Do You Know This Foods Can Weaken Your Bones? What to Avoid for Bone Health.
By taking steps toward healthy living, you can help reduce your risk of heart disease, cancer, stroke and other serious diseases: … Eat a variety of healthy foods, and limit calories and saturated fat. Be physically active. Control your blood pressure and cholesterol. This are c
1. Overdoing Some Drinks
Too many cola-flavored sodas could harm your bones. While more research is needed, some studies have linked bone loss with both the caffeine and the phosphorous in these beverages. Other experts have suggested that the damage comes when you choose to have a soda instead of milk or other drinks that contain calcium. Too many cups of coffee or tea can also rob your bones of calcium.
2. Another Pitcher of Margaritas
When you’re out with friends, one more round might sound like fun. But to keep bone loss in check, you should limit the amount of alcohol you drink. No more than one drink a day for women and two for men is recommended. Alcohol can interfere with how your body absorbs calcium.
3. Miles of Bike Rides
When you pedal to work or ride for hours on the weekend, your heart and lungs get stronger. Your bones? Not so much. Because it’s not a weight-bearing activity, bike riding does not increase your bone density, unlike walks, runs, and hikes.
If you’re an avid cyclist, you’ll want to add some time in the weight room to your routine and mix it up with activities like tennis, hiking, dancing, and swimming (the water’s resistance helps your bones).
4. Binge Watching
It’s fine to enjoy your favorite show. But it’s way too easy to spend endless hours in front a screen, nestled on your couch. When it becomes a habit to lounge, you don’t move enough and your bones miss out.
Exercise makes them stronger. It’s best for your skeleton when your feet and legs carry the weight of your body, which forces your bones and muscles to work against gravity.
5. Too Much Salt
The more salt you eat, the more calcium your body gets rid of, which means it’s not there to help your bones. Foods like breads, cheeses, chips, and cold cuts have some of the highest counts.
You don’t have to cut salt out entirely, but aim for less than 2,300 milligrams of sodium a day.
6. Too Much Time in Your “Cave”
Maybe you need to get out more. The body makes vitamin D in sunlight. Just 10-15 minutes several times a week could do it. But don’t overdo it. Too much time in the sun can raise your risk of skin cancer. And there are some other catches, too.
Your age, skin color, the time of year, and where you live can make it harder to make vitamin D. So can sunscreen.
Add fortified cereals, juices, and milks (including almond, soy, rice, or other plant-based milks, as well as low-fat dairy) to your diet. And ask your doctor if you need a vitamin D supplement.