Coffee causes calcium loss, here are some tips to help you improve it

Coffee has become the best drink for white-collar workers. It can not only refresh their minds, but also help them relax during intense work by drinking coffee with friends. However, drinking coffee often causes calcium loss in our bodies. What should we do at this time?

Ways to improve calcium loss caused by coffee

1. Coffee with milk to supplement calcium

The caffeine in coffee has a diuretic effect, which 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. In order to make up for this shortcoming, do not add sugar every time you drink coffee, but add some milk. However, milk is not the same as creamer in coffee mate, which contains trans fatty acids, which are harmful to the human cardiovascular system, and may also contain sugar. The milk added to coffee is preferably skimmed fresh milk, which will not add too many calories and can protect the gastric mucosa.

2. Get 20 minutes of sun exposure every day

Sunbathing can replenish 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 ultraviolet rays from the sun, and sunbathing plays a very critical role in the production and conversion of vitamin D and calcium absorption. It is effective to sunbathe for at least 20 minutes a day, and you cannot sit in the house or sunbathe behind glass. You should open the curtains and windows, or go out to the garden to sunbathe directly.

3. Increase your physical activity

To supplement calcium, you need to increase your exercise to achieve maximum bone strength. Bones require moderate mechanical load, which mainly comes from muscle contraction and gravity. Weight-bearing exercise such as walking and running can help improve bone strength, while non-weight-bearing exercise such as swimming and cycling is not as effective as weight-bearing exercise and can only improve muscle strength.

Calcium plays a very important role in our body. Although drinking coffee often causes the loss of calcium in our body, friends don’t worry. As long as you pay more attention to sun exposure, participate in some sports, and enhance some nutrition in your life, the loss of calcium can be improved. But the method must be correct.