Most people know what foods to should eat for strong bones — anything chock-full of bone-building calcium and its osteoporosis-fighting partner vitamin D. Just as important, but less often discussed, are the foods and beverages that take away from bone health. From overly-salty snacks to high-in-sugar sodas, certain foods can inhibit your body from absorbing calcium, reduce bone mineral density, and more. Beware of these foods that are bad for your bones.
1. Salt
The more salty you eat, the more calcium you lose. Salt is known to cause excessive calcium excretion through the kidneys. You don’t have to cut salt out entirely, but aim for less than 2,300 milligrams of sodium a day, which is about 1 teaspoon of salt.
2. Caffeine
Think twice before going caffeine-crazy. Caffeine leaches calcium from bones, sapping their strength. In fact, roughly 6 milligrams of calcium are lost for every 100 milligrams of caffeine you ingest.
A study found that caffeine consumption contributed to low-bone density in postmenopausal women. Combined with sugar, it can have greater effects on the bone health. So, to follow an osteoporosis-prevention diet, drink decaf coffees and teas and limit consumption of sugary caffeinated foods, such as chocolate and sweetened coffee.
3. Carbonated Drinks
Many soft drinks and certain other carbonated soft drinks contain phosphoric acid, which can increase calcium excretion in your urine. And nearly all soft drinks lack calcium. That combination spells trouble for women at risk of osteoporosis.
4. Cigarettes
When you regularly inhale cigarette smoke, your body can’t form new healthy bone tissue as easily. The longer you smoke, the worse it gets. Smokers have a greater chance of bone-breaks and take longer to heal. But if you quit, you can lower these risks and improve your bone health.
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Medical Review: This article is written by Dr Nishtha Mittal (Senior Health Content Editor at Zanskar Health) and has been medically reviewed by Dr Rashi Goel (Senior Physiotherapist at Zanskar Health). This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
