4 Foods that Weaken Bones
by Dana Burnett
Osteoporosis is a concern for approximately 44 million Americans, of which 55 percent are over the age of 50. Ten million individuals have osteoporosis, while 34 million have low bone density and osteoporosis risks. Calcium, magnesium, and vitamin D are all key elements often recommend for strong bones, but certain foods or ingredients can leach these minerals from the bones and block absorption. This leads to brittle, weak bones and low bone mineral density.
Salt
Too much salt can deplete calcium levels in the bones. For every 2,300 milligrams of sodium you consume, you lose 40 milligrams of calcium. Research has shown postmenopausal women that consume high-sodium diets have lower bone mineral density. The best way to reduce sodium intake is to avoid processed foods, including deli meats, canned foods, fast food, or prepared frozen meals. The American Heart Association recommends sodium consumption should be less than 2,400 milligrams each day. Requirements are even lower for individuals with cardiovascular disease (1,500 milligrams of sodium each day).
Caffeine
Similar to salt, caffeine can leach calcium from the bones. Though the effects are not as severe, 100 milligrams of caffeine can leach 6 milligrams of calcium from the bones. It also reduces intestinal calcium absorption. Limiting the amount of caffeine and consuming more calcium-fortified foods and nutrients can offset this deterioration.
Soda
Carbonated soft drinks are not only a concern for obesity, but phosphoric acid that forms the fizziness can increase calcium excretion in the urine. Furthermore, soda dehydrates your body. With all the health concerns surrounding soda, it is best to avoid it all together and drink water instead.
Hydrogenated Oils
Hydrogenated oils have become a concern for consumers, as they have been linked to cardiovascular disease, obesity and several health ailments. These oils are used to sustain shelf-life and come across in large quantities of commercial food products. Research has shown the hydrogenation process destroys vitamin K that is naturally found in oils. Furthermore, hydrogenated oils reduce vitamin K absorption. Vitamin K is an essential component of bone health and can be obtained through green leafy vegetables or supplements.
References
Booth SL, Lichtenstein AH, O’Brien-Morse M, McKeown NM, et al. Effect of a hydrogenated form of vitamin K on bone formation and resorption. Am J Clin Nutr. 2001 Dec; 74(6):783-790.
Heany RP. Effects of caffeine on bone and the calcium economy.
Massey LK. Effect of dietary salt intake on circadian calcium metabolism, bone turnover, and calcium oxalate kidney stone risk in postmenopausal women. Nutrition Research. 2005; 25(10):891-903.
Mahmood M, Saleh A, Al-Alawi F, Ahmed F. Health effects of soda drinking in adolescent girls in the United Arab of Emirates. J Crit Care. 2008 Sep; 23(3):434-440.
