The International Osteoporosis Foundation estimates that approximately 75 million people across the developed world suffer from osteoporosis. Fortunately, there are a number of ways that people can delay or prevent the onset of the disease. Following a good diet is one of the best things that you can do. Here are some foods that you will want to avoid if you want to reduce the risks of osteoporosis.
Anything High in Sodium
Studies have shown that salt forces the kidneys to absorb more calcium. This means that you should reduce the amount of salt that you consume if you want to reduce your risks of osteoporosis. The American Heart Association recommends consuming less than 1,500 miligrams of sodium a day, but most orthopedists recommend even lower amounts if possible. They argue that people should consume as little sodium as possible.
A number of different foods have sodium. However, the best way to reduce your sodium intake is to avoid eating salt. Experts have found that about 90% of the sodium that we consume comes through table salt, so avoiding using it as a seasoning will drastically reduce your risk of bone disease. Processed meats and fast foods should also be limited.
Foods that Are Loaded in Sugar
You will also want to be careful about consuming any foods that have a lot of sugar. Research has shown that sugar can have a two-tier effect on your bones:
- It makes it more difficult for your bones to absorb calcium.
- It damages phosphorous, which is another essential nutrient for your bones.
Fortunately, there are a number of sweet foods that aren’t loaded with refined sugars. Try eating sweet fruits instead.
High Levels of Caffeine
Coffee fiends will also want to make some changes to lessen the risk of osteoporosis. Many studies have shown that caffeine draws calcium from the bones. You will want to consume caffeine in moderation to reduce the risk of developing osteoporosis.
Changing the types of beverages and foods that you consume can have a substantial impact. One study found that people that drank coffee on a regular basis where at a significantly higher risk of suffering from bone fractures. However, the same study showed that people drinking tea did not face the same risks. Another study showed that people that drank caffeinated soda regularly were at risk of developing osteoporosis. However, the risk was small and could be addressed with simple dietary changes, unless they were also drinking diet soda that had high levels of aspartame.
Diet soda has high levels of aspartame, which has been shown to deplete calcium levels from bones. You will want to avoid drinking diet soda on a regular basis to lessen this risk. If you do drink diet soda on a regular basis, then you may need to make up for it by taking raloxifene or another drug to reduce the risk of developing osteoporosis.