Many people know what to eat to strengthen bones. Usually, foods rich in calcium, phosphorus, magnesium, zinc, Omega‑3 fatty acids, vitamins A, C, D and K are recommended. But at the same time, people forget that along with healthy food there is harmful food. And some common foods and drinks contribute to bone loss.
What drinking habits undermine all efforts to strengthen bones? Research results are shared by MedAboutMe.
Habit 1: Drink pickle
Pickled cucumbers and tomatoes, zucchini and assorted vegetables are popular snacks in Russia. They are often served on the table on weekdays and offered to guests on a holiday. And the brine that remains after them is great for first courses. But some people like to drink it in its pure form.
“But the more salt you eat, the more bone mass you lose,” warns MD, an endocrinologist. Felicia Kosman. “Salt is known to cause excessive excretion of calcium through the kidneys. To keep bones healthy, it is important to limit your salt intake.”
A study published in Asia Pacific Journal of Clinical Nutrition in 2016 found that Chinese men who ate salty foods were more likely to develop osteoporosis, a disease that results from reduced bone density. And the 2017 study cited by the journal Osteoporosis Internationalfound the same association between salty food intake and the development of osteoporosis in postmenopausal women.
Did you know?
When an exhibition human skeleton is shown, it usually has snow-white bones. But in fact, the natural color of the bones is brown. And bones become white as a result of special processing.
Habit 2: Drinking sugary soda
Sugary soda, even diet options, is not a healthy food item. It does not give anything good to the body, but it can cause serious harm.
“Seven or more servings of cola per week is associated with a decrease in bone mineral density and an increased risk of fractures,” Dr. Felicia Kosman. “The mechanism of influence is not fully understood by scientists, but one thing is clear: not a single soda is good for health.”
Some scientists believe that the effect is due to the content of phosphate or citric acid in carbonated drinks. They acidify the product so that it has a more pleasant and multifaceted taste.
At the same time, American researchers have calculated that carbonated drinks such as Cola are the favorite drink of women aged 20–40 years. And British researchers claim that one in eight teenagers in the UK drinks more than 22 cans of Cola per week!
Meanwhile, in a study published in Journal of Clinical Nutrition in September 2014, it is said that the more often consumers drink soda, the higher the risk of fractures and osteoporosis.
On a note!
Although broken bones can heal, every fracture is a problem for the body. The “record holder” for the number of fractures is the famous American stuntman Evel Knievel. During his life, he managed to get 433 fractures, but at the same time he lived to a respectable age.
Habit 3: Drink a lot of coffee
Those who want to maintain healthy bones well into old age should also be careful with caffeinated drinks. Coffee has become so ingrained in our lives that we simply forget about its side effects.
One 2016 study published in the journal BMC Musculoskeletal Disorders, Scientists have found that caffeine intake is associated with low bone density in postmenopausal women.
“Caffeine leaches calcium from the bones, robbing them of strength,” explains MD, nutritionist. Dina Hader. “For every 100mg of caffeine you get from food and drink, the body loses about 6mg of calcium.”
At the same time, the negative effect of caffeine is more pronounced in combination with sweet foods. Such conclusions were presented by a study published in European Journal of Clinical Nutrition. Therefore, experts recommend limiting coffee consumption, drinking it without sugar if possible, and with dessert. You should also be careful with chocolate, a drink that combines sugar and caffeine.
Did you know?
In a state of weightlessness, human bones lose calcium. Scientists have calculated that the loss is 1% of the original amount.
At first glance it seems that this is not so much. But even such changes make the bones more fragile.
Habit 4: Taking Sports Drinks to Workout
Today you can buy them not only in an elite fitness center and sports nutrition store, but also in a regular supermarket. At the same time, different drinks have different effects on the body. And contrary to popular belief, they do not have “superpowers”, since they are not classified as medicines, but as nutritional supplements. Therefore, they are not controlled as strictly.
Sports drink ads present them as a healthy alternative to sugary soda. But not all sports drinks are of decent quality and can be considered healthy. Many sports drinks and juices have an increased concentration of sodium. This is explained by the fact that during intense exercise the body loses water, and with it — electrolytes. But sodium, as mentioned above, contributes to the leaching of calcium from the bones.
Other sports drinks are loaded with caffeine to provide the athlete with an energy boost. And it also has its drawbacks. Therefore, it is also impossible to part with sports drinks.
Did you know?
There are 270 bones in the body of a newborn, and about 205–207 in the body of an adult. Where do the “extra” bones go? The answer is simple: as a person grows older, they grow together, therefore they go “on the wane”.
Habit 5: Avoid Dairy
Dairy products are the most affordable source of calcium and vitamin D, components that are very important for maintaining bone density.
One cup of milk contains about a third of your daily calcium intake. And three glasses of milk can replenish the body’s daily intake of both calcium and vitamin D.
To get more benefits, you can drink probiotic foods in addition to milk — yogurt and kefir. But giving up dairy products completely is not worth it. The exception is people with lactose intolerance.
A study published in Archives of Public Healthshowed that older people who eat dairy every day have a lower risk of fractures.
Did you know?
The clavicle is considered the most fragile bone in the human skeleton. Statistics show that the largest number of patients consult a doctor with her fracture.
Habit 6: Drinking alcoholic beverages
If you need another reason to give up alcohol — then it is, and a very good one!
“Alcohol abuse contributes to a decrease in bone mass, an increase in the risk of fractures and slow their healing,” says Dr. Dina Hader. But what is very important, such “side effects” are typical for people of all ages, and not just older ones.
Research published in October 2015 in the journal bmj open, found that healthy women aged 19 to 30 who consumed large amounts of alcohol had significantly lower bone density than those who did not.
Researchers say that the risk of osteoporosis increases the consumption of 8 drinks per week for women and 15 drinks for men. At the same time, one serving of an alcoholic drink is 150 ml of wine and about 350 ml of beer.
Cultivate the right habits in yourself, observe the drinking regimen and be healthy!