To maintain bone health, it is worth reviewing your diet.
For most people, bone mass peaks between 25 and 30 years of age. After forty, we slowly begin to lose it. Bones become thinner and weaker, increasing the risk of osteoporosis. However, there are some steps you can take to avoid serious bone loss. You can slow down the process, including by reviewing the diet. About what eating habits harm the bones, experts said.
Drink carbonated drinks often
Constant consumption of sugary carbonated drinks can accelerate bone loss, as they contain phosphoric acid. When blood phosphorus levels are too high, the body begins to leach calcium from bones and teeth, says nutrition expert.
A study of more than 70,000 women found that those who drank more than two servings of carbonated drinks a day had a 26% higher risk of hip fracture than women who did not.
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Eat a lot of salty food
foods high in salt can not only cause high blood pressure but also increase the risk of osteoporosis. Abuse of sodium leads to the fact that calcium is washed out of the bones and the acid-base balance is disturbed.
Not getting enough calcium and vitamin D
Almost all of the calcium in the body is found in the bones, so it’s not surprising that a deficiency will affect bone health. The daily requirement of calcium for an adult is 1000 milligrams per day. But in order for calcium to be better absorbed by the body, it needs a sufficient amount of vitamin D.
Avoid protein foods
When it comes to bone health, many people think of calcium and vitamin D first, but it is also important that the body gets enough protein. Experts advise adding at least one high-protein food to every meal. It can be meat, eggs, fish, legumes, or mushrooms.
There are few fruits and vegetables
Including vegetables and fruits in your diet will help you get the vitamins, minerals, and antioxidants you need, as well as slow down bone loss. Why are these products important? This is because the body “steals” calcium from the bones to help neutralize the acidic environment from drinking soda, salty foods, caffeinated drinks, and alcohol. Many fruits and vegetables are alkalizing, helping the body neutralize acids so calcium can stay in the bones.
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