As the years go by, your appearance may start to change: some fine lines, changes to your hair, better styling (what were we thinking 10 years ago?). But beyond the obvious changes in appearance, your bones are busy building and breaking down. Bone mass peaks at age 30, and after age 40 its bones begin to break down faster than they accumulate.
If this bone loss happens too quickly, you could be at higher risk of osteoporosis—a disease that thins and weakens bones, often leading to fractures. Fortunately, you have some control over how slowly or quickly your bones break down with your lifestyle choices, which include exercise Y Feeding Habits.
Here are six eating habits to prevent from accelerating bone loss, according to experts. Here’s what to avoid for strong bones. So don’t miss the The best supplements to prevent bone loss.
Many soft drinks, especially colas, have phosphoric acid added to give them a tart flavor. If cola is your beverage of choice, it could be accelerating bone loss.
“When blood phosphorus levels are high (hyperphosphatemia), the body breaks down calcium from tissues like bones and teeth to lower blood phosphorus levels,” he says. Andrew Akhaphong, MS, RD, LD.
This downward bone loss can have great consequences. A 12-year study published in Menopause followed more than 70,000 postmenopausal women and found that those who drank more than 2 servings of soft drinks a day had a 26% higher risk of hip fracture than women who did not drink soft drinks.
“Consider trying sparkling water like Aha, Bubbly, or LA Croix to lower your phosphorus intake from sodas,” says Akhaphong. “Not a fan of soda? Challenge yourself and get in the habit of buying smaller cans of soda and reducing the amount you drink each day.”
It’s no surprise that highly processed, salt-laden foods can be harmful to your health.
“Eating a diet high in salt can not only raise your blood pressure, but it can also increase your risk of osteoporosis,” says Toby Smithson, RD, founder of diabetes every dayand author of Diabetic Meal Planning and Nutrition for Dummies.
While some sodium is needed to regulate fluids and transmit electrical signals in the body, too much of a good thing can cause serious problems for your bones. Too much salt It causes calcium to be drawn out of the bones to keep the body’s acid-base balance in a safe zone.
Related: 19 Best Low Sodium Fast Food Orders
Almost all of the calcium in your body is found in your bones. So it’s no surprise that not eating enough calcium has an effect on bone health. The Recommended Daily Allowance (RDA) for calcium for adults it is 1,000 milligrams per day. This amount increases to 1,200 milligrams daily after age 51.
To absorb all the calcium you’re eating, you’ll need enough vitamin D. Without it, your body will have a hard time absorbing and using the calcium you get in your diet. Vitamin D it also has a more direct role in bone health as the cells responsible for bone growth need it to do their jobs. Adults need 15 micrograms of vitamin D each day. look these Popular Vitamin D Foods to Eat Every Day.
“Many people think of calcium and vitamin D when it comes to bone health, but adequate protein intake is also essential for preventing osteoporosis,” says Sharon Puello MA RD CDN CDCES of FRESH Nutrition.
Protein helps your body absorb more calcium, slow bone breakdown, and increase lean muscle mass and strength, which can help improve bone density, according to a 2014 review published in Current Opinion in Clinical Nutrition and Metabolic Care.
puello suggests add at least one protein-rich food to each meal as an easy way to eat enough for bone health each day. Protein foods include animal products such as meat, fish, eggs, and dairy products, as well as plant-based protein options.
Dietary Guidelines for Americans recommend at least 1 to 2 1/2 cups of fruit and 2 to 4 cups of vegetables each day. While eating this amount of produce each day can help you get the essential vitamins, minerals, and antioxidants you need, it can also help slow bone loss.
How do fruits and vegetables work their magic on the bones? The body steals calcium from the bones to help neutralize an acidic environment by eating or drinking sodas, salty foods, caffeinated beverages, and alcohol. Many fruits and vegetables have a alkalizing effect in the body, helping to neutralize acids so calcium can stay right where it belongs: in the bones.
A 2019 review on drug and alcohol dependence found a relationship between alcohol consumption and osteoporosis. People who drank one or two drinks a day increased their risk of osteoporosis by 34% compared to non-drinkers, and having more than two drinks a day increased the risk by 63%.
So what’s the reason a few cocktails a day are so bad for your bones? Alcohol can accelerate bone loss as it interferes with the absorption of calcium and vitamin D, two nutrients that are essential for strong and healthy bones. It also increases the body’s levels of cortisol, a stress hormone that speeds up bone breakdown and prevents bones from rebuilding.
