Osteoporosis Diet Dangers – 5 Foods to Avoid
Your bones like some foods more than others. If you avoid the bad stuff and eat the good stuff (and of course stay active) you have a much better chance of maintaining a strong bone system over your lifetime.
1. Soy is a mixed bag
Soy products such as tempeh, tofu, edamame, and soy milk contain a ton of protein. They also have another compound in them called oxalates that may actually impede calcium absorption.
It appears that whole soy products are better for you than processed ones, but the research is still mixed with some studies showing that soy enhances bone strength and others showing that is weakens bones.
Your best bet? Consume soy as close to its natural state as possible, and supplement with 1000 mg of calcium a day.
2. What about soft drinks?
Soda pop not only contains a crazy amount of calories per glass, but is also contains a substance called phosphoric acid that leeches the calcium out of your bones.
If you drink soda occasionally, you will be fine. Moderation is the key here. The problem occurs when you drink soda every day. This magnifies the leeching effect and also causes you to drink less milk – giving you double trouble.
Instead of soft drinks, dry drinking fortified orange juice, orange juice mixed with club soda, a fruit smoothie made with yogurt, or milk. All of these have bone building properties.
It’s estimated that you lose about 6 milligrams of calcium for every 100 milligrams of caffeine ingested.
Limiting yourself to 1 cup of coffee a day can help a great deal, as can taking calcium supplements. If you do decide to kick the caffeine habit, then be sure to step down gradually. Caffeine has a profound effect on the body and can be quite addictive. By cutting back gradually, you can avoid the worst of the withdrawal symptoms.
4. What about protein?
The idea that protein dissolves bones is nothing more than a myth. Bones are made up of approximately 50% protein and they require a steady stream of amino acids for the reconstruction process.
The best protein sources are fish, chicken, lean port, and fat-free dairy products. I particularly like Greek yogurt, as it is a powerhouse of both calcium and protein.
Americans eat way to much salt. It doesn’t normally come from cooking at home, but from the things we buy to “pop in the microwave” and our consumption of fast food. We also tend to ladle it onto our foods at dinner.
This is bad because according to Linda K. Massey, PhD, RD, a professor of human nutrition, “Generally speaking, for every 2300 milligrams of sodium you eat, about 40 mg of calcium is lost.”
To offset these loss adults should consume 1000 to 1200 mg of calcium a day and 200 to 600 mg of vitamin D per day.
The best thing you can do when it comes to preventing osteoporosis is follow the type of diet and exercise plan that prevents so many other diseases.
Eat as many fruits and vegetables as possible. Keep your food sources minimally processed. Learn how to cook, if you don’t know how already.
Exercise with moderate intensity for at least 30 minutes a day 5 days a week. Walking, hiking, and weight lifting are all good choices, but any exercise helps.
The best way to deal with osteoporosis is to prevent it and living a healthy lifestyle goes a long way toward that goal.