4 Foods That Compromises Bone Health

Most of us know exactly what food to consume in order to keep our bones strong and healthy. However, there are also foods that are bad for our bone and we should reduce the intake of them. Not only do these foods prevent our bone from absorbing calcium, they also increase the risk of us getting obese. Let’s take a look at some of the foods that compromises bone health and increase the risk of orthopaedic complications.

High sodium content foods

High sodium content foods simply mean salty food. With the fast pace lifestyle that most of us have nowadays, we want our meals to be fast and convenient. This is where all the instant foods like instant noodles and canned food comes in. Not only are these foods low in nutrition value, they are high in sodium content. Sodium causes calcium to be excreted out from the kidneys. One simple and healthy replacement is to use natural herbs while flavouring our food.

Sugary foods

People with a sweet tooth take note, you are at a high risk of poor bone health. Sugar is found in a lot of food and drinks nowadays and it is hard to avoid them. Excessive intake of sugar prevents proper absorption of calcium and reduces phosphorus levels in our body. Phosphorus is beneficial in helping the body absorb calcium. Instead of consuming foods that are high in sugar content, considering snacking on fruits such as cranberries and prunes which provides some sugary rush at a healthy level.

Cola drinks

Most of us are huge fans of cola drinks. However, cola drinks have bad effects on our bone health due to the addition of phosphoric acid in the drink. Phosphoric acid will inhibit the intake of calcium and weaken our intestines. If you are unable to stop your craving for a fizzy drink, you can consider adding soda water to freshly squeezed orange juice as a healthier alternative.

Caffeine

Caffeine is found in many drinks nowadays to provide the stimulant effect to keep u alert and awake. They can be found in coffee, tea, cola drinks and root beer. While small amounts of caffeine is beneficial, consuming too much of them is bad for our bones. Caffeine will “steal” calcium from the bones and reduce the bone density. Approximately 6 mg of calcium is lost for every 100 mg of caffeine we take in. So if you are unable to avoid your cuppa, opt for decaffeinated ones which are slightly better on the bones.

Many of the food and drinks that we consume on a daily basis are actually bad on our bones. There are many healthier alternatives to them and we should try to consume those instead for better health or risk having to consume medication for the rest of our lives.

Nutrition Secrets to Help Prevent or Delay Osteoporosis

Osteoporosis is the loss of bone mass and its victims are usually people above the age of 50. Our bone requires calcium to stay healthy and strong and if it is unable to obtain sufficient calcium from our dietary intake, it will “steal” calcium from the bones, making them weak. Over the years, researchers have learnt more about osteoporosis and the various ways to prevent it from occurring. It is common to lose bone density due to ageing but some people are losing more than normal and thus are at a higher risk of suffering from osteoporosis. One simple and fuss free way to prevent osteoporosis would be the food you eat.

Calcium

The main reason for osteoporosis is a lack of sufficient calcium intake. Our body uses a large amount of calcium daily and if the demand is more than the supply, bone density loss will occur. Our body is unable to synthesis calcium on its own and as a result, we can only obtain calcium through oral consumption. Adults require approximately 1000 to 1200mg of calcium daily. Foods that are rich in calcium are dairy products. Milk, cheese, yogurt and ice cream are great sources of calcium. Another great food is soy beans which are an excellent alternative for people who are lactose intolerant. Some vegetables are also good sources of calcium. Collard greens offer 266mg of calcium per serving. Spinach, broccoli and celery also provide decent amounts of calcium. When all fails, there is always the trusty calcium supplements that provides the minimum amount of calcium required per day.

Protein

Protein is the building blocks of our body and our body constantly needs them to repair any damaged tissues. Ensuring that the required daily protein intake is met will increase the efficiency of calcium intake in our body. Adults generally require between 45g to 50g of protein daily.

Vitamin D

Vitamin D works hand in hand with calcium to ensure optimal absorption and greatly reduces the risk of bone density loss. Vitamin D is easily available from the sun but not everyone have the luxury of a sunny weather every day. Most of the milk out there is fortified with vitamin D. If the required intake is still lacking, you may consider vitamin D supplements.

The most effective way to prevent osteoporosis is to ensure that you meet the required intake of calcium daily and have a well balanced diet consisting of magnesium, zinc, vitamin C and vitamin D.