Coffee and Health: Villain or Ally of Your Well-Being?

Coffee is part of the routine of millions of people in Brazil and around the world. Aromatic, flavorful, and stimulating, it accompanies moments of work, leisure, study, and socialization. But is coffee healthy? Can it cause gastritis, help the liver, disturb sleep, or even increase longevity?

In this article, we will clarify these and other doubts based on reliable scientific evidence. Prepare your cup and come understand how coffee can affect your health!

What Is Decaffeinated Coffee?

Decaffeinated coffee is a version of the beverage in which most of the caffeine has been removed. This is done through industrial processes that use water, organic solvents, or carbon dioxide to extract caffeine from the beans before roasting.

💡 According to the U.S. Food and Drug Administration (FDA), to be considered decaffeinated, coffee must have at least 97% of its caffeine removed. This means a cup of decaf coffee (240 ml) can still contain 2 to 5 mg of caffeine, while regular coffee can have between 70 and 140 mg per cup.

But note: the flavor and antioxidants remain almost intact. That is, decaf coffee still offers some health benefits, such as cardiovascular protection and anti-inflammatory effects, but without the stimulating effects of caffeine.

Does Coffee Cause Gastritis or Other Diseases?

This is a very common question. After all, who hasn’t heard that coffee “attacks the stomach”?

The answer is: it depends on each person’s sensitivity and how coffee is consumed.

Coffee and Gastritis: What Do Studies Say?

Gastritis is inflammation of the stomach lining that can be caused by Helicobacter pylori infection, use of medications like anti-inflammatories, or poor eating habits. Because coffee is an acidic drink, it can worsen symptoms in people who are already predisposed.

👉 A study published in Alimentary Pharmacology & Therapeutics (2001) showed that coffee consumption can increase gastric acid secretion, which worsens pain in those with gastritis, reflux, or ulcers.

On the other hand, there is no scientific evidence that moderate coffee consumption causes gastritis in people with a healthy stomach.

Tips for Those With Sensitivity:

• Avoid coffee on an empty stomach

• Prefer filtered or drip coffee (less oily)

• Reduce the dose and observe how your body reacts

Does Coffee Reduce the Risk of Death?

This may be the most surprising part of coffee science. Yes, several studies show that moderate coffee consumption is associated with a lower risk of premature death!

What Does Science Say?

• A study published in the New England Journal of Medicine (2012) with over 400,000 people found that those who consumed 2 to 3 cups of coffee per day had a lower risk of death from various causes, including heart disease, respiratory diseases, diabetes, and stroke.

• Another 2022 study in the Annals of Internal Medicine, with more than 170,000 participants, concluded that coffee, even with moderate sugar, was linked to lower total mortality.

These benefits are attributed to coffee’s antioxidant compounds, such as chlorogenic acid, cafestol, and kahweol, which help fight inflammation and cellular aging.

Does Coffee Help or Harm the Liver?

The liver is one of the organs most benefited by regular coffee consumption. And this is no myth.

Coffee and Liver: A Good Pair

Studies reveal that coffee can:

✅ Reduce the risk of liver cirrhosis
✅ Decrease fat accumulation in the liver (hepatic steatosis)
✅ Protect against liver cancer

According to the American Liver Foundation, drinking 3 to 4 cups of coffee per day can reduce the risk of liver cirrhosis by up to 40%.

Furthermore, a meta-analysis published in the BMJ (2017) showed that regular coffee consumption is associated with lower risk of chronic liver disease and even slower progression of hepatitis C.

⚠️ But beware: these effects do not replace medication or a healthy diet. Coffee is an adjunct, not a treatment.

What Is the Influence of Coffee on Sleep?

While coffee has many benefits, it can also be a villain when it comes to sleep.

What Does Caffeine Do to the Body?

Caffeine is a stimulant of the central nervous system. It blocks adenosine receptors, a neurotransmitter that induces sleep. As a result, you feel more alert, focused, and awake.

But the problem lies in the time and amount consumed:

• The half-life of caffeine (the time it takes for half of the substance to be eliminated from the body) varies from 3 to 7 hours, and can be longer in more sensitive people.

• Consuming coffee after 3 or 4 p.m. can affect sleep quality, making it harder to fall asleep and reducing sleep depth.

Studies Show...

A study in the Journal of Clinical Sleep Medicine (2013) showed that consuming caffeine up to 6 hours before bedtime significantly reduces total sleep time.

Practical Tips:

• Prefer coffee in the morning or early afternoon

• Avoid energy drinks and strong coffee at night

• Choose decaffeinated coffee in the evening if you want to keep the habit

Conclusion: Coffee Can Be an Ally — in Moderation

Coffee is a complex beverage, rich in bioactive compounds that can benefit cardiovascular, brain, and liver health. It may also reduce the risk of premature death, according to consistent studies.

On the other hand, excessive consumption or drinking at inappropriate times can harm sleep and worsen gastric symptoms in sensitive people.

💡 The key is conscious moderation:
2 to 4 cups per day is considered safe and beneficial for most healthy adults.

Now It’s Up to You!

If you love coffee, keep enjoying its benefits — but in balance. Adjust your timing, take care of your sleep, watch your stomach, and prioritize your overall health.

☕ How about starting to use coffee as an ally for your health today?
Change your habits, adopt a lighter routine, sleep better, and take good care of your body. Health is your greatest asset — cherish it in every choice.

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