“女子每天2杯咖啡打喷嚏震断肋骨”上热搜，喝咖啡真的会导致骨质疏松吗？

近日，“女子每天2杯咖啡打喷嚏震断肋骨”等话题受到关注。骨头变脆，喝咖啡真的是问题源头吗？

A viral story about a woman who broke a rib sneezing after drinking two cups of coffee a day for a long period has raised questions about whether coffee is to blame for brittle bones. Doctors say moderate coffee consumption is not the cause of osteoporosis.

osteoporosis /ˌɑːstioʊpəˈroʊsɪs/ 骨质疏松症

适量饮用咖啡不会造成骨质疏松

北京大学第一医院骨科主任医师张道俭表示，喝咖啡有一定的利尿作用，会增加钙的排出，同时咖啡因还会降低胃肠道对钙的吸收。但只要控制在适量的范围内，对健康影响不大。

如果每天饮用3—5杯甚至5杯以上咖啡，就可能对骨密度造成一定影响，导致骨质疏松。

Zhang Daojian, chief physician of the orthopedics department at Peking University First Hospital, said coffee has a diuretic effect that increases calcium loss and that caffeine can reduce calcium absorption in the gastrointestinal tract.

calcium /ˈkælsiəm/ 钙

But as long as intake is kept within a moderate range, the health impact is minimal. Drinking three to five cups or more a day, however, may affect bone density and contribute to osteoporosis.

需要提醒的是，茶叶同样含有咖啡因，长期大量喝浓茶，也会增加钙流失风险，所以喝茶也需要适量。

缺乏户外运动、过度防晒等

影响“骨健康”

据了解，打喷嚏震断肋骨的女子35岁，不仅每天要喝2杯以上咖啡，同时过度防晒、户外活动极少。

The 35-year-old woman in the viral case did not just drink coffee — she also overused sun protection and rarely spent time outdoors. 

专家介绍，其实相比咖啡，久坐给健康带来的损耗更多。现代职场中，很多人除了吃饭、上厕所，几乎全程黏在椅子上。与此同时，“防晒焦虑”正在年轻群体中蔓延。防晒衣、遮阳帽、墨镜、高倍防晒霜，哪怕是阴天，不少人也要做足全套防晒。

Experts say prolonged sitting is actually more damaging to health than coffee. Many office workers stay glued to their chairs except for meals and bathroom breaks, while "sun protection anxiety" is spreading among young people, with sun-protective clothing, hats, sunglasses and high-SPF sunscreen used even on cloudy days.

张道俭表示，适度防晒本是保护皮肤的好习惯，但走向极端却可能带来新的问题——维生素D缺乏。

人体合成维生素D主要依靠阳光紫外线照射皮肤，维生素D是钙吸收必不可少的条件。长期厚涂防晒、穿戴全套防晒装备、常年待在室内、隔着玻璃晒太阳，都会阻断维生素D合成。钙得不到吸收利用，骨量就会慢慢丢失。

所以，过度防晒和缺乏户外运动，比喝咖啡对骨密度、对骨质有更大的影响。

Zhang said moderate sun protection is a good habit, but going to extremes can lead to vitamin D deficiency. Overusing sun protection and lacking outdoor exercise have a greater impact on bone density than coffee.

另外，当下社会审美标准的变化，也是骨质疏松问题“年轻化”的成因之一。张道俭表示，很多人追求骨感、苗条的身材，因此少吃饭甚至不吃饭，导致饮食方面对钙的摄入不够，很容易造成骨质疏松。

Changing beauty standards are another reason osteoporosis is increasingly affecting younger people, Zhang said. Many people pursue a bony, slender figure and eat little or nothing, leading to insufficient calcium intake and a higher risk of osteoporosis.

发现骨量流失，应该怎么办？

张道俭介绍，临床上，骨质疏松多见于更年期、绝经期以后的中老年女性。一般表现为：

• 浑身无力；

• 干点家务腰就直不起来，总觉得身体撑不住；

• 晚上睡觉经常抽筋；

• 直不起腰、驼背，身高在一段时间内变矮很多。

Osteoporosis is more common in middle-aged and older women after menopause, Zhang said. Symptoms include fatigue, back pain that makes it hard to stand up straight after household chores, frequent night cramps, stooped posture and noticeable height loss over time.

发现骨量流失了，还能不能补回来？ 张道俭说，不同的年龄群体要采用不同的方案，饮食、运动、生活习惯，缺一不可。

对于年轻人来说，首先应该纠正不良的生活习惯。要多参加户外运动，多晒太阳，饮食上增加一些钙的摄入，多吃一些动物蛋白、植物蛋白、蔬菜，均衡饮食。对于中老年人来说，在这些基础上，还要用一些药物来治疗。

Whether lost bone mass can be restored depends on age and requires a combination of diet, exercise and lifestyle changes, Zhang said. Young people should first correct bad habits: get more outdoor exercise and sunlight, increase calcium intake and eat a balanced diet. Middle-aged and older people should also take medication on top of these measures.

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