Foods that are terribly harmful to bones
According to research, the following foods are on the "black list", the more you eat, the faster your bones will be "destroyed".
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Coffee
If you drink more than 3-4 cups of coffee a day, it is time to cut back or increase the calcium in your diet because coffee reduces calcium absorption and increases calcium loss in bones. You can replace coffee with tea because according to a 2014 study published in Osteoporosis International, people who drink tea have a reduced risk of hip fracture.
Salt
High salt foods can cause calcium loss in the urine to release excess salt. Since some of this calcium comes from bones, this can lead to weak bones or osteoporosis in the long term. Some studies have shown that reducing salt intake from 10 to 5gm/day has the same effect on bone health as increasing calcium intake by 1,000mg/day.
Carbonated soft drinks
Soft drinks consumed during the growth spurts of childhood can be damaging to bones. Phosphorus in soft drinks can limit the absorption of calcium, while excessive consumption of soft drinks can also reduce the amount of magnesium needed for bone growth.
Vitamin A
Research has shown that vitamin A is present in many foods such as eggs, butter, full-fat milk, liver and in vitamin supplements. This vitamin is important for the body's immune system.
Studies show that the American diet contains high levels of vitamin A (5,000 IU/day), much higher than recommended by nutritionists.
At the same time, analysis of the daily diets of postmenopausal women showed that those who absorbed more than 5,000 IU of vitamin A per day had twice the rate of bone fractures as women who absorbed less than 1,600 IU per day.
- Change your eating habits with low-fat or non-fat dairy products, limit your intake of egg yolks because most of the vitamin A in eggs is concentrated in the yolk. Also, check the multivitamin you are using, if it has a high vitamin A content, you should switch to another type.
Alcohol can act as a calcium blocker, preventing your body from absorbing bone-building minerals from the foods you eat.
In particular, heavy alcohol also negatively affects bones by preventing the regeneration of bone cells. Therefore, drinking alcohol not only weakens bones but also hinders the healing process when you unfortunately have a fracture in the bone.
- Limit the amount of alcohol you drink in a day, whether it's beer, wine, or spirits.
Excessive dieting
Many people are afraid of obesity and overweight so they follow a very strict diet. This unbalanced diet is the cause of the lack of nutrients needed to nourish the body. This causes the bones to be affected, lacking the ability to absorb calcium, which in the long run will be very harmful to bone health.
According to medical experts, bones and joints need to be built and nourished over a long period of time, even a lifetime. If we do not pay attention to this issue, the consequences will be very serious. Once suffering from bone and joint diseases, it will be very difficult to cure, and the quality of life and life expectancy will be reduced.
Chocolate
Although chocolate contains flavonols and calcium, nutrients linked to increased bone density, it also contains oxalates, which inhibit calcium absorption, and sugars, which are linked to calcium excretion, thus increasing the risk of osteoporosis. Therefore, chocolate should be eaten in moderation, no more than one serving per day.
Diet high in sugar and meat
Reduce your intake of sugar, fat, red meat, and refined grains like white flour and bread. Increase your intake of protein and carbohydrates. Stock your pantry with bone-healthy foods like fish, whole grains, fresh fruits, and vegetables.
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