Drinking tea throughout the day can be beneficial, but excessive consumption, especially in the evening, can disrupt sleep because of its high caffeine content. Poor sleep can lead to serious conditions like heart disease, cognitive decline, and decreased longevity.
Tea is one of the world’s most consumed beverages, especially in India, where it also has an emotional association. It has been celebrated for centuries for its calming properties and health benefits. Tea has many benefits, such as controlling heart health, increasing metabolism, and strengthening immunity levels. However, according to experts, the real benefits of tea depend not only on what you drink but also on how you drink it, which is equally important.
Drinking tea throughout the day can be beneficial, but excessive consumption, especially in the evening, can disrupt sleep because of its high caffeine content. Poor sleep can lead to serious conditions like heart disease, cognitive decline, and decreased longevity.
Experts recommend limiting caffeinated tea consumption in the evening and opting for herbal teas like chamomile or peppermint at night. If you prefer milk or black tea, it should be drunk before lunch—ideally after breakfast. Additionally, you should drink about two to three cups of tea a day.
One common thing that is often overlooked when drinking tea is the temperature of the tea. Very hot drinks, especially those over 65°C, are linked to the risk of damage to the esophagus and even cancer. According to Cancer Research UK, drinking hot tea can cause long-term irritation to the inner lining of the throat and food pipe.
Drinking tea after cooling it slightly may help maintain its health benefits and reduce long-term risks.
Tea contains natural compounds known as polyphenols—especially flavonoids and catechins—which reduce inflammation, protect cells from oxidative damage, and support the health of blood vessels. Several studies, including those published by the National Institutes of Health, have found that people who regularly drink tea have a lower risk of heart disease, stroke, type 2 diabetes, and some types of cancer.
Green tea consumption in particular has been linked to improvements in metabolic health and brain function, while black tea has been linked to improved cholesterol levels and cardiovascular protection. Over time, these effects may contribute to increased longevity.
You should make sure that you do not overcook your tea or use boiling water, as this destroys the delicate antioxidants, making it taste bitter. Therefore, it is important that the tea is brewed at the right temperature, lower for green tea and higher for black tea, for the right period of time, to preserve the beneficial compounds.
Tea is not only a beverage, but it is also a natural health promoter. By drinking it at the right time and in the right way, we can make the most of its benefits.
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