Eating for Optimum Bone Health

If you check in with our blog regularly then you will know that we are always keen to share information regarding ways to promote and improve the health of your bones. Today we would like to take some time to talk about things that can be of detriment to your bones, more particularly the food and drink that you are likely consuming!

The foods that we eat have a huge impact on our health in general. Your diet can be responsible for your weight, your energy levels and your mood - to mention just a few! The food that you eat will also have an impact on the density and strength of your bones. Therefore it is important to eat a diet that is bursting with foods that will promote optimum bone health, and also to avoid foods that are going to cause harm to the bones.

Fizzy Drinks

Fizzy drinks are popular offenders when it comes to overall health and your bones are no exception. Studies have shown that fizzy drinks can contribute to bone loss and choosing a glass of water is a much better option!

Alcohol

Many people consume too much alcohol without realising the huge health implications of doing so. Bone loss can be experienced from alcohol consumption if it is drank too regularly or if it is drank in excess. If you feel like you absolutely have to drink alcohol, then it is best to take it easy and always have a glass of water in between alcoholic drinks. Additionally, aiming to have just one or two drinks in each sitting is a good idea - both for your bones and for many other reasons!

Legumes

Although legumes are generally nutrient rich, and therefore considered healthy, they can actually interfere with calcium absorption in the body. This is because they contain phytates, which are known to hinder the natural process of how calcium is absorbed. In order to limit the impact legumes have on your bones, you should aim to eat a small portion of them with meals. Alternatively, do not mix legumes with other calcium rich foods, so that when you are eating a meal that is high in calcium, you are not preventing your body from the maximum benefits of this meal.

Animal Protein

Consuming excessive amounts of protein can cause calcium to be taken away from the bones, leading to an increased risk of injury as well as a higher chance of lower bone density. Protein that comes from animal sources is the biggest concern here due to the high levels of protein it contains. It is possible to consume an adequate amount of protein on a plant-based diet without risking the health of your bones.

Sodium

High levels of sodium in the body can cause your body to lose calcium, thereby leading to bone loss. Salty snacks are one of the most common reasons that a person will have higher than recommended levels of sodium in the body. However, adding salt to meals is also a problem. Cutting back on the amount of salty snacks you consume, and trying not to add salt to your meals, will help you to avoid this problem. It is also worth always reading the labels on your food to ensure that each product does not contain too much sodium. Low-salt options are generally available for most things - so seek them out!

Caffeine

Drinking too much caffeine can cause bone loss over time as it increases calcium excretion. Caffeine can also interfere with the process of calcium absorption so it is better to limit your intake throughout the day. Having a morning coffee shouldn’t be enough to cause this problem but sticking to one a day is a great way to avoid the issue.

Sugar

Sugar is a huge contributing factor for many health issues and it is best to never consume it in large amounts. Your bone mass can be affected by the continuos presence of sugar in the body. This can then lead to an increased risk of injury and osteoporosis in the future. As with sodium, it is possible to not add sugar to the foods that you are eating and also to read the labels on packaged foods that you consume.

You might often feel like the concept of always being aware of what you are putting in your body is quite a difficult one. However, making the effort now to eat healthily in a conscious way is the best way to help your health in the future. Your bones are one of the most important parts of your body when it comes to your movement and this has to be a priority as you age. You simply can't control every aspect of your life but you can take full control of your diet! Start by making small changes and you will soon find that it becomes easier and more manageable to embrace healthy eating!

Resources

1) https://www.bustle.com/articles/181571-11-foods-that-can-hurt-your-bone-health-according-to-experts