Osteoporosis occurs when bone removal exceeds bone creation and as a result, bones become brittle and weak.
Osteoporosis occurs when bone removal exceeds bone creation and as a result, bones become brittle and weak. We are regularly encouraged to consume a substantial intake of calcium and vitamin D to maintain bone strength, but rarely are we told that certain foods and drinks can cause damage to our bones.
Salt, caffeine and soft drinks are some of the common culprits.
Postmenopausal women must be mindful of their salt intake as they will lose more bone from high consumption of salt after menopause as excessive intake of sodium increases excretion of calcium in your urine. For example, 2,300mg sodium intake results in 40mg calcium excreted. Ensuring regular, optimal intakes of calcium and vitamin D for your age and stage oflife will offset the effects of excess salt consumption. Avoiding the temptation to add extra salt when cooking at home, removing the salt shaker from the table and reducing or eliminating consumption of processed foods are ideal ways to reduce salt consumption. Make a habit of checking food labels for sodium content. The good news is that consuming potassium rich foods such as bananas, avocados, legumes and citrus fruits will assist in reducing calcium loss.
Caffeine consumption is bad news for bones. For every 100mg of coffee with milk consumed, the caffeine will bind to approximately 6mg of calcium in the milk and this calcium will be excreted in your urine before it has a chance to benefit your bones. You can offset this process by ensuring your coffee contains 1-2 tablespoons of milk and that your calcium and vitamin D intake is optimal. Aim to limit caffeine intake to 300mg per day.
Does tea have the same effect? Actually no. Whilst tea does contain caffeine, the plant compounds in tea have a protective effect on our bones whether taken with milk or without.
Soft drinks contain phosphoric acid, an acid that increases the excretion of calcium in your urine. Important to note is that this effect increases when calcium intake is low, leading to even more damage to your bones. Be mindful to choose your beverages carefully!
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