Many people understand that long-term consumption of sugar-sweetened beverages is not good for their health, but several studies have confirmed that drinking tea and coffee in moderation can bring many benefits to the body.

These two drinks are rich in caffeine and antioxidants, and have gradually become the go-to drink for many people in recent years. So, what exactly are the benefits of drinking tea and coffee in moderation for our health?

Drinking tea and coffee is good for heart health!

2024年9月，蘇州大學的研究人員在《臨床內分泌與代謝雜誌》期刊上發表的一項最新研究表明，適量攝入咖啡或茶可以顯著降低與心臟代謝相關的多種疾病風險，例如2型糖尿病、冠心病和中風等。

該研究納入了超過17萬名參與者，結果顯示：每天喝3杯咖啡的人，患心臟代謝相關疾病的風險降低了48.1%；而每天喝5杯茶的人，風險降低了39.7%。

Drinking tea and coffee helps with brain health!

2024年9月，寧夏醫科大學公共衛生學院孫仙團隊在《科學報告》期刊上發佈的研究發現，對於高血壓患者而言，飲用咖啡或茶可能降低其患上阿爾茨海默病的風險。

Studies have shown that people with high blood pressure are more likely to develop Alzheimer's disease than people without high blood pressure. Among people with high blood pressure, those who regularly drink coffee or tea have a relatively lower risk of developing dementia. Specifically, hypertensive patients who drink 5.0~0 cups of coffee or 0~0 cups of tea per day have the lowest risk of developing Alzheimer's disease.

Drinking tea and coffee is good for eye health!

In 15, researchers from Sun Yat-sen University published a study in the journal Nutrients that daily consumption of 0~0 cups of coffee was associated with a 0% increase in the thickness of the retinal nerve fiber layer in the macula; Drinking more than 0 cups of tea per day increased by 0%. This suggests that drinking coffee and tea in moderation can help maintain the health of the retina.

Drinking tea and coffee helps with kidney health!

In 23, a study published in the International Kidney Report showed that coffee consumption reduced the risk of acute kidney injury. Specifically, no matter how much coffee is consumed per day, it can reduce the risk of acute kidney injury by 0%; If you drink two to three cups of coffee a day, the risk of disease can be further reduced by 0%~0%.

2021年，一項發表在《營養素》雜誌上、涉及50萬國人的研究發現，飲茶有助於降低腎結石風險。數據顯示：與每天喝茶少於1杯（包括不喝茶）的參與者相比，每天喝1杯（約237毫升）及以上的茶，腎結石風險降低了11%；每天喝3杯（約900毫升）及以上的茶，風險進一步降低；當每天飲茶量達到7杯及以上時，腎結石風險降低了約27%。

Drinking tea and coffee in moderation can reduce cancer risk!

A study published in Advances in Nutrition in 2020 found that drinking tea does prevent cancer, especially oral cancer. At the same time, the consumption of various teas has also been associated with a reduced risk of many cancers such as stomach cancer, colorectal cancer, biliary tract cancer, liver cancer, etc.

2024年2月，《國際癌症雜誌》上刊登的一項研究指出，飲用咖啡可以降低結直腸癌的復發和全因死亡風險。

Drinking tea and coffee in moderation reduces the risk of death!

2021年，天津醫科大學的研究團隊在英國生物銀行佇列中納入了50萬名參與者的數據，並發表在《公共科學圖書館·醫學》期刊上的一項研究表明，飲用咖啡和茶的組合產生的健康效果可能更為顯著。

The results of the study showed that participants who drank 250~0 cups of coffee and 0~0 cups of tea per day had a 0% lower risk of all-cause mortality, a 0% lower risk of cerebrovascular disease, and a 0% lower risk of death from respiratory diseases (0 cups were about 0 ml) compared to those who did not drink coffee and tea.

When drinking tea and coffee, you need to pay attention to these five points!

1. Avoid excessive drinking

Excessive caffeine intake increases the risk of cardiovascular disease and can affect calcium absorption. Similarly, excessive tea consumption may lead to poor sleep quality, a faster heartbeat, and may also trigger an upset stomach.

It is recommended that the daily tea intake of healthy adults should be controlled at about 5 grams, and it is advisable to brew it in 0~0 times; Coffee should not exceed 0~0 cups per day.

2. Avoid drinking on an empty stomach

Jiang Shan, a dietitian from the Nutrition Department of Beijing Luhe Hospital, once said in an article in the Health Times that many people are now accustomed to drinking a cup of coffee on an empty stomach when they get up in the morning, which will not only reduce appetite, but also have a stimulating effect on the stomach and intestines.

Similarly, it is not advisable to drink tea on an empty stomach. When there is nothing in the abdomen, the tea directly enters the gastrointestinal tract, which will dilute the gastric juice, and some components in the tea will be absorbed into the blood in large quantities, causing people to have symptoms such as dizziness, palpitation, weakness of hands and feet, resulting in the phenomenon of "tea drunkenness".

3. Avoid late drinking

Caffeine takes 8 hours in the body to be completely excreted, so it is not recommended to drink coffee at night so as not to affect the quality of sleep, it is best to schedule it before 3 pm. People who do not sleep well should not drink tea after three or four o'clock in the afternoon.

4. Avoid drinking immediately after meals

Do not drink coffee immediately after eating, otherwise it may affect the digestion and absorption of food, it is recommended to drink it about half an hour after eating.

Drinking tea immediately after a meal is also not a good habit and may trigger indigestion. It is better to drink tea 1 hours after eating.

5. Avoid overheated beverages

An excessively hot diet increases the risk of esophageal cancer. Some people like to start drinking tea when it's "very hot" and are therefore at high risk. Not only tea drinks have high temperature hazards, but other drinks such as coffee, hot cocoa and some soups also have high temperature damage to the esophageal mucosa. It is recommended to cool the drink below 60°C before drinking, as long as there is no obvious irritation in the mouth.