Osteoporosis refers to a reduction in bone tissue mass per unit volume. Bone growth and development begin during the embryonic stage and continue for over 20 years after birth. While the quantity of bone tissue in adults remains constant, bone metabolism persists—maintaining a balance between bone formation and resorption.After age 40, bone formation remains constant while resorption increases. Over decades, bone mass declines to half its 30-year-old level. Pathological fractures occur when bone density becomes insufficient to withstand everyday stresses.
So, what unhealthy habits can lead to osteoporosis?
Long-term coffee consumption may cause osteoporosis
It is widely known that osteoporosis results from calcium loss in the body. Reports indicate that the onset of osteoporosis has shown a trend toward earlier age in recent years. Health experts suggest this may be linked to the habit of long-term coffee consumption.
Long-term coffee consumption can trigger osteoporosis. Patients who drink more than two cups of coffee daily without consuming milk experience reduced bone density in their hips and spine, regardless of age or body mass index. The severity of this reduction correlates with the duration of the habit and the quantity consumed.
Coffee consumption contributes to this condition because caffeine binds to free calcium in the body, which is then excreted through urine. The reduction in free calcium inevitably triggers the breakdown of bound calcium, leading to osteoporosis.
Clarifying Common Dietary Misconceptions About Osteoporosis Prevention
As China's population ages, the incidence and mortality rates of high blood pressure, high blood sugar, high cholesterol, and cardiovascular and cerebrovascular diseases are steadily rising.Compared to the high-profile attention given to these conditions, cancer, and cardiovascular diseases, a less recognized health threat is gradually coming to the forefront: osteoporosis.
Statistics indicate that approximately 69.4 million people over 50 in China currently suffer from osteoporosis. Among them, 687,000 hip fractures occur annually due to this condition.By 2020, the number of individuals with osteoporosis and reduced bone mass is projected to reach 286 million. Currently, China has an estimated 69.4 million people over 50 with osteoporosis; among them, 687,000 suffer hip fractures annually due to the condition. By 2020, the number of individuals with osteoporosis and reduced bone mass is projected to reach 286 million.Faced with this grim reality, preventing osteoporosis and supplementing calcium have become critical issues demanding public attention.
Beyond calcium supplements, dietary calcium intake remains a major concern for the general public.What foods boost calcium intake? How should one consume calcium-rich foods? Are there common misconceptions to avoid in dietary calcium supplementation? At the 141st Lingnan Health Lecture organized by the Guangdong Health Association on April 16, Professor Huang Hongxing, Chief Physician at the Third Affiliated Hospital of Guangzhou University of Chinese Medicine, addressed various misconceptions about dietary calcium supplementation in the context of osteoporosis prevention.I. Bone Broth as a Calcium Supplement: Merely a Myth Despite repeated expert warnings that "bone broth does not supplement calcium," many still cling to the traditional Chinese belief that "you get what you eat," thinking bone broth can boost calcium levels.Huang Hongxing explained that calcium is an insoluble mineral. Even after prolonged high-temperature simmering, calcium from bones scarcely dissolves into the broth. Adding large amounts of vinegar during cooking to extract calcium yields only negligible amounts, and the resulting broth becomes unpalatably sour.In summary, regardless of the cooking method used, the calcium content in bone broth falls far short of providing meaningful calcium supplementation. It offers only a marginal benefit, if any.
It's worth noting that while bone broth contains pitifully little calcium, prolonged simmering causes the fat from the bones to fully render out and dissolve into the broth. This causes the fat content in bone broth to skyrocket. Drinking large amounts of bone broth not only fails to provide calcium supplementation but may also lead to excessive calorie intake. This is especially harmful for elderly individuals already dealing with high blood pressure, high blood sugar, or high cholesterol.II. Opt for Natural Water; Forget About Hydrating for Calcium
As health awareness grows, even ordinary water has spawned countless gimmicks. "Alkaline water," "organic water," "oxygen-enriched water"... These premium-sounding concepts dazzle consumers, who, though unsure of the science, feel compelled to splurge on "high-end" water for their health.Amid this trend, claims emerged that "long-term consumption of purified water is detrimental to health because it depletes minerals, especially calcium." Under this premise, it's no surprise that recommendations for drinking mineral water to supplement calcium gained traction.
Huang Hongxing emphasized in his lecture: "People should drink more natural water." In other words, there's no need to deliberately purchase concept-driven "mineral water" or consume processed "purified water." He stressed that natural water contains trace minerals, but the calcium content is minimal. Supplementing calcium through drinking water is merely a token effort.As for why he discourages drinking water with added minerals, Huang explained it's entirely unnecessary. Water's primary function isn't calcium supplementation but replenishing the cellular fluid essential for metabolic processes. No matter how much calcium is artificially added, water's core value lies not in calcium supplementation—especially considering whether the added calcium is even absorbed by the body.Therefore, when selecting water, as long as it is clean and natural, it is good water and can be consumed with confidence.
III. Is the High Incidence of Osteoporosis Among Westerners Due to Excessive Milk Consumption?
Milk has long been hailed as the "top calcium supplement" due to its high calcium content and absorption rate. Yet a persistent claim circulating on social media suggests that Westerners consume 4-5 times more milk daily than Chinese people, yet osteoporosis rates in Europe and America are even higher than in China. This leads to the conclusion that "drinking milk does not supplement calcium."
Nutrition expert Fan Zhihong has repeatedly debunked this myth. Calcium supplementation isn't merely about ingesting calcium; it's crucial that calcium is absorbed into bones, where osteoblasts collect it to build new bone tissue.In developed countries like Europe and America, despite their per capita milk consumption far exceeding China's, their diets are high in protein—often several times more than Chinese intake. However, high protein intake hinders calcium absorption. This means that even with substantial milk consumption, they fail to absorb calcium from milk, leading to high rates of osteoporosis.In China, however, current daily dairy intake falls far short of the Chinese Nutrition Society's recommended levels. Consuming 300-500ml of milk daily remains a necessary measure for osteoporosis prevention.
IV. Does Calcium Supplementation Cause Kidney Stones?
Although widespread calcium deficiency among Chinese people has become a serious reality, concerns arise during supplementation: "I heard calcium supplements cause kidney stones—should we even take calcium?" Huang Hongxing clarifies that the notion that kidney stone patients must restrict calcium intake, or that supplementation causes kidney stones, is incorrect.Studies demonstrate that women with low calcium intake are more prone to kidney stones than those consuming calcium-rich foods. A U.S. study also indicates that individuals on high-calcium diets have a 35% lower risk of kidney stones compared to those on low-calcium diets. Researchers attribute kidney stone formation not to excessive calcium but to disrupted calcium metabolism, leading to abnormal "calcium migration."During this process, bone calcium decreases while blood calcium and soft tissue calcium levels increase. Excess calcium in soft tissues can lead to a series of diseases such as stones, hypertension, and arteriosclerosis. Long-term calcium supplementation enhances calcium absorption in the body, stimulates the stabilization of blood calcium levels, ultimately reducing calcium levels in both blood and soft tissues, thereby decreasing the incidence of stones.
Experts also note that obtaining calcium through a high-calcium diet is preferable, as dietary calcium is more readily absorbed than calcium supplements. However, when dietary calcium intake falls short of the body's needs, appropriate calcium supplements should be taken under medical guidance. Refusing supplements outright risks more severe health consequences from osteoporosis.