With age and the hormonal changes that occur during menopause, your bones begin to naturally lose some of their strength. If the bones become too weak and bone density drops too low, you may be at an increased risk for a fracture after a fall or even during everyday activities. If the bones of the spine lose too much density, compression fractures can occur in the vertebrae, which can cause a change in posture and chronic back pain. However, a healthy diet and regular exercise can help to keep the bones strong, and this includes watching caffeine intake.
Bone Density
Throughout life the bones go through a constant process of breaking down and destroying old bone and laying new bone down in its place. Between the ages of 20 and 30, your peak bone mass is reached. After this point, bone is naturally broken down faster than new bone is laid down. If too much bone is lost, the bones can become frail and susceptible to fractures, and osteoporosis can develop. Low bone density can exist without ever causing any symptoms, and sometimes a fracture is the first warning sign. To prevent complications, your bone density can be measured using a scan similar to an X-ray; when bone density reaches between -1 and -2.5, you have osteopenia or the beginning stages of osteoporosis. Once your bone density reaches -2.6 or lower you have osteoporosis. Osteoporosis can occur due to a lack of exercise, poor diet, smoking or underlying medical conditions, or it can be a side effect of certain medications, says the National Institutes of Health Osteoporosis and Related Bone Diseases website. When it comes to diet and bone density, calcium and vitamin D are the most important minerals.
Caffeine and Bone Loss
Caffeine is found in coffee, tea, soft drinks, energy drinks, diet products and it is in some medications. Caffeine is a stimulant as it speeds up the activity of the central nervous system, which is why it provides a burst of energy and alertness. However, caffeine in high amounts can also interfere with the body's ability to absorb calcium and it leads to a loss of calcium through urination. Over time, if the body does not absorb enough calcium to support bone growth, a loss of bone mass can occur reports the National Osteoporosis Foundation. A general guideline is to consume no more than 330 mg of caffeine every day and some may need to go lower, depending on risk factors that are present.
Sources
Since caffeine can be found in many different types of beverages it is important to read the nutrition label and become an educated consumer, especially with today's super sized drinks. The MayoClinic.com, suggests that caffeine content in coffee can vary greatly and a 16 oz. cup, can range from 2 mg. for coffee made at home up to over 200 mg. for store bought cups. An 8 oz. bottle of a sports or energy drink can range form 80 to 300 mg. and some medications can contain 100 to 200 mg. per capsule. Tea and soft drinks tend to have under 100 mg. per serving and may be better choices. However, both may contain other chemicals besides caffeine that can contribute to frail bones.
Solution
If you do decide to consume caffeine, make sure you get enough calcium and vitamin D to offset the loss. Consuming at least 800 mg. of calcium per day can counteract the negative effects of caffeine in some patients, notes the International Osteoporosis Foundation. Teens and adults should try to get between 1,000 and 1,300 mg. of calcium and 200 to 600 IU of vitamin D each day. The body needs vitamin D in order to properly absorb the calcium. Try to balance out your diet by adding low fat milk to a cup of coffee; have cheese or yogurt with a cup of tea or sports drink and make sure that you do not replace all calcium rich beverages with drinks containing caffeine.
References
- NIH Osteoporosis and Related Bone Diseases National Resource Center: Osteoporosis Overview
- National Osteoporosis Foundation: Can Soft Drinks Cause a Problem for My Bones?
- MayoClinic.com: Caffeine Content for Coffee, Tea, Soda and More
- International Osteoporosis Foundation: Negative Dietary Factors and Practices
