Most people know the types of foods that can make the bones strong, such as any foods rich in calcium or vitamin D. These foods can help prevent osteoporosis. However, many people don’t know the harmful foods to avoid that can help weaken the bones and make you more susceptible to osteoporosis. From salty snacks to high sugar soda, some foods can inhibit your body from absorbing calcium. These inhibiters reduce bone density.
The following are six harmful foods to avoid.
High Sodium Food
The more salt you eat, the more calcium you lose. It is just that simple. “Salt will cause excessive calcium excretion through the kidneys,” says endocrinologist Professor Felicia Cosman, a professor of clinical medicine at Columbia University in New York and a spokeswoman for the National Osteoporosis Foundation. She also advises the regulation of salt intake, “keep it below 2300 milligrams a day, and you will be fine,” she said.
The US Department of Health and Human Services warns that if you have other diseases such as high blood pressure, you may need to further limit salt intake.
Snacks High in Sugar – 6 Harmful Foods to Avoid
It is important to remind yourself not to eat too much sugar, especially if you love sweets. Processed sugar is not only harmful to your bones but increases your chances of diabetes.
If you drink a lot of soda, it may have a negative impact on the health of your bones. Drinking seven cans or more per week will reduce bone density and increase the risk of fracture, says Dr. Cosman. This mechanism is not yet entirely clear, but soda is certainly not good for health.
Caffeine – 6 Harmful Foods to Avoid
According to a study published in the Journal of Health Sciences, excessive caffeine intake led to reduced bone mineral density in postmenopausal women. Dr. Dina Khader, a nutrition consultant for The Khader Center in Mount Kisco New York, explains that caffeine can dissolve bone calcium and that you lose about 6 milligrams of calcium per 100 milligrams of caffeine. Those crazy caffeine lovers please think twice.
Now, we give you another reason to let you drink less wine: Studies from the National Institute on Alcohol Abuse and Alcoholism have shown that chronic alcoholism leads to low bone mass, reduced bone formation, increased incidence of fractures, and delayed union of fractures. Osteoporosis may occur earlier than you think: Between the age of 19 to 30 for heavy drinkers. Limit your daily alcohol consumption to no more than two to three cups.
Beef and Mutton – 6 Harmful Foods to Avoid
Dr. Khader also says eating too much animal protein can take more calcium from your bones. “If you have osteopenia or osteoporosis, you should limit the red meat, up to twice a week and keep each food less than 110 grams to 170 grams.”
What is the best diet to prevent osteoporosis? Most studies agree: Eat a lot of fruits and vegetables, low-fat dairy products, fish and poultry, nuts, and beans.