My grandmother has osteoporosis. 10 million other Americans Those diagnosed with this disease and 43 million others with low bone mass. Not wanting to follow in her limp footsteps, the rest of the women in her family Recommended amount of calcium (more is not necessarily better), add weight-bearing exercise Participating in an exercise regimen and regular doctor’s visits.
But according to orthopedic surgeons, protecting and maintaining strong bones has little to do with drinking large amounts of milk. The Got Milk campaign certainly had its intended effect), it has to do with avoiding foods and drinks that can affect bone density.
People concerned about osteoporosis often add calcium and vitamin D to their diets, but these supplements can harm bone health rather than help it if not taken as needed. . Dr. Liz Matzkinexplains the associate professor of orthopedics at Brigham and Women’s Hospital in Boston. Calcium and vitamin D requirements vary by age, so be sure to know the optimal intake for you. ”
He advised that for people over the age of 50, 1,000 milligrams of calcium per day and 800 to 1,000 international units of vitamin D per day are recommended.
Below, orthopedic surgeons and specialists share the foods you avoid to reduce your risk of osteoporosis.
alcohol
If you are, we don’t blame you Totally confused as to whether it’s alcoholic or not. Add healthy or unhealthy additions to your diet.Have you heard of it? beneficial for heart health or worried Effect on the liver, Matzkin warns that drinking a few pinots or chugging a lager can have a negative impact on your bone health. “Increased alcohol intake can alter your body’s ability to absorb important nutrients such as calcium, vitamin D, and magnesium that are actually beneficial to bone health,” she explained.
Calcium and vitamin D often get a lot of attention in this area, but sex hormones such as testosterone in men and estrogen in women are also important for ensuring strong bones. angelina wallerPhysician Assistant in Advanced Orthopedics In Denver, when it comes to alcohol,It slows bone remodeling cycles and disrupts hormone levels. ”
If you do want to drink, Matzkin recommends limiting yourself to one alcoholic drink per day (this is the maximum amount women should drink). According to the Centers for Disease Control and Prevention).Elderly people and people at risk Particular attention should be paid to fractures. “Finally, consuming too much alcohol increases your risk of falling and sustaining injuries and broken bones,” Matzkin says.a 2018 survey found a link between alcohol consumption and hip fractures.
caffeine
meanwhile America runs on coffee, it does not give energy to our bones. It’s not just coffee. Add energy drinks, sodas, teas, supplements, or products containing caffeine to your hit list.
Just like with alcohol, the idea is moderation, not abstinence. “Caffeine has been shown to increase calcium loss and reduce calcium absorption, both of which have negative effects on bone health,” Matzkin said. “If you just need something to warm you up, consider decaf coffee or tea options. Even better, a tall glass of water.”
The Food and Drug Administration recommends no more More than 400 milligrams of caffeine per day (about 4-5 cups of coffee) This is also a good guideline for bone health.
Vitamin D, which helps build bones, is also affected by caffeine. may interfere with absorption. “caffeine Calcium absorption is reduced and calcium loss in the urine is increased,” Waller said.
Soda, especially colas, can also cause poor bone health. a 2006 comparative study It has been found that drinking cola (including the diet version!) significantly reduces bone density in women. The issue has to do with consumption: the more cola a woman drinks, the greater the impact.
“Soda contains sugar and may also contain phosphoric acid and caffeine,” Matzkin says. “None of these have any health benefits and can have negative health effects when consumed in large amounts.”
wheat bran
It may come as a surprise that heart-healthy wheat bran can have negative effects on bone health.
“Wheat bran contains high levels of phytate, which can interfere with calcium absorption,” Matzkin explained. There are many people who eat it lolBe sure to heat bran, as it is rich in dietary fiber. Dietary fiber is essential for many Americans to maintain a regular lifestyle, reduce heart disease, and even prevent colon cancer. These are all important considerations.
Thankfully, if you’re a consumer of oat bran (as opposed to wheat bran), Matzkin says oat bran doesn’t contain high levels of phytates, so it’s not as bad for your bones as wheat bran. will not give.
A type of phytate anti-nutrients Found naturally in plants. Many of your favorite vegetables and legumes (from kale and cabbage to beans and peanuts) contain compounds that reduce the absorption of other nutrients.pseudoscience brings great benefits in avoid these compoundsBut in most cases, there’s no reason to avoid these healthy foods.
Beans, spinach, and beets also contain antinutrients that reduce calcium absorption, but soaking (in the case of dried beans) or cooking (in the case of raw spinach and beets) reduces the effect. It will be mitigated, Waller said. “Beans and wheat bran contain phytate, and spinach and beets contain oxalate, which binds to calcium and reduces calcium absorption,” she says.
If you want to reduce the phytate content in wheat bran, try the following: It can be soaked, sprouted, or fermented. It has many other benefits, so you don’t need to completely remove it from your diet, just adjust your intake.
“As with almost all foods, moderation is key,” Matzkin says. “You don’t have to completely eliminate wheat bran from your diet, but be aware that it can have an impact. [calcium] Replenishment by other sources must be encouraged for absorption [calcium]-Rich food. ”
salt
Whether your taste buds are salty, sweet, or spicy, white is usually associated with high blood pressure, not bone loss. However, bone health must be considered, especially for older adults and at-risk groups.
“Be aware of processed foods such as meat, snacks, and cold cuts, as they may contain hidden salt,” Matzkin says. “Eating too much salt (more than 2,300 milligrams per day) can cause calcium loss from your bones.” According to a 2018 study by the Journal of the American College of Nutrition, increased sodium intake significantly increased the risk of osteoporosis.
Considering it in perspective, 2,300 milligrams per day According to the FDA, this is the equivalent of 1 teaspoon of table salt. On average, Americans eat 1.5 times that amount.
