Cut back on these items to maintain your bone health


Each of us has been reprimanded for not wanting to drink milk at least once in our childhood. Often, our elders suggest that we include milk in our daily diet even after we grow up. Have you ever wondered why there is so much advocacy of milk? It is calcium.

Needless to say, over time our bone health deteriorates. And bone health is not given enough importance. Now is the time for us to make changes before it is too late.

Here are some things you should avoid in order to maintain your bone health.

  1. Smoking and alcohol
    You should quit smoking not only for your bone health but for the rest of your life. According to the National Center for Biotechnology Information (NCBI), smoking contributes to bone loss and fractures. And this is probably due to the interference of estrogen, calcium and vitamin D.
    Smoking is responsible for poor bone balance and is a major risk factor for bone loss. On the other hand, if you consume too much alcohol, your body’s ability to absorb and regulate calcium, vitamin D and hormones is impaired. Moreover, this can lead to loss of bone density and the possibility of fractures.
  2. Too salty
    Rarely has anyone reported that the more salt we eat, the more calcium we release from our bodies. According to the NCBI, high salt intake is not only associated with osteoporosis and urinary calcium deficiency but is also associated with many pathological conditions such as hypertension, cardiovascular disease and renal calcium stones.

    The foods we choose to eat during the festivities, such as chips, popcorn, nachos, etc., have the highest amount of salt. To maintain balance, you do not need to cut down on salt completely, but your intake should be less than 2,300 mg of sodium per day.

  3. Prepared / processed food
    The link between ultra-processed foods and poor bone quality has been proven by researchers at the Hebrew University of Jerusalem. While prepared foods make our lives easier by saving our time, if consumed daily it can also lead to bone inflammation. Also, some packaged foods are very responsible for bone inflammation. Little did we know that even some healthy vegetables like mushrooms, sweet potatoes, tomatoes and eggplant can cause bone inflammation.

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