First, the benefits

先说好处

1. Protection against different types of cancers

1.预防不同类型的癌症

Hundreds of biologically active compounds including caffeine, flavonoids, lignans, and other polyphenols are found in roasted coffee. These and other coffee compounds have been shown to increase energy expenditure¹, inhibit² cellular³ damage, regulate genes⁴ involved in DNA⁵ repair, and have anti-inflammatory properties.

烘焙好的咖啡中含有包括咖啡因、类黄酮、木聚糖和其他多酚类物质在内的数百种生物活性成分。研究表明这些成分以及咖啡中其他成分能增加能量消耗、抑制细胞损伤、调节参与DNA修复的基因并具有抗炎作用。

2. It could reduce your risk of suicide

2.降低自杀风险

It was found that the caffeine contained in coffee not only stimulates⁶ the central nervous system but may also act as a mild antidepressant by boosting production of some neurotransmitters in the brain like serotonin, dopamine, and noradrenaline.

研究发现咖啡中所含的咖啡因不仅能刺激中枢神经系统 ，可能还可以充当轻度抗抑郁药，促进大脑中某些神经递质的产生，如血清素、多巴胺和去甲肾上腺素。

3. It may reduce the risk of Alzheimer’s and dementia.

3.降低患老年痴呆和痴呆的风险

A recent study found that drinking of 3-5 cups per day at midlife was associated with a decreased risk of dementia and Alzheimer’s by about 65 percent later in life.

最近一项研究发现中年人每天喝3-5杯咖啡可以将晚年患痴呆和老年痴呆的风险降低约65%。

4. Reduces your risk of type 2 diabetes⁷

4.降低患二型糖尿病的风险

What researchers found was that those who increased their coffee consumption by more than one cup per day had an 11 percent lower risk of developing type 2 diabetes.

研究人员发现每天多喝不只一杯咖啡的人患二型糖尿病的风险会降低11%。

Now, the bad news

现在说说坏处

1. You could get addicted⁸

1.会上瘾

Unless you drink decaf, coffee contains a high amount of caffeine. Caffeine is an addictive⁹ chemical that can create a dependency.

除非你喝的是脱因咖啡，否则咖啡中咖啡因含量很高。咖啡因是一种令人上瘾的化学物质，会让人产生依赖性。

2. You could have more frequent urination

2.小便更频繁

For years, people and even experts have named coffee as a diuretic. Continued studies have not linked the ingredients in coffee as contributing to frequent urination. So, if you drink a lot of coffee, expect a lot of that liquid to go to your bladder.

多年以来人们甚至专家都把咖啡当成利尿药物，但后续研究并不认为咖啡中所含成分会导致尿频。所以如果你喝了很多咖啡，那就会有大量液体进入膀胱中。

3. You could lose sleep

3.失眠

Consuming caffeine 6 hours before bedtime reduced total sleep time by one hour.

睡前6小时内摄取咖啡因会减少1小时的总睡眠时间。

4. It could negatively affect your bones

4.对骨骼不好

No concrete evidence has been found. So, you could drink less coffee, or you could balance it out with milk, almonds, broccoli¹⁰ or other calcium-rich foods.

还没有确凿的证据，所以你可以少喝咖啡，或者喝牛奶、吃杏仁、西兰花或其他富含钙的食物来均衡营养。

5. It could cause or worsen acid reflux

5.造成或加重反酸

While the research is not concrete, try avoid brewing¹¹ methods like espresso or french press that don’t use paper filters that catch oil droplets¹² in the coffee that contain stomach irritants.

虽然研究结果尚不明确，但尽量不要喝浓咖啡或用法式咖啡机这样未用滤纸冲泡的咖啡，滤纸能滤除咖啡中含有的刺激胃的油滴。