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Taking care of your bones through diet does not only involve the consumption of foods rich in calcium, vitamin D and other nutrients important for bone health such as vitamin K, magnesium, potassium and vitamin C. It is also important to note that there are foods and drinks that can weaken your bones and make them more prone to fractures.
1. Alcohol
There are different ways that excess alcohol affects bone health. Alcohol interferes with the production of vitamin D, a vitamin that is necessary for the absorption of calcium. Alcohol can also affect the production of hormones that are involved in bone health, such as testosterone, estrogen and cortisol.
The Center National Institutes of Health (NIH) Resource for Osteoporosis and Related Bone Diseases notes that excessive alcohol consumption has been linked to increased risk of fractures, such as hip fracture, the most serious fracture. Indicates that vertebral fractures are also more common in chronic drinkers.
2. Food and drinks with high salt content
Excess salt causes loss of calcium and weakens the bones . A study published in the Asia Pacific Journal of Clinical Nutrition in 2016 found that Chinese men with the habit of eating salty foods were more prone to osteoporosis, a condition that causes thinning of the bones. Excess salt intake has also been associated with osteoporosis in postmenopausal women.
3. Soft drinks with phosphoric acid
The Harvard School of Public Health notes that soda contains high levels of phosphate and Consuming more phosphate than calcium can have a detrimental effect on bone health. The phosphate or phosphoric acid can increase the excretion of calcium in the urine.
4. Caffeine
Although less than salt, consuming too much caffeine filters calcium from bones and contribute to bone loss. Caffeine is present in coffee, tea, energy drinks and some soft drinks.
Drinking more than three cups of coffee a day can interfere with calcium absorption and cause bone loss.
5 . Red meat
Protein is an important nutrient for your bones and the health of your whole body. But too much protein can be harmful. The National Osteoporosis Foundation notes that high protein diets that contain multiple servings of meat can cause the body to lose calcium. Recommend compensating for this loss by getting enough calcium from other foods.
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