2023-04-16 09:20:00
The risk of developing osteoporosis also increases with age. With this disease, the bones become porous and thus particularly susceptible to fractures.
It is therefore best to ensure healthy and strong bones as early as possible. In addition to exercise and muscle building, diet and lifestyle also have an impact on bone health.
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There are specific dietary supplements for healthy bones. But they don’t have to be. Anyone who does the following things has already done a lot for their bones.
These nutrients are important for bones
The most important nutrients for bones are calcium, Vitamin D and Magnesium. There is a lot of calcium in dairy products in particular. That’s why dairy products are said to be good for the bones.
Our bone tissue is constantly being renewed. This means that bone resorption and bone formation take place in parallel. Ideally, bone formation occurs faster than bone resorption. From the age of 30, however, bone loss increases compared to build-up. Various foods can speed up this process even more.
Protect bones: You should avoid these foods
Sugar – robs the body of calcium
It’s no secret that Zucker is unhealthy and has a negative impact on the entire body. However, sugar is particularly harmful to the bones because the sweetener robs the bones of calcium and magnesium and the Vitamin D metabolism metabolism disrupts. Sugar creates the basis for osteoporosis.
Coffee – eliminates calcium from the body
Also Coffee should only be consumed in moderation if you want healthy bones. Caffeine increases the excretion of calcium from the body. At the same time, caffeine blocks the absorption of calcium in the intestine. Caffeine is particularly bad for bones, especially when combined with sugar.
That also confirms one Studie der University of South Australia. The researchers found that people who consume 800 milligrams of caffeine (equivalent to about eight cups of coffee) per day have a 77 percent increase in calcium in their urine. The excreted calcium can no longer be used by the body to build bones.
Foods with oxalic acid – beets, spinach, almonds
oxalic acid is contained in many foods and blocks the absorption of important minerals. The acid forms complexes with calcium, which the body cannot use and which are therefore excreted through the intestines.
Foods high in oxalic acid are among others Rotate Bete, Spinach, almonds, Rhabarber and Chocolate.
Cola – phosphate prevents calcium absorption
Not only sugar and caffeine in the cola damage the bones, but also the phosphate contained prevents the absorption of calcium in the body. researchers of Tufts University in Massachusetts found that the phosphate in cola inhibits calcium absorption in the body.
Daily cola consumption has been shown to reduce hip bone density, especially in women. This increases the risk of a femoral neck fracture, for example.
Cigarettes and alcohol – interfere with calcium absorption and metabolism
Alcohol and cigarettes are unhealthy for the body. Even the bones are not exempt from the harmful effects.
Smoking reduces estrogen levels, which are important for healthy bones. Nicotine and alcohol also interfere with calcium absorption and vitamin D metabolism.
Strengthen your bones with four tips
- Movement: One of the most important things you can do to keep your bones healthy is exercise. Movement on the one hand stimulates the cells for bone formation and on the other hand ensures good muscles. This in turn protects the bones. The more muscles you have, the better your bones are usually protected.
- Out in the sun: Vitamin D ensures that the body can absorb calcium better. The body produces vitamin D through exposure to sunlight. Try to spend around 30 minutes in the sun every day.
- Eat calcium-rich foods: Dairy products, broccoli and fennel are some of the foods that contain a lot of calcium.
- Pay attention to the weight: Being underweight is a risk for osteoporosis. Under a BMI 20 is considered underweight. Most people who are underweight don’t have enough muscle to protect their bones. Conversely, being overweight has a bad effect on the bones and joints.
Author
Mathilda Trausch, online editor
Sources
Reuter, Stephanie E. et al. (2021): The effect of high‐dose, short‐term caffeine intake on the renal clearance of calcium, sodium and creatinine in healthy adults, abgerufen am 15.03.2023: https://medicalxpress.com/news/2021-07-excess-caffeine-intake-linked-osteoporosis.html?utm_source=nwletter&utm_medium=email&utm_campaign=daily-nwletter
Tucker, Katherine L et al. (2006): Colas, but not other carbonated beverages, are associated with low bone mineral density in older women: The Framingham Osteoporosis Study, abgerufen am 15.03.2023: https://ajcn.nutrition.org/article/S0002-9165(23)29117-0/fulltext
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