar for the best nutritional profile, avoiding sugary syrups that turn it into a dessert.
Caffeine in beverages and foods blocks central and peripheral adenosine receptors. Low (40 mg, 0.5 mg kg−1) to moderate (300 mg, 4 mg kg−1) doses improve cognition.
Moderate coffee consumption offers benefits like boosted energy and focus, reduced risk of Type 2 diabetes, liver protection, and lower chances of neurodegenerative diseases (Alzheimer's, Parkinson's), while also supporting heart health, weight management, and potentially increasing longevity due to its rich antioxidant and nutrient profile.
Recent studies suggest drinking 4 to 6 cups of coffee daily for those over 60 may reduce the risk of frailty, improve muscle strength, and lower all-cause mortality, thanks to caffeine's alertness boost and coffee's antioxidants fighting inflammation, but it's crucial to listen to your body, as too much can raise blood pressure or disrupt sleep, so moderation (around 400mg caffeine) and decaf options are key for many.
The 80/20 rule for coffee (Pareto Principle) means 80% of your flavor comes from 20% of the effort, focusing your energy on key variables like fresh, quality beans, proper grind size, good water, and correct ratio, rather than obsessing over every minor detail. It suggests prioritizing high-quality beans and core techniques to get the best flavor, recognizing that superior beans in a decent brew beat average beans in a perfect brew, with the remaining 20% of effort refining the process for a great cup.
For some individuals, especially those sensitive to stimulants, caffeine can temporarily raise heart rate and blood pressure and may trigger palpitations. However, habitual coffee drinkers often develop a tolerance, and most people with heart disease can safely consume small amounts of caffeine.
The study, published in BMJ Mental Health, followed 436 people with SMIs and found that participants who drank three to four cups of coffee a day had a lower average biological age by up to five years, compared to non-coffee drinkers. Therefore, the coffee drinkers could potentially live up to five years longer.
Medical experts advise using unsweetened cocoa powder to boost heart health via powerful flavour flavanols. This addition increases nitric oxide production, which relaxes blood vessels and improves overall blood circulation.
5 Healthier Ways to Drink Your Coffee
Lemon is often associated with fat-burning properties, but drinking coffee and lemon together does not directly eliminate body fat. Effective fat loss occurs through a calorie deficit or increased fat burning during activity. Thus, this claim is false.
The 1-2-3 drinking rule is a guideline for moderation: 1 drink per hour, no more than 2 drinks per occasion, and at least 3 alcohol-free days each week, helping to pace consumption and stay within safer limits. It emphasizes pacing alcohol intake with water and food, knowing standard drink sizes (12oz beer, 5oz wine, 1.5oz spirits), and avoiding daily drinking to reduce health risks, though some health guidance suggests even lower limits.
There are numerous “genius” types who have been passionate coffee drinkers through the ages.
The findings reported in Ferré et al. (1991a,b) strongly suggested that caffeine produces motor activation by blocking adenosine A2A receptor–mediated inhibition of dopamine D2 receptor activation.
While this isn't a comprehensive list, we break down some of the coffee drinks that tend to skew towards the unhealthier side.
There's no scientific evidence that supports a “best time.” But a mid- to late-morning cup between 9:30 a.m. and 11 a.m. may help you reap the most coffee benefits. That's when cortisol levels start to dip, and you'll get the biggest bang from the effect of caffeine.
Tea Triumphs Over Coffee
Tea's lower caffeine content prevents the jitters often associated with coffee, and its unique antioxidants, hydrating properties, and stress-relieving benefits make it an excellent choice for daily consumption.