Bone is the supporting framework of the body, therefore we have to take a special care to maintain the health of our bones. The health of our bones are highly depends on the foods that we eat every day. You probably know that calcium and vitamin D are needed for the development and strengthen the bones.
But, what you may not know is that there are certain foods which can cause weakening of your bones by leaching out minerals from them and reduce their density.
If you have low bone density, you are at greater risk for osteoporosis, a condition in which bones are weaken and fragile, making them fracture or break much easier. Osteoporosis is a serious problem, considering 10 million American women and men have this condition with an estimated 52 million currently affected, and will grow to 61 million people by 2020. Since osteoporosis is not age-related, brittle bones can occur at any age, a major contributing factor being diet. Surprised? But it is a true fact. Here is a list of? foods that reduce bone density :
Caffeine is present not only in coffee, but also in energy drinks (about 80 milligrams or more per can). But, coffee has the higher amount of caffeine, it provides 320 milligrams of caffeine for a 16-ounce cup. Caffeine is known to leach calcium from bones and reducing their strength. In fact, you lose about 6 milligrams of calcium for every 100 milligrams of caffeine ingested. A recent study that conducted by Swedish Department of Toxicology?s National Food Administration, researchers have proven that those women (ages 40-76) who were having a lower consumption of calcium and drank about 4 cups of coffee (around 330 milligrams of caffeine) per day had high risks of bone fracture, higher than at those women who had normal calcium and caffeine consumption. Limit your intake of coffee to just 1 or 2 cups a day while getting adequate calcium to offset any losses caffeine causes. Since caffeinated drinks contain addictive element, so you might find it difficult to switch to other healthy options. You can also try switching to tea, although it is also contain caffeine, but studies suggest it doesn?t harm and probably helps bone density in older woman. Researchers think that tea contains plant compounds that protect bone. You can reduce some of bone-sapping effects by adding milk (calcium) to your coffee or tea.
Diet that high in sodium (salt) can cause you to excrete calcium in your urine and perspiration which in turn weakening bones with time. A study has found that post menopausal women who consumed a high-sodium diet, lost more bone minerals compared to those who didn?t. On average, American get about 2,300 mg to 4,700 mg of sodium through salt. According to experts, for every 2,300 mg of sodium you take in, about 40 mg of calcium is lost in the urine. Based on The dietary guidelines for Americans, the amount of sodium you should get in a day (present in a teaspoon of salt). Foods that high in sodium including : processed meats (such as hot dog, ham and deli turkey), processed foods (including regular and reduced-calorie frozen meals), fast foods (such as tacos, fries, burger and pizza), baked products (including breads and breakfast cereals), and regular canned soups. If you think you can?t lower your salt sufficiently, eat plenty of potassium-rich foods, such as tomatoes, bananas and orange juice as potassium may help decrease the loss of calcium.
3. Soft Drinks
Many soft drinks and certain other carbonated drinks contain phosporic acid which increases the rate of calcium excretion through the urine. Excess phosphorus promotes calcium loss from the body when calcium intake is low. On average, one serving of soft drinks (such as cola) can contain as much as 500 milligrams of phosphorus. In order to maintain balance, the body pulls calcium from the bones which can lead to loss of bone mass. You can help yourself by changing the carbonated drinks with healthy options like yogurt, fruit smoothie, milk, and Vitamin D fortified orange juice.
Excessive alcohol intake can lead to reduce bone density and increase the risk of osteoporosis. Because alcohol interferes with the absorption of calcium and vitamin D in pancreas, which both of them are essensial nutrients for bones. Moreover, heavy drinking affects the functioning of osteoblasts (the bone-making cells). However, The results of the study indicate that bone damage was not significant in individuals who consume two or less of alcohol daily.
Perhaps, you may think that it is difficult to control your urges for these foods. It is not very easy and you cannot switch over to healthy options all of a sudden. But, remember : It is very crucial for you to take care of your bones when you?re young to avoid osteoporosis and other bone problems later in life.