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Coffee drinking can reduce your risk of dying - if you drink it at the right time: Wisdom Wednesdays · Hardiness with Dr Paul Taylor

• 0:09
  Speaker 1: Hey, everyone, welcome to another edition of Wisdom Wednesdays, in fact,
• 0:12
  Speaker 1: the first Wisdom Wednesday for twenty twenty six. Happy New Year.
• 0:17
  Speaker 1: So today we're going to talk about something that many
• 0:20
  Speaker 1: people reach for instinctively in the morning, and certainly my
• 0:23
  Speaker 1: wife Carley is in that bracket, and that is coffee.
• 0:26
  Speaker 1: But here's the question, could the timing of your coffee
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  Speaker 1: be just as important as how much you drink when
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  Speaker 1: it comes to your long term health. Well, a new
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  Speaker 1: major study that was published in the European Heart Journal
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  Speaker 1: offers probably the most detailed look yet at high coffee
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  Speaker 1: intake amount and timing influence your risk of death from
• 0:49
  Speaker 1: both curry vastery disease and from all causes. And then,
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  Speaker 1: when purred with another recent study on coffee and nature fibrillation,
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  Speaker 1: we start now to get a clear picture, clearer than
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  Speaker 1: ever before, of coffee's role in heart and metabolic health.
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  Speaker 1: So let's break it down. Firstly, let's talk about the
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  Speaker 1: study on coffee timing and mortality. So this was led
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  Speaker 1: by doctor Wan Wang and published, as i said, in
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  Speaker 1: the European Heart Journal, and it used data from the
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  Speaker 1: United States National Health and Nutrition Examination Survey called the
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  Speaker 1: en Henes, and we get lots of data from this.
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  Speaker 1: This was done over between nineteen ninety nine twenty eighteen,
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  Speaker 1: so nearly twenty years of data, and it included over
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  Speaker 1: forty thousand US adults age twenty years and over. And
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  Speaker 1: then they had an additional fourteen hundred and sixty three
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  Speaker 1: adults from a different study called the Women's and Men's
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  Speaker 1: Lifestyle Validation Studies, and all of the participants were followed
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  Speaker 1: for a median of nearly ten years, and in that
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  Speaker 1: time there were four and two hundred and ninety five deaths,
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  Speaker 1: twelve hundred and sixty eight were from cardiovascular disease and
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  Speaker 1: nine hundred and thirty four were from cancer. And then
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  Speaker 1: by analyzing all the data, the researchers found that compared
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  Speaker 1: with people who didn't drink any coffee, people who drank
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  Speaker 1: coffee had significantly lower risk of all cause mortality and
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  Speaker 1: cardiovascular mortality, especially at moderate to high intake levels of coffee,
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  Speaker 1: so two cups are more. But this seemed to be
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  Speaker 1: specifically the morning type coffee drinkers, so they looked at
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  Speaker 1: people who just drink it in the morning and then
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  Speaker 1: what they called all day, which is morning, afternoon, and evening.
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  Speaker 1: And here were the hazard ratios for all cause mortality.
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  Speaker 1: This is for morning drinkers. If they had one to
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  Speaker 1: two cups a day, their hazard ratio of death compared
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  Speaker 1: to those who didn't drink any was zero point eight four.
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  Speaker 1: That means it's a sixteen percent reduced risk of dying
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  Speaker 1: from any cause, which is pretty bloody significant. Those who
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  Speaker 1: had two to three cups a day, their hazard ratio
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  Speaker 1: was zero point seven to two, which translates to a
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  Speaker 1: twenty eight percent lower risk of all cous mortality. Now
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  Speaker 1: we're getting pretty significant, and more than three cups a
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  Speaker 1: day has a hazard ratio of zero point seventy nine,
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  Speaker 1: or twenty one percent lower risk. So it appeared that
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  Speaker 1: the best was two to three cups a day, but
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  Speaker 1: this was just in the morning. Those who drank coffee
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  Speaker 1: all day defined this morning, afternoon, and evening, they lost
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  Speaker 1: that protection from the risk of dying from any cause
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  Speaker 1: compared to those who drank it only in the morning,
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  Speaker 1: but they still for slightly better than those who didn't
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  Speaker 1: drink any coffee at all when it came to protection
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  Speaker 1: against cardiovascular disease. But the big takeout really was that
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  Speaker 1: drinking one to three maybe even more cups of coffee
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  Speaker 1: in the morning was consistently associated with mortality and especially
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  Speaker 1: from cardiovascular causes, and more coffee seem to be a
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  Speaker 1: little bit better up to that three cups a day,
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  Speaker 1: but for cancer mortality, there was no consistent associations in
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  Speaker 1: either group. So simple terms, morning coffee helps, afternoon and
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  Speaker 1: evening not so much. So why would the timing matter? Will?
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  Speaker 1: The researchers propose several biological mechanisms that could well interact.
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  Speaker 1: The first was sleep disruption and circadian misalignment. I think
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  Speaker 1: everybody knows that coffee is a stimulant. It blocks the
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  Speaker 1: it blocks a dinnazine, and it delays melatone in secretion,
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  Speaker 1: potentially imperning sleep if it is consumed late in the day,
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  Speaker 1: and poer sleep is strongly linked to higher cardiovascar risk
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  Speaker 1: and increase mortality. So that was one mechanism. The second
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  Speaker 1: proposing mechanism is autonomic nervous system load. So caffeine stimulates
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  Speaker 1: our sympathetic nervous system, our fire or flight nervous system.
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  Speaker 1: That's why it wakes us up. But that afternoon caffeine
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  Speaker 1: may overactivate our sympathetic nervous system when it should be
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  Speaker 1: winding down and that can affect your blood pressure and
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  Speaker 1: cause metabolic dysregulation. And then the third it was sleep
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  Speaker 1: independent metabolic pathways. So even after they adjusted for total sleep,
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  Speaker 1: the timing of caffeine intake may alter glucose metabolism. We
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  Speaker 1: know that it can can spike that. It also affects
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  Speaker 1: your vascular tone and inflammation as well, and a lot
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  Speaker 1: of the inflammation that occurs in people happens in the morning,
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  Speaker 1: and so that anti inflammatory effect may be more potent then.
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  Speaker 1: So it's not just about getting enough sleep, it's about
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  Speaker 1: when you drink the caffeine and how it affects your
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  Speaker 1: physiology across that day night cycle. Then I want to
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  Speaker 1: switch over and about coffee and atrial fibrillation because some
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  Speaker 1: of my early studies suggested that it could affect AF
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  Speaker 1: which is a form of a regular heartbeat that tends
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  Speaker 1: to increase with the age. So there's another study that
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  Speaker 1: was in the in JAMA Journal of American Medical Association
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  Speaker 1: Internal Medicine, and it was published in twenty twenty three,
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  Speaker 1: and they followed about four hundred thousand adults in the
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  Speaker 1: UK Biobank study and they didn't have any AF vitual
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  Speaker 1: fibrillation at baseline, and then they tracked them over twelve
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  Speaker 1: and a half years, and they found that drinking two
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  Speaker 1: to five cups of coffee per day, and I don't know,
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  Speaker 1: it's quite a big range, but that was associated with
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  Speaker 1: the lower risk of developing autro fibrillation. And the hazard
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  Speaker 1: ratios for moderate range from zero pointy eight five to
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  Speaker 1: zero point ninety two, so at fifteen percent reduction at
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  Speaker 1: the lower level and an eight percent reduction at the
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  Speaker 1: higher level. But they didn't find any increased risk of
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  Speaker 1: a fib even drinking five cups per day, and that
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  Speaker 1: reassures us that moderate caffeine and some people say five
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  Speaker 1: cups is not moderate, but even five cups doesn't seem
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  Speaker 1: to be a trigger for arrhythmius in the general population
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  Speaker 1: and appears even to be protective. Now that study did
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  Speaker 1: not look at timing, but based on the previous study,
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  Speaker 1: we could potentially hypothesize that late day coffee might still
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  Speaker 1: carry indirect risks via that sleep disruption and autonomic stress.
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  Speaker 1: So practical takeaways is drinking two to three plus cups
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  Speaker 1: of coffee a day, as if they're consumed in the morning,
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  Speaker 1: you get a lower risk of death, particularly from cardiovascular disease.
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  Speaker 1: Drinking it into the afternoon and evening appears to negate
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  Speaker 1: those benefits for most people, and there is simply no
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  Speaker 1: evidence that it increases a FIB risk and may even
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  Speaker 1: lower it. So the big take on here is that
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  Speaker 1: little ritual of having a cup of coffee, particularly in
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  Speaker 1: the morning, could actually be a longevity to but try
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  Speaker 1: to avoid it particularly afternoon. The guide that I use
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  Speaker 1: for people is trying to be done eight ours before
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  Speaker 1: you go to bed, and then it really won't affect
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  Speaker 1: your sleep, but you'll get all of those benefits. Now,
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  Speaker 1: the big question that hasn't been answered on this, and
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  Speaker 1: a particular interest for people like me who don't drink
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  Speaker 1: coffee but do drink tea, is does tea have the
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  Speaker 1: same effect. I am now motivated to dig into literature
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  Speaker 1: and see if we can find anything, so stand by
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  Speaker 1: on that one until then. That's it for this week
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  Speaker 1: of Wisdom Wednesdays. Catch you next time.