"Doctor, I sprained my waist while picking up clothes this morning. It hurts so much." Not long ago, 25-year-old Edward (pseudonym) came to a general hospital for orthopedic treatment with the help of his friends. An MRI scan showed that Xiao Zhang had an osteoporotic compression fracture, and further examinations showed that her osteoporosis had reached moderate levels.

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John, the orthopedic surgeon in charge of the consultation, said that osteoporosis is common in middle-aged and elderly people, especially postmenopausal women over 50 years old. Young people may also suffer from osteoporosis due to bad living habits, diseases, or medications. However, it is rare for someone as young as Edward to have such severe osteoporosis and break a bone just by bending over to pick up something.

Long-term and excessive coffee drinking may lead to osteoporosis

It is understood that Edson is the owner of a clothing store. Due to work reasons, she often stays up late and goes to bed late, and gradually develops the habit of drinking an average of 4 cups of coffee a day: American coffee to relieve swelling in the morning, latte to refresh at noon, mocha to relieve fatigue in the evening, and a cup of flat white when guarding the store late at night... This has lasted for four or five years. John explained that Edson's osteoporosis is closely related to long-term and large-scale drinking of coffee. Coffee contains ingredients that are not conducive to calcium absorption - oxalic acid and caffeine. Among them, oxalic acid will reduce the intestinal absorption of calcium, and excessive intake of caffeine will produce a mild diuretic effect and increase the excretion of calcium in urine. In addition, Edson stays up late, goes to bed late, lacks exercise, does not get sunlight indoors, and has low bone turnover. These factors also increase the risk of osteoporosis.

Doctors suggest that everyone can prevent the occurrence of osteoporosis through diet conditioning, improving bad living habits, getting more sunlight, increasing exercise, and using drugs. At the same time, it is recommended to do a bone density test every 1-2 years to understand their own bone strength in time.

How can you eat to “replenish your bones”?

Adjusting your diet is an important part of preventing osteoporosis.

First, you should quit smoking and drinking, avoid drinking a lot of coffee, drink less strong tea, drink more milk every day, maintain a balanced nutrition, and eat less strong or heavy food. Eat some marine fish, animal liver, egg yolk and lean meat, skim milk, cod liver oil, cheese, nuts and seafood.

Generally speaking, adults should ensure a daily calcium intake of 1,000 mg. Women over 50 years old and men over 70 years old need to increase their calcium intake to 1,200 mg per day. It should be noted that calcium cannot be supplemented blindly. Excessive blood calcium increases the risk of kidney stones and cardiovascular disease. It is recommended that people over 50 years old take no more than 2,000 mg of calcium per day. However, the vitamin D contained in food is indeed very limited. If you are diagnosed with vitamin D deficiency, you can also consider taking vitamin D supplements under the guidance of a doctor.

6 types of people who drink coffee for more harm than good

It is worth mentioning that drinking coffee in moderation does not lead to osteoporosis. Instead, it is safe and beneficial to health. Dietary guidelines and recommendations in many countries and regions list coffee as a recommended healthy drink. However, excessive caffeine does increase the risk of osteoporosis. For healthy adults, daily caffeine intake should be controlled within 400 mg, which is equivalent to about 3-5 cups of coffee.

In addition, coffee is a taboo food for some special groups of people:

■ Pregnant women and breastfeeding women Academic organizations in the field of pregnancy and childbirth in Europe and the United States believe that pregnant women are not encouraged to drink coffee. If they really want to drink, the daily caffeine intake should not exceed 150-300 mg (about 1-2 cups of coffee).

■ Children and adolescents It is not recommended for children under 12 years old to drink coffee; adolescents aged 12-18 can drink coffee in small amounts, but the daily caffeine intake should not exceed 100 mg (about 1 cup of coffee).

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■ Osteoporosis patients The US "Guidelines for the Diagnosis and Treatment of Primary Osteoporosis" suggests that drinking a lot of coffee and tea will affect calcium absorption and increase the risk of osteoporosis. The International Osteoporosis Association and the American Osteoporosis Association both believe that the daily coffee intake of osteoporosis patients should be controlled within 3 cups.

■ Medication users There are many drugs that can interact with caffeine, and ordinary people may not be able to remember them. The simplest way is not to drink coffee during medication.■ Caffeine-sensitive people Some people are sensitive to coffee and may experience discomfort such as accelerated heartbeat, nausea, dizziness, etc. after drinking it.

■ Coffee can stimulate gastric acid secretion in patients with certain digestive tract diseases. Patients with digestive tract diseases such as excessive gastric acid, gastrointestinal ulcers, gastritis, etc. should avoid consuming too much coffee