Foods Known to Worsen Osteoporosis:
Alcohol, caffeine, salt, and protein
have all been listed as potential culprits that can lead
to loss of calcium and bone density.
Should you cut them out of your diet?
as it is true that most issues affecting nutrition and
health, moderation is the key. To be sure your body
gets all of the nutrients it needs--including
calcium--your best bet is to eat a wide variety of
foods, including a minimum of six servings of vegetables
and fruits a day. Go easy on the salt and junk foods.
Is it true that protein causes calcium loss?
Getting enough protein is essential for good health.
However, too much protein can increase calcium loss. As
the body burns excess protein, it produces a chemical
called sulfate, which can cause the kidneys to pass
calcium out of the body before it can be absorbed.
Nutrition experts believe that many Americans consume
too much protein, not too little. The recommended daily
intake for protein is 44 grams for women and 56 grams
for men. If you're concerned, try keeping track of how
much protein you are eating for a week or two to be sure
you're getting enough, but not too much.
Should I give up coffee?
Caffeine is believed to reduce the body's ability to
absorb calcium, but it is easy to make up for the loss
by getting enough calcium each day. One study showed
that calcium loss was highest in postmenopausal women
who consumed a lot of caffeine (450 to 1120 mg a day,
about 3 to 10 cups) but not enough calcium (440 to 744
mg a day). If you are getting enough calcium each day,
it's ok to have that morning cup of coffee. Just don't
overdo it.
Can I have a glass of wine once in a while?
Absolutely. Research suggests that excessive alcohol
consumption increases the risk of developing
osteoporosis, but there is no reason not to enjoy an
occasional glass of wine. In fact, research suggests
that moderate consumption of red wine may have some
health benefits of its own, including reducing the risk
of heart disease.
What about salt?
Salt (sodium) increases the amount of calcium
that passes out of the body before it can be absorbed
and put to work for your bones. This is because sodium
and calcium compete in the bloodstream to be absorbed by
the body. If sodium wins your body may absorb less
calcium than it needs. The recommended dietary
allowance for sodium is 2400mg a day.
