As we know, foods play an important role to improve our health and bone strength, but some dietary elements are there that reduces bone density and increase the risk of osteoporosis. You have to be aware of those foods.
What is osteoporosis?
Osteoporosis is a disease caused by the weak bones. In this disease, our bones lose tissue and become more fragile or brittle. As a result, a bone may break even by a minor stroke. Osteoporosis increases the chances of bone fracture. Studies show that women have more risk of osteoporosis than men.
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Bone strength deteriorates with time, but the chances of early loss in bone density may occur due to unfavorable foods that we eat. You have to understand the foods that reduce bone density. It’ll be helpful to reduce the risk of Osteoporosis.
Foods that reduce bone density:
• High salt diet is bad for the bones
Too much salt intake is dangerous for the bones. Salt contains sodium that causes calcium loss and thereby it weakens bones. As per dietary guidelines, one teaspoon of salt causes 40 milligrams of calcium loss in the urine.
An adequate amount of calcium and vitamin D are required to prevent bone loss from salt. Salt is available in all processed foods, whole grain breads and fast foods. Processed foods contain around 75% of the sodium. Always try to take no-added salt versions of various foods whenever possible. Try to curb the intake of processed meats, fast foods, processed foods, canned soups and vegetables and baked products in order to avoid an excess of salt in the body.
Also, you should check the food labels for sodium content. In case you are unable to lower the salt intake then try to eat plenty of potassium food like banana, orange, tomatoes etc. as they can help to decrease the loss of calcium.
• Avoid carbonated drinks
Most of the soft drinks and carbonated drinks contain phosphoric acid and their excess intake can cause calcium loss in the body through excretion of urine and, as a result, it increases the risk of osteoporosis. Moreover, alcohol consumption also reduces bone density, so try to avoid or lower its amount of such drinks a day.
To stay away from the harmful effects of soft drinks and carbonated drinks, you can start to sip orange juice and other fruit juices which are rich in calcium and vitamin D; drink fruit smoothie made up of yogurt, banana, ice and berries and you can also try fat-free chocolate milk.
• Role of caffeinated drinks
Caffeine sponges out calcium from bones, weakening their strength. Researchers have found that people who drink 16-ounce cup of coffee, this amount is equivalent to 320 milligrams of caffeine, experience osteoporosis early in the life. Tea also contains caffeine; its content is half that of coffee but its plant compound protects bone from harmful elements.
In order to reduce the intake of caffeine in the diet, you can start drinking of half regular and half decaffeinated drinks. Take decaffeinated iced tea and hot tea and fat-free latte drinks, which contain 450 milligrams of calcium. So, they can help you to make a balance of calcium ratio in the body.
The excess of protein is problematic:
We know protein is good for building strong bones, but, an excess of protein produces sulfates in the body which leach the calcium from the body and cause lower bone density. The research studies suggest that the daily protein intake of about 55 grams for a 150-pound woman and 64 grams for a 175-pound man is sufficient. Some common protein-rich foods are:
- Egg yolk contains 6 grams protein8 ounces
- fat-free milk contains 8 grams protein
- 3 ounces cooked salmon contains 19 grams protein
- 3 ounces light tuna, drained contains 22 grams protein
- 8 ounces fat-free plain yogurt contains 13 grams protein
Other factors that may raise the risk of lower bone density:
Oxalates – It is a form of salt found in some foods like spinach, sweet potatoes and rhubarb. Although these foods can play a role in a healthy diet, they should not be considered sources of calcium.
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Wheat bran – The only food known to reduce the absorption of calcium. If you take calcium supplements and foods containing wheat bran, they should be eaten two or more hours before or after taking the supplements.
Make a balance between vegetarian and non-vegetarian diet-Animal meat rich diet causes mild acidosis which can increase the risk of bone loss. That’s why the diet of fruits and vegetables is equally important over acid-producing diet.
Diet to defeat low bone density:
Thus we must understand that a balanced diet is necessary to keep bones healthy. Avoid taking excess of foods that reduces bone density, and take the recommended amount of calcium and vitamin D foods. Milk is the best source of calcium and it can cure the condition of lower bone density. So, go for milk instead of alcohol.