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• A new study estimates the global health impacts of drinking sugar-sweetened drinks.
• According to an analysis of 184 countries, 2.2 million new cases of type 2 diabetes were attributed to these drinks in 2020.
• Similarly, the researchers attributed 1.2 million cases of cardiovascular disease to sugar-sweetened beverages.

A new study published January 6 in Nature Medicine charts the metabolic and cardiovascular complications associated with sugar-sweetened beverages (SSBs).

The researchers found nearly 1 in 10 new cases of type 2 diabetes, and more than 3% of cardiovascular disease cases could be traced back to sugary drinks.

Latin America, the Caribbean, and sub-Saharan Africa were the most affected regions.

Beyond their staggering analysis, the authors also dig into the social and political issues that underpin the harm caused by sugar-sweetened beverages.

More than 300,000 global deaths from soda

The scientists involved in the current study had access to huge quantities of data, including dietary information from almost 3 million people.

They found that, on average, people consume 2.6 8-ounce (248-gram) servings of sugar-sweetened beverages (SSBs) per week. This varied by region from 0.2 per week in India, China, and Bangladesh to 17.4 in Colombia.

Intake varied by other demographics. Overall, sugar-sweetened beverage intake was higher among males versus females and younger versus older adults.

Higher education also played a role but varied geographically. Higher education levels correlated with greater SSB intake in sub-Saharan Africa, South Asia, Latin America, and the Caribbean. However, higher education was associated with lower SSB intake in the Middle East and North Africa.

When the researchers investigated the links to disease, they found that, in 2020, 2.2 million new cases of type 2 diabetes and 1.2 million cases of cardiovascular disease were attributable to drinking SSBs. 

The scientists also estimated that the drinks were linked to 80,278 deaths from type 2 diabetes and 257,962 deaths from cardiovascular disease.

“It is evident there continues to be a highly alarming global burden of type 2 diabetes and cardiovascular disease attributable to SSBs,” Lucy McCann, MD, registered associate nutritionist and clinical academic researcher, told Healthline. McCann wasn’t involved in the study.

“In addition to the serious health consequences SSBs are causing for individuals, they are also putting a vast strain on healthcare systems globally. The impact on healthcare systems cannot be overstated,” she noted.

Among larger nations, the largest increases in SSB-related type 2 diabetes cases per 1 million adults were seen in: 

• Colombia
• United States
• Argentina
• Myanmar
• Thailand

For SSB-related cardiovascular disease, the greatest increases in cases per 1 million adults were seen in:

• Nigeria
• Russia
• Colombia
• Thailand

McCann explained that the countries most affected by SSBs are “less well equipped to cope with the longer-term health costs associated with managing these conditions.”

For instance, in sub-Saharan Africa, more than 1 in 5 (21.5%) new cases of type 2 diabetes are attributable to SSBs. “This is a shocking amount,” McCann said, “particularly when compared with the considerably lower numbers only a few decades ago.” 

“A key driver of these increases is likely the commercial interests with lack of policy opposition. We are seeing these same patterns occurring all over the world,” she explained.

Soda is an ultra-processed food

Currently, ultra-processed foods (UPFs) are under heavy scrutiny, and for good reason — a myriad of studies have linked them to poorer health, including type 2 diabetes, obesity, and depression.

Recently, the picture has become more complex. UPFs come in a wide range of forms — from bread to jelly beans and protein powders to soda — and not all types are equally bad for health.

Researchers are now drilling down into the categories of UPFs to understand which are the worst offenders when it comes to health. 

For instance, a recent Lancet study from November 2024 looked at UPF consumption and type 2 diabetes. The authors found that not all categories were linked to an increased risk, but one of the worst offenders was SSBs.

By now, the evidence of a link between SSBs and type 2 diabetes is overwhelming. However, there is less information about how many people’s health has been affected, globally. The latest study helps fill this gap.

According to the new study, humans consume more than two servings of SSBs each week on average, making these beverages incredibly profitable. This also means that predatory marketing tactics are widespread.

In their paper, the authors explain that SSB intake has leveled off in high-income countries. To ensure beverage companies continue to profit, they have turned to developing countries, which explains why the health impacts in those regions are rising sharply.

They also write that, although some of these countries have implemented a sugar tax, the beverage companies simply pump more money into their advertising “to offset negative effects on sales.”

Beyond the impact on metabolic conditions, drink manufacturers also cause harm in other ways, as the authors outline here: “Clean water scarcity and commercial interests can go hand in hand: In one Mexican town, water scarcity was partly attributable to water concessions for soda companies.”

Healthy swaps for sugar-sweetened beverages

It is beyond doubt that sugary drinks are linked to poorer health outcomes.

“There is really no benefit to drinking sugary drinks,” Maddie Gallivan, a registered dietitian not involved in the study, told Healthline. 

“The amount of sugar they provide in one go (not to mention artificial additives) can have knock-on effects to your eating and drinking for the rest of the day,” she said.

According to Gallivan, they can also cause sharp spikes in blood sugar, “likely followed by an energy crash that leaves you feeling lethargic and craving more ultra-processed, sugary foods.”

“Swapping sugary drinks for healthier options like fruit-infused water, herbal teas, or kombucha (look for low-sugar varieties) can make a real difference to your sugar intake while offering added benefits like probiotics and polyphenols,” Gallivan advised.

“This study is a reminder of how simple dietary changes can have a powerful impact on improving your overall health and lowering your risk of disease,” she concluded.

Health risks of artificial sweeteners

Some soda brands have already significantly reduced their sugar content in some regions. However, they have replaced sugar with sweeteners like sucralose and saccharine.

Although artificial or so-called non-nutritive sweeteners were once thought to be inert — traveling through our gut without impacting us — this may not be true.

Recently, a number of studies and reviews have been published, concluding that non-nutritive artificial sweeteners are not chemically inactive and may influence the gut microbiome.

A recent study found that sucralose, in particular, was linked to DNA damage and increased cancer risk.

So, while “diet” and “low calorie” versions seem appealing, they may not be the healthiest answer. They also contain a raft of other ingredients that are unlikely to support health and have no nutritional value.

Takeaway

Drinking sugar-sweetened beverages is linked with an increased risk of type 2 diabetes and cardiovascular disease. They are causing millions of new cases and deaths each year, with little sign of slowing. 

In particular, the new research highlights the swift increase in these conditions in less developed countries and the over-sized influence of beverage companies in these regions.

“This should not be a paper that is published and ignored,” McCann said. “There is an urgent drive for more intensified, robust policy changes — particularly targeted at countries and sub-groups who are most impacted.”

• Certain whole foods become especially important for maintaining health during the winter season.
• Foods like root vegetables, citrus, nuts, and berries are high in nutrients such as vitamins A, C, and D and antioxidants that can bolster immunity.
• A strong immune system is key during colder weather because respiratory illnesses can flourish during this time.

The Centers for Disease Control and Prevention (CDC) reports that acute respiratory virus cases are currently high in the United States, with a growing number of people seeking medical attention for acute respiratory illness.

Around 1 million people in the U.S. are hospitalized every year for illnesses related to respiratory viruses. About 100,000 people die annually from these illnesses, ranging from influenza to COVID-19 and respiratory syncytial virus (RSV).

Most respiratory illnesses, like the common cold and the flu, occur during the winter months. A 2022 study notes that an immune response inside the nose is inhibited during colder weather, making upper respiratory illnesses more likely to occur.

William Schaffner, MD, an infectious disease specialist and a professor of medicine at Vanderbilt University in Tennessee, told Healthline that close quarters is one factor.

“We spend more time indoors, crowded together during the winter when it is cold outside,” Schaffner said. “To amplify that closeness, we travel, party, and gather with family and friends during this time of year. These close personal contacts provide ample opportunities for these respiratory viruses to spread from person to person.”

In addition, rhinoviruses and influenza viruses that cause respiratory illnesses tend to remain infectious longer in colder, drier weather.

“Winter is a time of low humidity, and it has been shown that virus particles remain suspended in the air longer in low humidity, thus increasing their ability to infect others,” Schaffner said.

Healthy diet improves immunity during winter

Following a balanced diet throughout the year is important for maintaining overall health, but a nutritious diet can be especially important during winter months.

Your body may experience a reduction in vitamin D due to less exposure to sunlight during the winter. There may also be a need to boost vitamin A and vitamin C during these colder months.

“Consuming a nutrient-dense diet is important all year. However, giving your body (including your microbiome) the nutrients it needs is essential to help build defenses against cold and flu come winter months,” said Kristin Kirkpatrick, registered dietitian at the Cleveland Clinic Department of Wellness & Preventive Medicine and president of KAK Consulting.

Kirkpatrick told Healthline that making sure you have a sufficient amount of nutrients is what is key.

“Vitamin D has been shown in studies to help with supporting immunity, and deficiencies in D have been shown to create a greater susceptibility to infections,” she said. “Vitamin C may play a role in building defenses against colds and can be found in citrus fruits, broccoli, leafy greens, berries, and tomatoes.”

“Fiber, especially prebiotic fiber as well as probiotics that can be found in fermented foods and dairy plays a role in better gut health, which in turn can help in supporting the immune system,” Kirkpatrick added. “Healthy fats may also play a role and can be found in avocados, nuts and seeds, fatty fish, and extra virgin olive oil.”

“Finally, what you put on and in your food can also boost antioxidant levels. Turmeric, cinnamon, ginger, oregano, rosemary, etc., may also help in boosting nutrient density,” she advised. “Staying healthy is also about what you take out — limiting or avoiding added sugar and alcohol will go far toward keeping your immune system where it should be.”

Leslie Young, MD, a pediatrician and primary care physician at MemorialCare Medical Group in Lakewood, California, agreed that vitamin D is an important nutrient during the winter, even more so than vitamin C.

“Vitamin D has been shown to prevent respiratory infections, including COVID and influenza,” Young told Healthline.

“In addition, vitamin D supplements have been proven to limit the severity of COVID infections. Vitamin D works by helping immune cells generate a more effective response against viruses.”

Young noted that foods rich in vitamin D include fish, eggs, and dairy products. He also recommends drinking plenty of water.

Best foods for your immune system

Serena Poon, a certified nutritionist and longevity wellness advisor, told Healthline the immune system should be the focus of a winter diet.

“Eating a diet that is full of antioxidant-rich foods, such as vegetables, fruits, and nuts can help protect your body from oxidative stress that can be detrimental to immune function,” Poon said.

“Additionally, research has shown that eating certain foods, such as foods that are high in polyphenols such as extra virgin olive oil, dark chocolate (in moderation), and green tea, can further build strength in the immune system. Gut health cannot be overlooked in a conversation about immune function,” she added.

David Cutler, MD, a family medicine physician at Providence Saint John’s Health Center in Santa Monica, CA, said there isn’t one simple formula to follow for putting together the best winter diet.

“While there are no ‘best foods’ for lowering your risk of respiratory infections, there are many dietary guidelines worth following to achieve good nutrition. The key is not seeking the ideal single food, but rather having a balanced diet,” Cutler told Healthline.

There are several important food groups to lean on during the winter months that can help maintain immunity, according to experts interviewed by Healthline. Here are a few of them.

Vegetables

Vegetables, especially root vegetables that tend to grow better in winter months, are good sources of vitamins A, C and K.

These vegetables include carrots, Brussels sprouts, Swiss chard, radishes, and rutabagas.

In addition, Brussels sprouts are high in fiber, and rutabagas are loaded with potassium.

Poon added cabbage and sweet potatoes to the list. She said both can help reduce stress and boost the immune system.

Kirkpatrick noted that a low sodium soup with lots of vegetables is another healthy choice.

Leafy greens

Kale provides some of the highest nutrient content of all the leafy greens. It is packed with vitamins A, C, and K as well as vitamin B, fiber, and antioxidants.

Red cabbage is considered another healthy choice. It contains an assortment of vitamins as well as manganese and potassium. Poon added that cabbage, in general, contains antioxidants, fiber, and glucosinolates, which have anti-inflammatory properties.

Parsley contains various vitamins and other nutrients, including iron and calcium.

Spinach is another great source of vitamin C and antioxidants.

Kirkpatrick suggested including a plate of leafy greens with a lean protein such as salmon or chicken on top for lunch or dinner.

Fruits

Oranges, grapefruit, and lemons are among the citrus fruits that are rich in vitamin C as are tangerines and limes.

Kirkpatrick notes that vitamin C can also be obtained from broccoli, berries and tomatoes. Red bell peppers are another source.

Cutler added that many fruits as well as vegetables contain important minerals and antioxidants.

Poon suggests putting apples on your winter diet because they contain fiber and antioxidants in addition to citrus fruits such as oranges and lemons. She suggests adding a squeeze of lemon juice to your water.

Berries

Strawberries, blueberries, blackberries, and raspberries are all high in fiber and antioxidants and a good source of vitamins C and K1.

Kirkpatrick recommends adding berries to a bowl of steel-cut oats at breakfast. She also suggests trying berries for dessert instead of ice cream, pie, or cookies.

Nuts, healthy fats, and spices

Nuts, in particular almonds, can help boost the immune system.

Nuts are packed with vitamin E and also contain healthy fats. In addition, adults only need a handful of nuts to obtain significant health benefits.

Cutler said walnuts, flaxseed, and fatty fish are good sources of healthy fats. He also notes that lean protein such as fish, poultry, beans, lentils, and tofu can provide essential amino acids.

“Fermented foods like yogurt, kefir, sauerkraut, and kimchi are rich in probiotics that support gut health, which is closely linked to immune function,” he added.

Poon noted that avocados are another good source of healthy fats. She also highlighted spices as a great winter complement.

“Spices such as garlic, turmeric and black cumin seed can be used in cooking or in supplement form to support your body’s ability to fight off illness,” she said. “These spices also have a warming quality that can help balance out the cold properties of the season.”

Supplements can help support the immune system but should not replace the nourishment you get from a healthy diet.

If you do become ill with the flu, there are foods that can help you recover. Among them:

• broth
• chicken soup
• garlic
• vitamin D-rich foods (i.e., salmon, dairy milk, fortified oats)
• fruits and vegetables with vitamin C (i.e., oranges, red or green peppers, broccoli, lemon juice)
• yogurt

Other ways to stay healthy during winter

There are various ways to stay healthy during the colder weather of fall and winter.

The CDC emphasizes proper handwashing, distancing, good indoor air quality, and masks but also stresses the importance of vaccination against the flu, COVID-19, and respiratory syncytial virus (RSV).

“The best and most important way to protect ourselves, our families and friends, and our communities from the impact of these annual viral epidemics is to be vaccinated,” Schaffner said.

Bolstering your immune system with adequate nutrients and a healthy lifestyle is also key.

Getting enough sleep, exercising regularly, avoiding tobacco smoke, and minimizing alcohol are ways to ensure your immune system remains strong enough to fight off respiratory illnesses.

Staying hydrated by drinking an adequate amount of water throughout the day is also essential.

“During the colder winter months, it’s especially important to nourish not only your physical body but also your emotional and spiritual well-being,” Poon said. “Winter is a time when we naturally slow down, reflecting the rhythms of nature. It’s a season to turn inward, to rest, and to rejuvenate — not just physically but on every level of our being.”

Takeaway

Winter is a prime time for respiratory illnesses like colds and the flu.

These illnesses tend to flourish because people gather indoors in colder weather, and lower temperatures make it easier for viruses to multiply.

Getting adequate sleep and daily exercise can help bolster the immune system. Drinking plenty of water and consuming a healthy diet of root vegetables, citrus fruits, berries, and nuts may also help ward off respiratory illnesses.

• Debby Parker lost over 67 pounds by following the LifeMD weight management program.
• She is 8 pounds away from her goal weight.
• Today, she feels physically and mentally stronger than ever.

Debby Parker maintained a healthy weight until she began perimenopause at 35 years old.

“[After] that, it was downhill, and now, I’m 61 years old, and there was nothing working,” she told Healthline.

Over the years, Parker tried clean eating, intermittent fasting, working out, and other fad diets without success. In 2024, she found herself weighing 210 pounds and living with high blood pressure, high cholesterol, and prediabetes.

“[I] was at the point that I had become so obese…when I got on all these meds to try to save my own life, I just hit a wall. I was thinking about taking my life…I had tried everything,” she said.

As a mental health professional who supports women living with disordered eating, Parker knew her situation was dire. With the help of her partner, Valencia, they found the virtual platform LifeMD and joined for access to its weight management program.

Through the program, Parker received support from a physician and a prescription for the anti-obesity medication Mounjaro.

By the end of 2024, she had lost 67 pounds and was closing in on her goal weight of 135 pounds.

“Right now, I am healthy, my blood pressure is down, my cholesterol’s down, and I’m no longer pre-diabetic,” she said. “To look at myself now and where I was in May, I can’t even believe I’m the same person…I feel accomplished. I feel supported.”

Why LifeMD’s weight loss program worked for her when other efforts were unsuccessful

After the first three weeks of taking Mounjaro, Parker connected with her LifeMD doctor to discuss side effects and how she felt emotionally and mentally. Because she experienced side effects such as nausea, vomiting, cramping, and constipation, the doctor made some adjustments.

“With GLP-1 therapies requiring regular check-ins, our model ensures consistent, accessible care that traditional primary care settings often cannot provide,” Anthony Puopolo, MD, president at LifeMD, told Healthline.

He said the program’s focus extends beyond losing weight and aims to improve total body health by emphasizing its “6S” Framework for Health, which includes wellness consultations and educational resources on the below six elements of a healthy and balanced life.

1. Sleep
2. Sustenance
3. Sweat
4. Stillness/self-talk
5. Stress management
6. Social interactions

“By addressing the root cause of the disease and contributing factors, we empower our patients to achieve sustainable, meaningful progress that benefits their overall well-being,” said Puopolo.

In addition to losing weight, Parker found that turning negative self-talk into positive self-talk was most impactful during her weight loss journey. Her provider encouraged her to celebrate her successes as she lost weight and improved her health along the way.

“Even though I’m a therapist, my own self-talk can be just awful, but [the encouragement] they offer is great,” said Parker.

A major obstacle regarding treating obesity is the pervasive societal stigma connected to it, said Joseph Zucchi, physician assistant and clinical supervisor at Transition Medical Weight Loss.

“This stigma often leads to the false narrative that obesity is simply a result of a lack of willpower. In reality, obesity is a complex, chronic disease,” he told Healthline. “Our bodies often react to weight loss attempts by increasing hunger hormones and cravings, creating a physiological battle against our own biology.”

Overcoming the stigma associated with GLP-1s

Mounjaro is the first prescription anti-obesity medication Parker has taken. While she knows stigma around GLP-1 drugs exists, she said the results prove their worth for her.

“There’s nothing wrong with taking medication if you’ve done all you can do. There’s nothing wrong with asking for help,” she said.

Feelings of shame prevent many people from seeking treatment or embracing options like medications due to fear of judgment, said Zucchi. Because obesity is a complex, multifactorial condition influenced by genetics, metabolism, lifestyle, and environmental factors, he said it’s essential to work with a provider who can offer personalized care.

“A one-size-fits-all approach often fails because each person has different challenges and may also have varying responses to a particular diet, exercise, or medication,” Zucchi said.

Because GLP-1s can cause people to lose 15-20% of their body weight on average by reducing hunger and cravings, proper nutrition is vital to optimize progress and body composition when losing weight, said Zucchi.

“For example, proper protein intake is important to prevent muscle loss, balance blood sugar, and promote fullness. Hydration and fiber intake through fruits and vegetables are also crucial for bowel regularity and overall health,” he said.

Additionally, exercise, especially resistance training, is essential for maintaining muscle and bone density while losing weight.

“It’s not just about weight loss but about achieving healthy body composition and optimal overall health,” Zucchi said.

Inspiring others to take control of their health

For those at a loss when it comes to weight management, Zucchi said there are effective treatments available.

“This journey is about progress, not perfection. It’s okay to stumble, and it’s okay to adjust your plan along the way,” he said.

Focus on small, achievable goals, be kind to yourself, and celebrate every victory, no matter how small, he added.

“Remember, your worth is not measured by the number on the scale. Your health and well-being are a worthwhile pursuit, and a better future is within reach,” said Zucchi.

Parker can relate personally as she embraces her newfound optimal health. She also relates professionally while working with clients who are living with overweight or obesity.

“[They] are doing all the right things, but they’re not able to see the changes, and then you get the depression and disappointment and negative self-talk,” she said.

Because she has taken the journey herself, she is able to connect with and inspire her clients.

“It makes me more compassionate for my clients who are at the end of the road and don’t know what to do,” said Parker. “[I] encourage them…[and tell them] you can make that sacrifice for your health.”

Heart disease remains the leading cause of death among women, often presenting…

Content source – www.soundhealthandlastingwealth.com

• The 6-6-6 walking trend may help you lose weight and get fit.
• This low impact workout involves 60 minutes of walking, either at 6 a.m. or 6 p.m.
• Experts say walking, in general, is good for your physical and mental health.
• To get started with a walking program, it’s best to start slowly and build up.

If you liked the 12-3-30 treadmill challenge and the 90-30-50 diet, then you might also want to try the 6-6-6 walking trend.

Experts, like Dr. Milica McDowell, a Certified Exercise Physiologist and Vice President of Operations at Gait Happens, say walking is the most effective form of preventive physical activity you can do.

“Walking more than 3,500 steps per day has been repeatedly shown to help reduce cardiovascular and all-cause death risks. It’s low cost and assessable to most,” she said, adding that it’s an “amazing” way to take control of your health.

But, what is the 6-6-6 walking workout and what benefits can it especially provide?

What the 6-6-6 walking workout involves

Mike Julom, an ACE-certified personal trainer, CrossFit athlete, and founder of ThisIsWhyImFit, explained that the 6-6-6 walking workout involves walking for 60 minutes, either at 6 a.m. or 6 p.m. It additionally includes a 6-minute warm-up at a slow place to help you ease into walking and a 6-minute cool-down to aid in recovery.

“The bulk of the exercise is at a faster, brisk pace to raise the heart rate and challenge the cardio system,” noted Julom. “It’s designed to be short and simple, especially for people who want to fit exercise into a busy day.”

According to McDowell, this makes the 6-6-6 program a way to get more than the 150 minutes of exercise per week recommended by both the American College of Sports Medicine and the U.S. Centers for Disease Control and Prevention.

“By doing it early (6 a.m.) or late (6 p.m.), it helps walkers find the time to squeeze the walk in before their day or schedule gets crazy,” she said.

How the 6-6-6 walking workout can benefit your health

As McDowell noted, walking in general, whether it follows the 6-6-6 format or not, is a great form of exercise.

“If you walk in Zone 2 of your heart rate range, you can reap numerous health benefits,” said McDowell. “Zone 2 is about 50% of HR Max for most people (estimate HR max by taking 220-(your age)).”

Per McDowell, walking in this zone helps you burn more fat for fuel, which can aid in weight loss.

Also, because walking has less impact on joints and tissues than running or sports like pickleball, McDowell said it can be safe for many people to try.

Julom agreed, saying that walking is great exercise, especially for older adults or those with joint pain or limited mobility.

He further noted that regular walking has been shown to reduce mental health conditions such as anxiety and depression.

Additionally, according to Julom, it may improve gut and bone health and reduce people’s risks for cardiovascular disease and death.

The American Heart Association (AHA) adds that walking 150 minutes per week can provide such benefits as:

• Better sleep
• Improved cognition
• Reduced risk for heart disease, stroke, diabetes, and certain cancers
• Lowered blood pressure, blood sugar, cholesterol
• Increased energy and stamina
• Reduced risk for depression
• Better memory
• Lowered risk of dementia
• Stronger bones
• Less weight gain

How to get started with a new walking workout

To get started with a walking program, the American Heart Association (AHA) suggests choosing comfortable clothing and shoes with good support. Those designed for walking or running work best but aren’t mandatory.

They additionally advise leaving about a half-inch of space between your longest toe and the end of your shoe and avoiding cotton socks to prevent blisters. 

They further suggest starting slow and building up rather than attempting to do the full distance on your first day. Even as little as 10-15 minutes is enough in the beginning.

When you’re walking, the AHA says you should walk naturally and walk at a pace where you can breathe comfortably. After you warm up, you can try walking at a faster rate. You can also try alternating between faster and slower intervals, gradually increasing the amount of time spent walking faster. Walking uphill can help you build muscle and burn more calories.

Additionally, the AHA states that stretching should be done at the end of your workout since your body will be fully warmed up at this point.

Finally, they advise tracking your progress and squeezing walking into your schedule wherever you can, even if that means taking multiple short walks each day.

For many, the 6-6-6 workout’s requirement to walk either in the morning or evening could help them achieve this goal.

Takeaway

The 6-6-6 walking workout trend advises people to walk for 60 minutes a day, either at 6 a.m. or 6 p.m., with a 6-minute warm-up and 6-minute cool-down.

The benefits of walking are numerous, including reduced risk for chronic diseases like diabetes and cardiovascular disease.

To get started with a walking program, wear comfortable clothing and supportive shoes, begin slowly, and make sure you warm up before stretching.

• The time of day you consume coffee may affect mortality risk, especially from cardiovascular disease.
• People who consume coffee primarily in the morning, rather than throughout the day, had lower mortality risk compared to non-coffee drinkers, according to a new study.
• It’s unclear why morning coffee consumption appears to offer greater heart health benefits. Experts note that consuming coffee later in the day may disrupt sleep patterns.

In case you needs another reason to start your day with coffee, those who have a cup of joe in the morning have a lower risk of death from cardiovascular disease and lower overall mortality risk compared to those who drink coffee throughout the day or don’t drink it at all.

The novel research, published January 8 in the European Heart Journal, is the first of its kind to look at patterns of coffee drinking and whether the time of day of consumption affects mortality outcomes.

Coffee drinking is widely acknowledged for its health benefits — everything from being linked to lower risk of type 2 diabetes to supporting heart health. On the other hand, it can also adversely affect sleep patterns and lead to feelings of agitation and anxiety.

Research has frequently focused on quantity of consumption: how many cups is too much? However, far less is known about how time of consumption patterns affect health.

The study, led by Lu Qi, MD, PhD, HCA Regents Distinguished Chair and Professor at the Celia Scott Weatherhead School of Public Health and Tropical Medicine at Tulane University, offers compelling data to consider not just how much coffee you consume, but when.

“Drinking coffee in the morning shows a better beneficial relation than all-day drinking with cardiovascular and all-cause mortality,” Qi told Healthline.

Morning coffee vs. all-day coffee

The observational study involved more than 40,000 adults from the National Health and Nutrition Examination Survey (NHANES) and 1,463 adults from the Women’s and Men’s Lifestyle Validation Study.

Both surveys include health and lifestyle data for a cross section of adults in the United States, including questions about coffee and caffeine consumption. 

Almost half of the participants (48%) were non-coffee drinkers, while the remaining participants were divided into two groups based on their coffee consumption pattern. About one-third of participants were “morning-type” coffee drinkers, meaning they consumed almost all coffee before noon, rarely consuming it in the afternoon or evening.

The second group, the “all-day-type” (16% of participants), preferred to consume coffee spread throughout the day and into the evening.

Only the morning coffee group demonstrated significant risk reduction in all-cause mortality and cardiovascular disease-related death.

Morning coffee linked to lower death risk

Over a nearly decade-long follow up period, researchers found that individuals who consumed their coffee in the morning had significantly lower risk of both all-cause mortality and cardiovascular disease-related death compared to non-coffee drinkers.

Compared to non-coffee drinkers, morning coffee drinkers had a 16% lower risk of all-cause mortality, while cardiovascular disease-related death risk decreased by 31%. There was no reduction in mortality risk for all-day coffee drinkers. 

“The body has a diurnal cycle of waking, going and relaxing, and eventually sleeping. Morning coffee goes along this cycle, while continued drinking, particularly in the late afternoon disrupts this cycle and sleep,” Thomas Lüscher, MD, consultant cardiologist and director of research, education and development at Royal Brompton and Harefield hospitals in the United Kingdom, explained to Healthline. Lüscher wrote an accompanying editorial to the study.

The quantity of coffee consumed in the morning also impacted heart health.

Moderate and heavy morning coffee drinkers (two to three cups or more) had greater reductions in disease-related death risk. The risk was smaller among light morning coffee drinkers (one cup or less).

The researchers also investigated cancer-related mortality risk, but did not find an association for either consumption pattern.

Effects of morning coffee on heart health not well understood

Despite the compelling findings, the study has several limitations.

Morning coffee drinkers, for example, were predominantly white with higher family income, making the findings difficult to generalize across more diverse populations.

Abha Khandelwal, MD, a professor of cardiovascular medicine at Stanford Medicine who wasn’t affiliated with the study, pointed out that due to the observational, self-reported data, the study has limited value.

“I don’t think you can say timing of caffeine is an important factor in mitigating mortality risk….There is not a strong or rigorous scientific basis — at most there is an association with coffee intake,” she told Healthline.

The mechanism for why the time of coffee consumption could affect mortality isn’t clear either, something the study authors admit was outside the scope of their present work. However, there are clear areas for investigation:

“Late drinking of coffee may disturb sleeping and hormones such as melatonin, which affect the body’s circadian rhythm; this may partly account for the observations,” said Qi.

So, if you’re a regular coffee drinker, try to limit consumption in the afternoon and evening.

“If drinking 2 cups or more per day, it is preferable to drink only in the morning,” said Qi.

Khandelwal, on the other hand, told Healthline it’s too early to make recommendations based on this research.

“At most, one can say if you are a coffee drinker consider limiting it to AM hours, but this study is not designed or powered to talk about causality. I think a lot more has to be done in a much more scientifically rigorous way to make bold statements to change behavior,” she said.

Takeaway

Coffee has been shown to have wide-ranging health benefits from the brain to heart.

However, little research has been conducted on how the time of day when you consume coffee affects these benefits.

In a first-of-its-kind study, researchers found that individuals who consume their coffee in the morning, rather than throughout the day, had lower mortality risk and risk of cardiovascular disease-related death.

• A new advisory from the U.S. Surgeon General states that regular alcohol consumption, even in moderation, can increase the risk of certain cancers.
• The report shows that breast cancer has the highest alcohol-related risk for females while liver cancer and colorectal cancer are the highest risks for men.
• To help lower alcohol-related cancer risk, the Surgeon General recommends that cancer warnings be placed on the labels of alcoholic beverages, including beer and wine.

The top health official in the United States urges more public awareness of the cancer risks associated with drinking alcohol on a regular basis.

U.S. Surgeon General Vivek Murthy, MD, released a new advisory recommending that alcoholic beverages, including beer and wine, carry a warning about potential cancer risks. The recommendation was praised by the American Cancer Society (ACS).

The new guidelines, which will require approval from Congress, would inform consumers that drinking even moderate amounts of alcohol could increase the risk of developing at least seven cancer types, including:

• breast cancer
• colon cancer
• liver cancer
• throat cancer
• mouth cancer
• esophagus cancer
• voice box cancer

In the report, Dr. Murthy noted that alcohol consumption is the third leading preventable cause of cancer in the U.S., behind tobacco use and obesity.

“Alcohol is a well-established, preventable cause of cancer responsible for about 100,000 cases of cancer and 20,000 cancer deaths annually in the United States – greater than the 13,500 alcohol-associated traffic crash fatalities per year in the U.S. – yet the majority of Americans are unaware of this risk,” Murthy said in a statement. “This advisory lays out steps we can all take to increase awareness of alcohol’s cancer risk and minimize harm.”

Alcohol and cancer risk: What the research shows

A growing body of evidence warns of potential harms associated with alcohol consumption.

An August 2024 study linked light to moderate drinking to a higher cancer risk in older adults, while a September 2024 study found that excessive alcohol use could increase the risk of six types of cancer.

Other research has shown that regular alcohol consumption is associated with liver disease, brain damage, and weight gain.

“The direct link between alcohol use and cancer was first established in the late 1980s and evidence for this link has strengthened over time,” the Surgeon General’s report states.

Anna Lembke, MD, a professor of psychiatry and behavioral sciences at Stanford University in California, agreed.

“The evidence that alcohol causes cancer is reliable. People who consume alcohol have a right to know. It might make them think twice about consuming alcohol or encourage them to drink less,” she told Healthline.

Despite the known health risks of alcohol use, more awareness among the general public is still needed.

In the new report, Dr. Murthy cited a 2019 survey by the American Institute for Cancer Research, which showed only 45% of people in the U.S. recognize alcohol use as a risk factor for cancer. That compares with 91% who are aware of the risks associated with radiation exposure, 89% for tobacco use, 81% for asbestos exposure, and 53% for obesity.

“[The] advisory from the U.S. Surgeon General brings necessary awareness to the risks of alcohol consumption as it relates to cancer incidence,” Willliam Dahut, MD, the chief scientific officer at the American Cancer Society, said in a statement in response to the new guidelines.

“It is imperative that people are made aware of the potential impact of alcohol consumption and are met with recommendations on how to reduce their risk.”

How does alcohol cause cancer?

The Surgeon General’s report shows there were 96,730 cancer cases related to alcohol in the U.S. in 2019. Of these, 54,330 occurred in females and 42,400 occurred in males.

Of the 54,330 alcohol-related cancer cases that affected females that year, more than 80% (44,180) were breast cancer, which accounted for 16% of all breast cancer cases (270,000).

For males, Dr. Murthy reported the most serious alcohol-related risks were for liver cancer and colorectal cancer.

What’s driving alcohol-related cancer rates in males and females may vary due to various factors like an individual’s age or health status, but a key ingredient in alcohol could also play a role.

“There is extensive evidence from biological studies that ethanol (the type of pure alcohol found in all alcohol-containing beverages) causes cancer in at least four distinct ways,” Dr. Murthy wrote in the report. The four ways are as follows:

• Alcohol breaks down into acetaldehyde in the body. Acetaldehyde is a metabolite that can bind to DNA and damage it, thus raising the risk of cancer.
• Alcohol generates reactive oxygen species, which can increase inflammation and also damage DNA as well as proteins and lipids in the body.
• Alcohol can alter hormone levels, including estrogen. This can play a role in breast cancer risk.
• Carcinogens from other substances, especially tobacco smoke, can dissolve in alcohol, making it easier for those substances to be absorbed into the body. In particular, this process can raise the risk of mouth and throat cancers.

“It is well established that excessive consumption of alcohol is associated with multiple diseases and cancers including cardiovascular disease, liver disease and several cancers (liver, head and neck, breast, esophagus and colorectal in particular),” Anton Bilchik, MD, a surgical oncologist as well as the chief of medicine and director of the Gastrointestinal and Hepatobiliary Program at Providence Saint John’s Cancer Institute in Santa Monica, California, told Healthline.

How much alcohol should you drink?

There have been reports over the years that moderate alcohol consumption may provide some health benefits, but for some people, the risks may still outweigh the benefits.

Still, a December 2024 study suggests drinking wine in moderation while adhering to a Mediterranean diet could help lower cardiovascular health risks.

Red wine also contain antioxidants, which some experts say can reduce oxidative damage to the body and help lower the risk of heart disease and cancer. Red wine has also been connected to lower risks of depression and dementia.

“Less is known about the negative effects of occasional alcohol use,” Bilchik said.

“Some studies suggest that a glass of red wine daily may have cardioprotective effects. The majority of patients I see with cancer have no clear etiology. Many of them don’t drink at all,” he noted.

If you choose to drink, the Centers for Disease Control and Prevention (CDC) recommends two drinks or less per day for males and one drink or less per day for females.

The CDC notes the health risks associated with alcohol use increase the more a person drinks and recommend drinking less or abstaining entirely to promote overall health.

People who are pregnant, under 21 years of age, have certain medical conditions such as liver disease, or take medications that interact with alcohol should not drink at all, the CDC says.

Takeaway

The United States’ top health official recommends that cancer risk warning labels be included on all containers of alcoholic beverage, including beer and wine.

Surgeon General Vivek Murthy, MD, says the warnings are needed because of the growing evidence that regular alcohol consumption increases the risk of at least seven types of cancer.

Murthy says breast cancer carries the highest risk for women, while liver and colorectal cancer have the highest risk for men.

The American Cancer Society applauded the Surgeon General’s report, but warning labels alone may not discourage people from drinking. More evidence is needed to determine the impact of occasional alcohol use on cancer risk.

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