Drinking 1-2 cups of coffee a day in moderation does not mean losing calcium in bones. It is noteworthy that the way you drink, the amount of caffeine and the accompanying diet and exercise.
Many people worry that coffee can increase the risk of osteoporosis because caffeine affects calcium absorption. However, this effect is relatively small. A standard cup of coffee only increases the amount of calcium lost by about 6 mg, a level that can be easily compensated for through daily diet.
The risk of affecting bone health is more noteworthy in people who drink too much coffee for a long time, and at the same time do not supplement enough calcium and exercise little. Therefore, instead of completely abstaining from coffee, it is necessary to pay attention to drinking properly and maintaining a reasonable diet and exercise regimen.
For healthy middle-aged and elderly people, they can maintain about 1-2 cups of coffee per day, while controlling the total amount of caffeine at a moderate level. Each cup can be equivalent to about 150-200 ml of Americano coffee. Do not drink too much or mix too thickly.
If the body is sensitive to caffeine, often experiencing rapid heartbeat, restlessness, or insomnia after drinking, reduce the amount of coffee or choose a type that has eliminated caffeine.
The appropriate time to drink coffee is after breakfast or about 30 minutes after lunch. Do not drink on an empty stomach, especially for people with high stomach acid or prone to reflux.
In addition, you should limit drinking coffee in the late afternoon, especially after 3 pm, because caffeine can exist in the body for many hours and affect sleep quality. Prolonged sleep deprivation is also not beneficial for overall health and the process of maintaining bone mass.
You should prioritize pure black coffee and limit adding more sugar, cream or fatty creams. If you like milk coffee, you can use fresh milk to add more calcium to your diet.
3-in-1 instant coffee should also be used in moderation, as many products contain significant amounts of sugar and fat. The most important thing is still to control the total amount of sugar and energy in your daily diet.
People with uncontrollable high blood pressure, arrhythmia, active stomach ulcers, prolonged insomnia or anxiety should be cautious with caffeine and consult a doctor if necessary.
Pregnant and breastfeeding women also need to control their caffeine consumption according to appropriate recommendations.
In general, coffee is not the only cause that determines bone health. To prevent osteoporosis, it is necessary to pay attention to supplementing enough calcium, vitamin D, maintaining regular exercise and building a balanced diet.
