When it comes to building strong bones, there are two key nutrients: calcium and vitamin D. Calcium supports your bones and teeth structure, while vitamin D improves calcium absorption and bone growth. These nutrients are important early in life, but they may also help as you age. Most people are suffering from osteoporosis- a bone disease which affects bone integrity due to numerous factors which make them brittle and fragile. The condition is more common in post-menopausal women due to the decline in estrogen levels, but this doesn’t exclude men and younger people in general.
Calcium is the most vital ingredient for healthy bones, but other nutrients such as magnesium, phosphorus, strontium, boron and vitamin D are also required for proper bone health. While there is a number of foods that contain these elements, there are also the harming foods, which increase your chances of breaking and weakening bones if you keep consuming them.
Over time, salt wakens bones by sapping calcium from the bone matrix. For every 2,300 milligrams of sodium you take in, you lose about 40 milligrams of calcium, dieticians say. Our American diet is unusually salt-heavy; many of us ingest 5,000 milligrams of salt a day, more than double the amount recommended. Where salt hides: In canned soup, canned and bottled sauces, deli meats, frozen meals, canned vegetables, store-bought baked goods, pizza, and fast food such as burgers and fries.
2. Cured meats
contain sodium nitrate which in high amount is able to deplete calcium and nitrates get converted to the more toxic form nitrities, which raises the risk of getting cancer and methaemoglobinaemia.
also reduces vitamins and mineral content, however honey, maple syrop and fruit are a better option thanks to their fiber content.
When you drink, alcohol acts like a calcium-blocker, preventing the bone-building minerals you eat from being absorbed. And heavy drinking disrupts the bone remodeling process by preventing osteoblasts, the bone-building cells, from doing their job. So not only do bones become weaker, but when you break a bone, alcohol can interfere with healing.
5. Hydrogenated Oils
The process of hydrogenation, which turns liquid vegetable oil into the solid oils used in commercial baking, destroys the vitamin K naturally found in the oils. But vitamin K is essential for strong bones, and vegetable oils such as canola and olive oil are the second-best dietary source of this key nutrient, after green leafy vegetables.
6. Bleached flour
occurs when critical nutrients are stripped from whole-wheat flour, and the bleaching process involves toxic chemicals that can contribute to further disease processes.
Although whole wheat flour is the better option, avoiding gluten altogether will improve your overall health.
7. Carbonated soft drinks
The fizziness in carbonated drinks often comes from phosphoric acid, which ups the rate at which calcium is excreted in the urine. At the same time, soft drinks fill you up and satisfy your thirst without providing any of the nutrients you might get from milk or juice.
Osteoporosis doesn’t happen overnight, and besides nutrition, it can be caused by hormonal imbalance, smoking, sedentary lifestyle, thyroid problems, gastrointestinal problems, some medications, autoimmune diseases and excessive alcohol consumption. Luckily, the condition can be treated with some lifestyle changes that will also improve your overall health.
featured image© Deadly sugar