Approximately 10 million Americans are diagnosed with osteoporosis, and an additional 43 million have low bone density. To sidestep the shuffle of unsteady steps, preventive measures are essential, including adequate calcium intake (more isn’t always better), incorporating weight-bearing exercises into our routines, and regular medical check-ups.
Contrary to popular belief, safeguarding and fortifying your bones isn’t solely about chugging gallons of milk – the “Got Milk” campaigns notwithstanding. According to orthopedic experts, it’s more about steering clear of foods and beverages that can impact bone density negatively.
People concerned about osteoporosis often resort to adding calcium and vitamin D to their diets. However, improper supplementation can harm, not help, bone health. Dr. Liz Matzkin, Associate Professor of Orthopedics at Brigham and Women’s Hospital in Boston, explains, “While calcium and vitamin D are crucial for maintaining bone health, exceeding the recommended dosage daily may backfire, being harmful rather than beneficial. The requirements for calcium and vitamin D vary with age, so make sure you know the most suitable dosage for you.”
For individuals aged 50 and above, the suggested daily intake is 1000 mg of calcium and 800 to 1000 International Units of vitamin D.
Below, plastic surgeons and experts share the foods they avoid to help reduce the risk of osteoporosis.
Alcohol
While debates over whether alcohol is healthy or not continue, Dr. Matzkin warns that indulging in a few glasses of red wine or a hearty beer can adversely affect bone health. Increased alcohol consumption alters the body’s ability to absorb crucial nutrients beneficial for bone health, such as calcium, vitamin D, and magnesium. Dr. Matzkin suggests limiting alcohol intake to one drink per day, especially for the elderly and those at risk of fractures.
Caffeine
Despite the U.S.’s coffee-centric culture, caffeine doesn’t fuel our bones. Whether it’s in coffee, energy drinks, soda, tea, or supplements, caffeine interferes with calcium absorption and increases calcium loss. According to Matzkin, sticking to decaffeinated coffee or tea is a better choice if you need a warm beverage. The FDA recommends a daily caffeine intake not exceeding 400 mg (about 4-5 cups of coffee) for good bone health.
Caffeine also impacts vitamin D, a key bone builder, by disrupting absorption. Waller recommends moderation and choosing caffeine-free options for coffee or tea.
Bran
Surprisingly, bran, known for heart-healthy benefits, can have a negative impact on bone health. Matzkin explains that bran contains high levels of phytic acid, which inhibits calcium absorption. Although many consume bran for its dietary fiber, essential for regularity, heart disease prevention, and even colon cancer prevention, it’s crucial to note that not all bran is detrimental. Oat bran, for example, lacks the high levels of phytic acid found in wheat bran.
Salt
Whether your taste is salty, sweet, or a combination of both, white often correlates with high blood pressure rather than bone loss. However, salt should indeed be considered in the context of bone health, especially for older individuals and high-risk groups. Dr. Matzkin advises watching out for hidden salt in meats, snacks, and processed foods like deli meats. Excessive salt intake (more than 2300 mg per day) leads to calcium loss in the bones. The American Journal of Clinical Nutrition reported in 2018 that increased sodium intake significantly raises the risk of osteoporosis.
In summary, maintaining bone health involves not only what you consume but also what you avoid. Understanding the impact of certain foods on calcium absorption can guide a balanced diet and ensure that dietary choices contribute positively to bone health.
This article was originally published on The Huffington Post.
