Bone Health; Foods to avoid for better bone health

Bones are the foundation of our body. We all know that calcium rich foods help in maintaining bone health. But, at the same time there are certain foods which cause de-mineralization of the bones (leaching of calcium from bones). Below are some  foods that may affect bone health and lead to bone weakening.

Bone health: Foods to avoid 

1. Fizzy Drinks: Many people often choose fizzy drinks over health drinks (milk, smoothies, yogurts, fruit juices). Such drinks contain phosphoric acid which increases the resorption of bone calcium, and its excretion through urine. Switching to healthier drinks will be beneficial.

2. Alcohol: Excessive intake of alcohol not only interferes with the functioning of the pancreas, but also decreases the absorption of calcium and Vitamin D which affects the bone health. Alcohol affects the bone-forming cells “osteoblasts”, increasing the risk of osteoporosis in later life. Research suggests that alcohol decreases oestrogen levels in females, which slow the bone remodelling process. Giving up on drinking will help in rapid bone recovery. Limiting your intake may also be useful.

3. Caffeine: Beverages like coffee, energy drinks, soft drinks contain caffeine. Caffeine leads to resorption of calcium from the bone. Tea contains some amount of caffeine, but the flavonoids in tea help in increasing the bone mineral density. Limiting your caffeine containing beverages may be of help. Adding milk to your coffee will also help in reducing bone–sapping effects.

4. Salt: According to some studies, 40 mg of calcium is excreted through urine with an intake of 1 tsp salt (2,300 mg sodium).  In a study conducted on post menopausal women, it was found that women who consumed a high-sodium diet lost more bone minerals in comparison to those who didn’t. Nowadays where consumption of processed foods is high, we must not forget that a majority of these foods contain high levels of sodium. Hence, reducing the intake of table salt is very important. One can also increase the intake of potassium rich foods like tomatoes, banana, coconut water to balance the blood sodium levels.

5. Hydrogenated fats: The process of hydrogenation of vegetable oils leads to destruction of the Vitamin K thus altering bone health. Vitamin K is known to facilitate calcium absorption. Vitamin K, being a fat soluble vitamin, is present in good amount in canola and olive oil. Green leafy vegetables are also good sources of Vitamin K.

6. Vitamin A: A study conducted by Swedish researchers and published in The New England Journal of Medicine has found that excessive intake of vitamin A can affect bone health. It increases a person’s risk of bone fracture by as much as seven times. According to researchers, the findings explain the high rates of hip fractures in Scandinavia and the United States where the use of vitamin supplements and vitamin A fortification is common. However, vitamin A is still important in small doses. You can opt for low fat or non fat dairy products, and consume egg whites for this, since egg yolks are rich in Vitamin A.

These are the foods that may affect your bone health.

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