Doctor reveals how an extra cup of coffee a day can cut risk of frailty in older age and help keep the heart young

Discover how moderate coffee consumption may help older adults prevent frailty, strengthen muscles, reduce inflammation, and support cognitive health (Image: Unsplash)

We've always known that coffee makes the world go ‘round: it gives people energy, helps brain function and comforts countless individuals around the globe. Aside from its smell and flavour, scientists are finding that coffee seems to have an additional perk — and it has to do with whether a person develops Alzheimer’s disease. Research has shown that moderate consumption can have potential benefits, including promoting heart health, cognitive function and even lowering the risk of some chronic diseases.

Now, the focus has shifted to frailty — a condition marked by declining strength and endurance and low resistance to illness, often detected in older adults. The frail become more prone to falls, disease and poor quality of life.

Although it is well-known that diet, physical activity, and even sleep are contributors of frailty prevention, new research suggests coffee may be a contributing factor. Even a seemingly trivial change — an extra cup of coffee each day, for instance — might affect overall resilience and vibrancy, offering older people a simple way to help maintain strength and independence.

Also Read: 7 Side effects of consuming too much caffeine, according to a nutritionist

How Coffee Supports Muscle Health

Loss of muscle strength is a cardinal feature of frailty. Coffee bioactive compounds (caffeine and polyphenols) may contribute to enhancement of muscle contraction and production by acting as an ergogenic agent. Talking to Moneycontrol, Dr Sanjay Mehra, a geriatrician based in Mumbai, says,  “Caffeine can increase muscle performance in the short term and, when drunk after work out, caffeine possibly help to preserve muscle strength in older adults.”

Anti-Inflammatory and Antioxidant Effects

Ageing and frailty are associated with chronic inflammation and oxidative stress. Coffee, being full of antioxidants, helps counteract damaging free radicals in the body. Moderate regular consumption can decrease inflammation markers promoting cellular health and the risk of frailty-related disease.

Cognitive and Physical Synergy

Preservation of cognitive function is necessary for mobility and independence and coffee provides the mental boost people are looking for. It stimulates the central nervous system, which increases alertness, concentration and motor coordination. This cognitive enhancement may manifest in less hazardous physical activity, fewer falls, and better overall functioning among older adults.

Moderation Is Key

In addition to potential benefits, pains of drinking too much coffee can include jitteriness, poor sleep or heart palpitations. Some experts recommend drinking no more than three to four cups per day—and spreading them out over a few hours—and doing so along with enough hydrating liquids.

Lifestyle Integration

Coffee by itself isn’t magical as combining it with resistance training, proper nutrition and recovery helps maximize its benefits. Opting for unprocessed coffee and/or adding a lesser amount of sugar ensures “health” in the beverage that you drink.

Also Read: 3 coffee mistakes you should avoid, shares Harvard-trained gastroenterologist

An additional cup of coffee a day might offer more than just a fleeting pick-me-up; it could help strengthen muscles, reduce inflammation and slow brain degeneration that comes with age, potentially offering protection against several chronic diseases and pain for many of us.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.