How to improve calcium loss caused by coffee?

Coffee is an indispensable drink in our daily life. It not only relieves stress but also has a refreshing effect. It is the favorite drink of white-collar workers. However, it has been reported recently online that drinking too much coffee can lead to calcium loss, so how to improve this calcium loss has become a hot topic. In fact, in life we ​​can improve the calcium loss caused by coffee by just getting more sun exposure, increasing the amount of exercise, or adding more milk when drinking coffee.

Ways to improve calcium loss caused by coffee

1. Coffee with milk to supplement calcium

The caffeine in coffee has a diuretic effect. It increases the excretion of calcium in urine and promotes the secretion of calcium in the small intestine. The amount of calcium loss is proportional to the amount of caffeine intake. To make up for this shortcoming, don't add sugar every time you drink coffee, but add some milk. However, milk is not the same as the creamer in coffee mate. The latter contains trans fatty acids, which are harmful to the human cardiovascular system, and may also contain sugar. It is best to add skimmed milk to coffee, which will not add too many calories and can protect the gastric mucosa.

2. Get 20 minutes of sun exposure every day

Sunbathing can supplement sufficient calcium and prevent osteoporosis. Vitamin D3 accounts for more than 90% of the vitamin D content in the human body. The production of vitamin D3 mainly depends on the skin's exposure to sunlight's ultraviolet rays. Sun exposure plays a very critical role in the production and conversion of vitamin D and calcium absorption. It takes at least 20 minutes of sun exposure every day to be effective, and you cannot sit indoors or sunbathe through the glass. You should draw the curtains and open the windows, or go out and sunbathe directly in the garden.

3. Increase your physical activity

To supplement calcium, you need to increase your physical activity to achieve maximum bone strength. Bones require moderate mechanical loads, which come primarily from muscle contraction and gravity. Weight-bearing exercises such as walking and running can help improve bone strength. Non-weight-bearing exercises such as swimming and cycling are not as effective as weight-bearing exercises and can only improve muscle strength.