10 Common Diseases That Drinking Matcha Every Day Can Help Prevent
Matcha and chronic disease ·

10 Common Diseases That Drinking Matcha Every Day May Help Manage

by Elara Hadjipateras

Beyond matcha’s energy boosting and stress reducing benefits, matcha has been studied for its potential in preventing and reducing the risk of major diseases. Here’s a breakdown of 10 common diseases that matcha can help protect against, plus simple, actionable lifestyle tips (including ways to enjoy matcha daily) to help keep you happy and healthy. 

common diseases matcha can help prevent and manage

1. Heart Disease

Heart disease is the leading cause of death worldwide, and high cholesterol, inflammation, and oxidative stress all play a role. Matcha is rich in catechins, particularly EGCG, which has been shown to help lower LDL (“bad”) cholesterol while increasing HDL (“good”) cholesterol. These compounds also reduce arterial plaque buildup, lower blood pressure, and improve circulation, all of which protect against heart attacks and strokes.

Lifestyle Tips:

  • Take a brisk 20-minute walk daily to improve circulation and strengthen your heart.

  • Swap processed foods for whole foods and cut back on fried and sugary foods, which can increase cholesterol levels.

  • Add more omega-3s to your diet (think salmon, walnuts, flaxseeds) to reduce inflammation and support heart function.

  • Drink matcha daily instead of sugary energy drinks or coffee for heart-healthy antioxidants without the crash.

2. Type 2 Diabetes

Blood sugar spikes and insulin resistance are major contributors to type 2 diabetes, a disease that affects millions all over the world. Matcha may help regulate blood sugar levels by improving insulin sensitivity and reducing glucose absorption in the gut.

Lifestyle Tips:

  • Take a 10-minute walk after meals. This helps your muscles absorb glucose more efficiently and stabilizes blood sugar.

  • Prioritize fiber rich foods like vegetables, legumes, and whole grains to prevent sugar spikes.

  • Practice intermittent fasting to improve insulin sensitivity and metabolic health.

  • Swap sugary lattes for a matcha latte with unsweetened almond milk to help balance blood sugar levels.

3. Cancer

Cancer is a complex disease that comes in many varieties, but oxidative stress and chronic inflammation are key drivers of cancerous cell growth. Matcha is one of the richest sources of antioxidants, particularly EGCG, which has been studied for its potential anti-cancer effects.

Lifestyle Tips:

  • Limit processed meats and charred foods, which contain carcinogens that increase cancer risk.

  • Eat cruciferous vegetables like broccoli, kale, and Brussels sprouts, which contain powerful compounds that help detoxify cancer causing agents.

  • Wear sunscreen daily to prevent skin cancer and reduce oxidative stress on your skin cells.

  • Blend matcha into smoothies for an easy, antioxidant packed boost to fight free radicals.

4. Alzheimer's & Dementia

Cognitive decline is often linked to oxidative stress, inflammation, and beta-amyloid plaque buildup in the brain - all of which are factors in Alzheimer's disease and dementia. Matcha’s EGCG, L-theanine, Chlorophyll and Vitamin K all combat oxidative stress, physical and mental stress, lack of concentration, loss of short term memory and inflammation. Plus, a diet with a moderate caffeine intake has been shown to reduce the chances of developing all neurodegenerative disorders. 

Lifestyle Tips:

  • Engage in daily brain exercises like crossword puzzles, reading, or learning a new skill to keep your mind sharp.

  • Incorporate more omega-3s (found in fish, walnuts, and chia seeds) to protect brain cells.

  • Stay socially active - spending time with friends and family has been shown to reduce the risk of cognitive decline.

  • Sip on matcha tea instead of coffee. The L-theanine helps with focus, memory, and relaxation and the sustained energy means you’ll be reaching for less caffeine throughout the day.

matcha may help protect brain health and from chronic diseases

5. Stroke

A stroke occurs when blood flow to the brain is interrupted, often due to a blockage or burst blood vessel. EGCG may help prevent plaque build up in the arteries which in turn keeps blood vessels flexible and reduces the risk of blockages. The L-theanine in matcha has been shown to reduce chronic stress. Chronic stress often results in high blood pressure which is a major risk factor for stroke. 

Lifestyle Tips:

  • Stay hydrated! Dehydration increases blood thickness, making clots more likely.

  • Stretch and move throughout the day. Sitting for long periods increases stroke risk, so aim to stand or walk every hour.

  • Limit salt intake to keep blood pressure levels in check.

  • Make an iced matcha lemonade. Staying hydrated with matcha’s catechins can support vascular health.

6. Fatty Liver Disease

Non-alcoholic fatty liver disease (NAFLD) is on the rise due to poor diets and sedentary lifestyles, leading to liver inflammation, scarring, and even cirrhosis. Catechins help increase the activity of liver enzymes that are responsible for breaking down toxins and fats while the chlorophyll in matcha helps flush toxins from the body and guard liver cells from damage. All of those compounds combined with the antioxidant power of EGCG takes some strain off of your liver so it doesn’t have to work so hard and protects it from damage.

Lifestyle Tips:

  • Drink more water with lemon, it supports liver detoxification.

  • Eat more leafy greens, they contain compounds that help flush toxins from the liver.

  • Avoid excessive alcohol and sugar, both of which contribute to fatty liver buildup.

  • Make a detox friendly matcha smoothie with matcha, spinach, lemon, and coconut water.

7. High Blood Pressure (Hypertension)

High blood pressure is often called the “silent killer” because it rarely has symptoms but increases the risk of heart disease, stroke, and kidney failure. Reducing stress, increasing blood flow, and improving circulation are all ways to reduce the risk of high blood pressure and matcha’s EGCG, L-theanine and catechins are experts at helping you do all 3! 

Lifestyle Tips:

  • Practice deep breathing exercises for five minutes a day to reduce stress and lower blood pressure.

  • Reduce caffeine intake from sources like coffee and soda (matcha’s lower caffeine content is a great alternative).

  • Increase potassium rich foods like bananas, avocados, and sweet potatoes to balance sodium levels.

  • Drink matcha in the morning instead of coffee to get an energy boost without the blood pressure spikes.

how matcha may help protect you from osteoporosis

8. Osteoporosis

As we age, bone density decreases, leading to an increased risk of fractures and osteoporosis. Osteoclasts are cells that break down bone faster than it can be rebuilt. The EGCG in matcha has been shown to slow osteoclast activity and improve osteoblast (bone building) activity. The Vitamin K in matcha helps bind calcium to bones which increases bone density and reduces risk of bone fractures. 

Lifestyle Tips:

  • Strength training 2-3 times a week improves bone density and may help prevent fractures.

  • Get enough Vitamin D and calcium by spending time in the sun or taking a supplement.

  • Improve balance and flexibility through yoga or tai chi to help prevent falls.

  • Use matcha in baked goods like matcha protein waffles to get Vitamin K throughout your day and support your bone strength. 

9. Depression & Anxiety

Mental health is just as important as physical health, and matcha contains compounds that may help regulate mood and reduce symptoms of anxiety and depression. L-theanine in matcha is shown to reduce chronic stress and the slow and steady release of caffeine in matcha reduces the jitters and crash often associated with coffee that can lead to anxiety. 

Lifestyle Tips:

  • Get 15 minutes of sunlight daily to boost Vitamin D, which supports mood.

  • Try journaling or meditation to help manage daily stress.

  • Try regular, routine exercise. It increases serotonin and dopamine levels.

  • Drink matcha in the afternoon instead of coffee, the L-theanine helps reduce stress while still providing focus.

10. Gut Disorders & Digestive Issues

From acid reflux, constipation and bloating to IBS (Irritable Bowel Syndrome), gut health is closely tied to overall wellness. The EGCG in matcha helps reduce inflammation across the whole body, including the gut and may help prevent damage to intestinal cells. Plus, catechins help balance the gut microbiome and L-theanine reduces stress - stress is a trigger for IBS, acid reflux, bloating and cramping. 

Lifestyle Tips:

  • Chew your food thoroughly, digestion starts in the mouth!

  • Eat more fermented foods like kimchi, yogurt, and sauerkraut to support healthy gut bacteria.

  • Avoid eating late at night, your digestion slows down before bedtime.

  • Add matcha to warm water with ginger and lemon for a soothing digestion friendly tea that helps combat bloating.

matcha for gut health

The bottom line

Drinking matcha every day is a scientifically backed way to support long term health and reduce the risk of some of the most common diseases. Its antioxidants, anti-inflammatory compounds, and metabolism boosting properties make it a powerful addition to all wellness routines. If you’re looking for an easy, enjoyable way to protect your heart, brain, liver, bones, and overall health, matcha could be it for you!

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Disclaimer:

These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered as medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.

Resources:

Jakubczyk, K., Kochman, J., Kwiatkowska, A., Kałduńska, J., Dec, K., Kawczuga, D., & Janda, K. (2020). Antioxidant Properties and Nutritional Composition of Matcha Green Tea. Foods (Basel, Switzerland), 9(4), 483. https://doi.org/10.3390/foods9040483

Kochman, J., Jakubczyk, K., Antoniewicz, J., Mruk, H., & Janda, K. (2020). Health Benefits and Chemical Composition of Matcha Green Tea: A Review. Molecules (Basel, Switzerland), 26(1), 85. https://doi.org/10.3390/molecules26010085

Prasad Devkota , Hari, et al. “The Science of Matcha: Bioactive Compounds, Analytical Techniques and Biological Properties.” Science Direct , Dec. 2021, www.sciencedirect.com/science/article/abs/pii/S0924224421005860?via%3Dihub.

Thielecke, F., & Boschmann, M. (2009). The potential role of green tea catechins in the prevention of the metabolic syndrome - a review. Phytochemistry, 70(1), 11–24. https://doi.org/10.1016/j.phytochem.2008.11.011

Türközü, D., & Şanlier, N. (2017). L-theanine, unique amino acid of tea, and its metabolism, health effects, and safety. Critical reviews in food science and nutrition, 57(8), 1681–1687. https://doi.org/10.1080/10408398.2015.1016141




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