Don’t blame your clumsiness, if you fracture yourself after every fall! You might not have thought, but there could be an underlying reason for it. Maybe your bones are crying for help, so don’t let it go unheard: yes ladies, this is important.
We all know calcium is critical for good bone health! Once women hit their mid 30s, they start losing their bone density, and what does that mean? It is a signal to start working on your bone health today, if we want to steer clear of problems like osteoporosis or porous bones disorder tomorrow, where even a minor fall or twist can break your bones!
So, here’s a list of all the foods you must limit to keep your bone health in check:
1. Limit your salt intake
If you hate eating bland food, sprinkling a pinch of salt works, but make sure you don’t add too much! Salt has a high dose of sodium content, and wreaks havoc on your bone density. It leads to greater excretion of calcium in the kidneys and that’s not a good sign at all.
A study conducted by the Asia Pacific Journal of Clinical Nutrition, observed that those who eat more salt have lower bone density than those who consume no to little salt. Now here’s the big question: how much salt is too much salt? Well, according to the American Heart Association (AHA), a healthy person must consume less than 3.75 g of salt in a day.
2. Stay away from caffeine
If you’re in love with your cup of joe, then it’s time to rethink your relationship, ladies! Not many know that caffeine leaches the calcium out of your bones, making them brittle and how. A study published in the BMC Musculoskeletal Disorders states that caffeine is the main cause for low bone density amongst women.
And if your mum is a caffeine addict, make sure she reads this study that suggests that postmenopausal women are at a higher risk of osteoporosis, if they don’t ditch this habit.
3. Unfriend aerated drinks
Aerated drinks are anyway not your friends, if you want to lead a healthy lifestyle! They don’t just give you a soda belly, but also play a huge role in fracturing your bones. Yes, it’s true! Did you know your favourite cola is rich in phosphoric acid, which increases the blood acidity in the body? Due to this, blood starts eroding the calcium out of your bones, and makes them brittle. And this study published in The American Journal of Clinical Nutrition attests it too. If drinking cola is a part of your lifestyle, then you are at a higher risk of developing bone-related disorders.
4. Foods that cause bone inflammation
Little did we know that tomatoes, mushrooms, eggplants, and sweet potatoes are some vegetables that cause bone inflammation. If you do not chomp on them all the time, then there’s nothing to worry about! Also, remember to stay away from canned or packaged foods, since they are responsible for bone inflammation.
5. Have alcohol in moderation
Well, consuming excess alcohol is anyway not a good idea, but let’s focus on how it damages your bone health. Not many know that alcohol restricts the function of the bone-developing cell called osteoblasts, because of which calcium does not properly get absorbed by your bones. Further, it delays the healing process, in case you suffer from a fracture.
Although it doesn’t happen overnight, it is important to be aware today and steer clear of these foods to avoid low bone density! Don’t they all say, prevention is better than cure?