7 Worst Foods and Drinks for Your
Bones
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Last updated January 9, 2017(originally published January 1, 2015)

By Louise Carr, Associate Editor and Featured Columnist



You may think that your bones are pretty hard, lifeless and
indestructible, harmed only when you get into an accident or
suffer a fall. But bones are actually living, growing – and
weakening - as you age.  As you probably know, the food
you eat affects your bones. While there are good bone foods
like calcium-rich dairy products and vitamin D-rich fish, other
foods and drinks actually cause bone loss. Which foods,
exactly, are bad for your bones? What are the worst things
you can eat – and drink – for your bones?

Facts About Living Bone

Bones are living tissue and are made up of collagen, a
protein, mineral complexes consisting of calcium and
phosphate, and living bone cells.  

When you are a child or a teenager you make bone faster
than you lose it --- even when you stop actually growing
taller. Your bones basically get denser and denser until they
reach peak bone mass  at around 18 to 25 years old.

From this point on, you lose more bone than you make. Bone
loss speeds up when you hit middle age. For women, bone
loss increases still further after menopause when you lose up
to 20 percent of your bone mass, according to the National
Osteoporosis Foundation.

How Some Foods Harms Your Bones

You need enough calcium in your diet to prevent excessive
bone loss. The Food and Nutrition Board says adults should
get 1,000 mg of calcium a day, equivalent to around three
eight-ounce glasses of milk.

However, even if you think you are eating enough calcium-
rich foods like low-fat dairy, fish, and fruits and vegetables,
some foods actually prevent your body from absorbing
calcium properly. Other foods and drinks cause you to
actively lose calcium, leading to loss of bone.

If you lose too much bone, or you don’t make enough bone,
you can suffer from
osteoporosis, and bone fractures.


We looked at recent scientific research to find out which
foods and drinks you should avoid if you want strong,
healthy bones.





























1.
Cola Drinks Cause Bone Loss

While many people think that all soft drinks are associated
with bone loss, it is actually only
cola drinks that have been
proven to be linked to this problem.

Carbonation in itself does not actually harm bone, but the
caffeine and phosphorous in cola may cause bone loss.

A 2006 study from Tufts University, Boston shows that colas
are associated with low bone mineral density in older
women, but not other carbonated beverages.  

Over 1,400 women and over 1,000 men were studied in the
Framingham Osteoporosis Study. Experts think that not only
do the ingredients in cola harm bone, but that people may
avoid calcium-rich drinks when they choose cola. One
occasional cola is fine, but if you always drink cola switch
some servings to orange juice, a fruit smoothie, or fat-free
milk.

2.
Be Careful With Beans to Prevent Bone Loss

The National Osteoporosis Foundation says that while beans
contain calcium, they also contain substances called
"phytates" that prevent the body from absorbing this
calcium, and also the calcium in other foods you eat with the
beans.

To reduce the amount of phytates in beans, soak them for
several hours and then cook them in fresh water.

3.
Salt Harms Your Bones

If you eat foods that have a lot of salt – sodium – then your
body starts to lose calcium in your urine.

A 2006 study from Creighton University, Omaha states that
sodium elevates the levels of calcium lost in the urine and
leads to bone loss.

Researchers say you should either eat less salt, or consume
more calcium – or both. You should aim to get less than
2,400 mg of salt each day (about one teaspoon).

If the ingredients list says the food has salt equal to 20
percent or more for the daily value, this is a high-sodium
food to be avoided.

4.
Eating a High Protein Diet Contributes to Bone Loss

Here's a case where eating more meat does not make you
stronger. If your diet is based on a high protein intake you
are at risk of bone loss, according to a 2010 study from
Purdue University.

Eating multiple servings of meat during the day causes the
body to lose calcium.

In the study, the post-menopausal women who ate a higher-
protein diet lost mineral bone density.

Many people follow a high-protein, low-carbs diet to lose
weight but scientists say the weight loss should be balanced
against the risk of bone loss, especially for women at the age
of menopause or who are post-menopausal. [Read more
about and
how to reduce menopausal symptoms naturally.]
                      
5.
Alcohol Leads to Bone Loss

Heavy drinking harms your bones. More than two to three
drinks a day leads to bone loss, and the condition is linked to
alcoholism.

For healthy bones, limit your alcohol intake to a safe level. A
2012 study showed that alcoholics who stopped drinking for
eight weeks helped reverse this negative trend and bring
about better bone health.

6.
Caffeine Causes Bone Loss

If you have a caffeine habit you may want to rethink it –
more than three cups of coffee a day may interfere with
calcium absorption, which leads to bone loss.
 Remember,
too, that some types of  tea can contain just as much
caffeine as coffee. Black tea contains between 14 to 70 mg
per 8 ounce serving (237 ml).  This compares with 75 to 150
mg of caffeine in 8 ounces of most brewed, single serve
varieties of coffee, according to a
Mayo Clinic report.

A 1992 study from Mayo Clinic, Rochester, says that high
caffeine intake is a particular problem for elderly women
whose calcium absorption ability is already compromised.

Getting enough calcium while also moderating your caffeine
intake can prevent bone problems in the future.

7.
Does Soy Help or Hinder Bone Development?

A 2010 study from Iowa State University, Ames showed that
soy didn’t actually educe bone loss in postmenopausal
women, contrary to other studies that show a bone-
protective effect.

Soy products like tofu and soy drinks may contain a rich
source of bone-friendly protein but soy also contains
oxalates, plant compounds that make it difficult for the body
to absorb calcium. If you eat a lot of soy but don’t get much
calcium from other sources it could be a problem for your
bones.
















































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Osteopenia - Causes and Cures

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Bone Broth Fights Anemia

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Colas drain mineral density from
your bones.