Dementia is the common name for a group of conditions characterized by impaired memory, thinking, orientation and behavior.
The risk of developing dementia increases with age, but research shows that certain dietary and lifestyle habits can help reduce the likelihood of developing the condition.
One of these habits is the moderate consumption of coffee.
In this article we will consider the mechanisms of action of coffee, its impact on the risks of dementia and the conditions under which the beverage shows maximum benefit.
Understanding dementia
Dementia is a clinical syndrome that is accompanied by persistent impairment of cognitive function:
- Memory loss
- Speech impairment
- Impaired decision-making skills
- Difficulty with orientation in space
The most common form of dementia is Alzheimer’s disease, which accounts for 60-70% of all dementia cases. However, there are other forms such as vascular dementia, frontal temporal dementia and dementia with Lewy bodies.
The role of coffee in reducing the risk of dementia
Coffee contains a number of biologically active substances: caffeine, antioxidants (chlorogenic acid, etc.), polyphenols. They have a favorable effect on the brain and cardiovascular system. Some studies confirm that moderate coffee consumption reduces the risk of dementia and Alzheimer’s disease.
Study:
Kim JW, Park S. Association between coffee consumption and risk of dementia: a meta-analysis of prospective cohort studies. BMC Neurol. 2020;20:268.
A meta-analysis of several large cohort studies found that people who regularly drink coffee in moderation have a lower risk of dementia compared with those who do not drink coffee at all.
Table 1: Main bioactive components of coffee and their possible effects
| Component | Possible action |
|---|---|
| Caffeine | Stimulates the central nervous system, improves attention, potentially slowing age-related cognitive decline |
| Antioxidants (chlorogenic acid) | Reduce oxidative stress, improve glucose metabolism and help protect brain cells from damage |
| Polyphenols | They have anti-inflammatory effects, reduce the risk of neurodegenerative diseases |
How to drink coffee properly to maximize the benefits
- Moderate Doses
Two to three cups per day (approximately 200-300 mg of caffeine) is considered optimal. Most studies demonstrate positive effects with this amount. Excessive doses can lead to irritability, increased anxiety and other undesirable effects. - Do not overdo it with sugar
Overly sweet coffee will offset its benefits and may lead to an undesirable increase in blood glucose levels. Frequent consumption of sweet coffee can increase the risk of cardiovascular disease, which also affects brain health. - Avoid coffee before bed
Due to the stimulating effect of caffeine, drinking coffee in the evening impairs sleep quality. Insufficient sleep is an additional risk factor for cognitive impairment and dementia. - Watch the quality
It is preferable to choose freshly ground beans of good quality. Soluble coffee often has a lower concentration of nutrients and may contain additional chemical components.
Table 2. Results of large studies on the effect of coffee on dementia risk
| Research | Conclusion |
|---|---|
| Santos C et al. (J Alzheimers Dis, 2010) | A systematic review found that moderate coffee consumption was associated with reduced risk of dementia and Alzheimer’s disease |
| Vercambre MN et al. (Neurology, 2013) | Long-term coffee consumption (2-4 cups per day) is associated with slower cognitive decline in older adults |
| Eskelinen M, Kivipelto M (J Alzheimers Dis, 2010) | Coffee consumption in middle age may reduce the risk of Alzheimer’s disease in old age |
Additional recommendations
In addition to coffee, there are other factors that help reduce the risk of developing dementia:
- Balanced diet: including enough vegetables, fruits, fish and whole grain products in the diet.
- Regular physical activity: aerobic exercise (walking, running, swimming) improves blood flow and has a beneficial effect on the brain.
- Mental exercise: solving puzzles, reading, learning languages help preserve cognitive function.
- Controlling stress levels: chronic stress can negatively affect brain function, so it is important to learn relaxation techniques.
Conclusion
Moderate coffee consumption is a contributing factor in reducing the risk of dementia, thanks to its caffeine, antioxidant and polyphenol content.
However, to maximize the benefits, it is important to practice moderation (2-3 cups per day), avoid excess sugar, and avoid drinking coffee too late in the day.
Coffee should be considered as part of a comprehensive approach to a healthy lifestyle that includes proper nutrition, regular physical activity and keeping mentally active.
List of references
- Kim JW, Park S. Association between coffee consumption and risk of dementia: a meta-analysis of prospective cohort studies. BMC Neurol. 2020;20:268.
- Santos C, et al. Caffeine intake and dementia: systematic review and meta-analysis. J Alzheimers Dis. 2010;20(Suppl 1):S187-S194.
- Vercambre MN, et al. Tea, coffee, and cognitive decline in the elderly: findings from the Three-City Study. Neurology. 2013;81(10):840-847.
- Eskelinen M, Kivipelto M. Caffeine as a protective factor in dementia and Alzheimer’s disease. J Alzheimers Dis. 2010;20(Suppl 1):S167-S174.
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