Calcium is the mineral that helps us get stronger bones but it is not the only one needed. Vitamin D is essential to synthesise calcium and aid bone health. Women, in particular, must maintain calcium and vitamin D levels in their bodies to prevent osteoporosis. Apart from these, you also need to cut down the intake of certain foods that affect bone health negatively. These inhibit absorption of calcium, so no matter how calcium-rich your diet is, it will be of no use. Such foods can also reduce bone mineral density that can make your bones weaker with time.
High-Sodium or Salty Foods
Excess salt can be catastrophic for your bones. When consumed in excess, sodium present in salt can cause calcium to pass down through the kidneys, which can cause deficiency. Limiting salt intake is therefore extremely important to maintain bone health. The ideal salt intake per day is 2,300 milligrams. Eating excess salt not only makes bones weak but can also cause osteoporosis in both men and women. This would also reduce the risk of other health problems like high BP, cholesterol, and cardiovascular diseases.
Soda, carbonated and/or aerated beverages are highly damaging for your bones. Various studies prove that soda consumption can cause weakening of bones and make them prone to fractures. People who consume carbonated drinks on a regular basis have an increased risk of hip fracture. These drinks decrease bone density, and so you are highly likely to experience bone and joint pain often.
Also Read: Why You Must Eat Soy For Stronger Bones
Overconsumption of sugar can not only cause diabetes but also osteoporosis. Most people miss out on essential nutrients due to eating sweets in excess. Added sugar can hamper your energy levels and cause mineral imbalance in the body. Reducing refined sugar and replacing it with naturally sweet fruits and dried fruits can promote wellness.
Excess of anything is bad and caffeine is there on this list. A 2016 study published in the journal BMC Musculoskeletal Disorders shows that excessive caffeine consumption can cause bone density decline in postmenopausal women. Caffeine can absorb calcium from bones which reduces bone strength. If you have caffeine, sugar, and all things fatty, loss of calcium would be higher. It is recommended to consume decaffeinated drinks to promote bone health. Limit your caffeine intake to one to two cups a day.
Inflammatory foods are those that trigger inflammation in the bones. Some of the common inflammatory foods are potatoes, eggplant, mushrooms, tomatoes, and peppers. These can cause osteoporosis over time if consumed repeatedly and excessively. Alternatively, if you increase intake of calcium-rich foods, the effect of inflammatory foods would be relatively lower on the bones. It is best to have a balanced meal.
Lastly, alcoholic beverages are also bad for bone health. If you drink a lot, you are highly susceptible to weak bones and fractures. Alcohol consumption can reduce bone formation, decrease bone mass, and cause fractures. Young people should especially consume alcohol in moderation to prevent its adverse effects on health.
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