Foods that are terrible for 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's time to cut back or increase the calcium in your diet, as coffee reduces calcium absorption and increases calcium loss from bones. You can replace coffee with tea, as according to a 2014 study published in Osteoporosis International, tea drinkers have a reduced risk of hip fractures.
Salt
Salty foods can cause calcium to be lost through urine to get rid of the 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 5 grams per day has the same effect on bone health as increasing calcium intake by 1,000 mg per day.
Carbonated soft drink
Carbonated soft drinks consumed during the bone-building years of childhood can be damaging to bones. The phosphorus in soft drinks can limit the ability to use calcium, while excessive consumption of soft drinks can also reduce the amount of magnesium needed for bone growth.
Vitamin A
Research shows 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 daily 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 consumed more than 5,000 IU of vitamin A per day had twice the rate of bone fractures as women who consumed 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 type of multivitamin you are using, if it has a high vitamin A content, you should switch to another type.
Alcohol can act as a calcium barrier, preventing your body from absorbing bone-building minerals from the foods you eat.
In particular, heavy alcohol consumption negatively impacts bones by preventing bone cell regeneration. Therefore, drinking alcohol not only weakens bones but also hinders the healing process when you unfortunately suffer a fracture.
- 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 a lack of nutrients needed to nourish the body. This affects the bones, causing a lack of calcium absorption, which in the long run is 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 treat, and the quality of life and life expectancy will both decrease.
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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