Knowing that eating right can slow the progression of osteoporosis, we have collected some of the worst foods for Osteoporosis.
Sodium, part of table salt, causes calcium loss which weakens the bones over time. This is proven by studies showing that increased salt intake increase calcium levels in urine.
The typical western diet has a high salt content and the average American get about twice as much salt than recommended.
Even though it is possible to offset the loss of calcium caused by salt by increased intake of calcium and vitamin D, it is still recommended to lower salt intake as salt has other negative effects on the body. Salt make the body store more water. This extra water raises blood pressure and puts strain on the kidneys, arteries, heart and brain.
Salt intake can be hard to limit since it shows up in almost all processed foods, including whole grain bread, cereals and fast foods.
Try cooking food with no added salt but the real danger is processed foods, making up 75% of all sodium we eat.
Good sources of vitamin D are natural sunlight and from fortified milk, egg yolks, saltwater fish, liver, and supplements.
Adults up to age 50 require 1,000 milligrams of calcium daily while older adults need about 20% more. This is about 3 to 4 8oz-glasses of milk.
Good Sources for calcium are milk, yogurt, and cheese, but dairy does not need to be the only source of calcium. Leafy greens, seafood, legumes, and fruit also contain calcium and many foods and drinks have added calcium.
2. Soft drinks
Many soft drinks and certain other carbonated soft drinks contain phosphoric acid, which can increase calcium (bone) breakdown.
People who replace calcium rich beverages such as milk, calcium added juices with soft drinks are at particular risk since almost all soft drinks lack calcium.
Here are 5 healthy drinks to replace soft drinks and prevent osteoporosis
- Orange juice with added calcium and vitamin D
- A mixture of orange juice and seltzer or club soda that’s free of phosphoric acid
- Fruit smoothie made of fat-free yogurt, one banana or a cup of fresh or frozen berries, 2 ice cubes in a blender or food processor
- Fat-free milk
3. Low protein diets
Bones are made up of about 50% protein and bone repair is dependent on amino acids – the building blocks of proteins.
“Adequate calcium and vitamin D cast a protective net around bones, but protein comes in a close second,” Kerstetter says.
Although most Americans get plenty of protein through their diet, some vegetarians don’t.
The suggested daily protein intake is 0.8 grams of protein per 2.2 pounds for men and women over age 19. That is about 64 grams of protein a day for 175-pound man or woman.
Here are some good protein sources:
- 3 ounces light tuna, drained: 22 grams protein
- 3 ounces cooked chicken, turkey, or pork tenderloin: about 20 grams
- 3 ounces cooked salmon: 19 grams
- 8 ounces fat-free plain yogurt: 13 grams
- 8 ounces fat-free milk: 8 grams
- 1 medium egg: 6 grams
While soy is rich in protein, other components such as oxalates, may limit calcium absorption.
The research is not clear, some studies show soy having a weakening effect on bone while others show increased bone strength.
To avoid the risk, make sure you get a lot of calcium from other sources/supplements or avoid soy altogether.
If you have a soy heavy diet, make sure to get at least 1000 milligrams of calcium per day.
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