You are what you eat. The food you choose plays an
important role in maintaining your health. From the salt in your fried potatoes
to the protein in your fish, your food can build up or wear down your bones.
Certain foods can inhibit your body from absorbing calcium, reduce bone mineral
density and gravely affect other parameters of bone health.
7
Foods to avoid for stronger bones
Choosing the proper food can become quite tricky. At
the same time being aware of which ones to avoid can prove to be beneficial. Here’s
a list of 7 such foods provided below:
1. High Sodium Foods: Of all the dangers to the bone, salt is perhaps the hardest to curb. Salt is known to cause excessive calcium excretion through kidneys, causing a great obstacle to a sturdy skeleton. Try to choose tasty herbs and spices as alternatives. Include plenty of potassium rich foods such as bananas, tomatoes and orange juices which will make up for the loss of calcium.
2. Sugary Snacks: Excess sugar inhibits calcium absorption and depletes phosphorous, another mineral important in facilitating the absorption of calcium. Prunes or cranberries can be healthier substitutes to suit your sweet tooth.
3. Carbonated Drinks: Soft drinks lack calcium and contain phosphoric acid, which increases calcium excretion in your urine. A medical study says that drinking 7 or more colas per week is associated with reduction in bone mineral density and an increase in risk of fracture. Shift to fresh fruit juices instead.
4. Caffeinated Foods and Drinks: Too much of caffeine intake leaches calcium from bones, sapping their strength. According to a recent research in Mount Kisco, N.Y, “roughly 6 milligrams of calcium is lost for every 100 milligrams of caffeine you ingest.”
5. Chocolates: Regular consumption of chocolate could weaken bone density and strength, which in turn increases the risk of Osteoporosis. According to a new study, women who eat chocolate daily have an overall bone density 3.1 % lower than those who consume it less than once a week.
6. Consumption of Alcohol: Chronic and heavy alcohol consumption is known to contribute to low bone mass, decreased bone formation and delayed fracture healing.
7. Processed Protein: Processed protein present in meat may decrease the calcium in your bone. Research has found that post-menstrual women with a high protein diet lose more bone minerals than other women of the same age.
The right choice of food coupled
with exercises and a healthy lifestyle can nurture as well as nourish your bones
making them stronger with time.1. High Sodium Foods: Of all the dangers to the bone, salt is perhaps the hardest to curb. Salt is known to cause excessive calcium excretion through kidneys, causing a great obstacle to a sturdy skeleton. Try to choose tasty herbs and spices as alternatives. Include plenty of potassium rich foods such as bananas, tomatoes and orange juices which will make up for the loss of calcium.
2. Sugary Snacks: Excess sugar inhibits calcium absorption and depletes phosphorous, another mineral important in facilitating the absorption of calcium. Prunes or cranberries can be healthier substitutes to suit your sweet tooth.
3. Carbonated Drinks: Soft drinks lack calcium and contain phosphoric acid, which increases calcium excretion in your urine. A medical study says that drinking 7 or more colas per week is associated with reduction in bone mineral density and an increase in risk of fracture. Shift to fresh fruit juices instead.
4. Caffeinated Foods and Drinks: Too much of caffeine intake leaches calcium from bones, sapping their strength. According to a recent research in Mount Kisco, N.Y, “roughly 6 milligrams of calcium is lost for every 100 milligrams of caffeine you ingest.”
5. Chocolates: Regular consumption of chocolate could weaken bone density and strength, which in turn increases the risk of Osteoporosis. According to a new study, women who eat chocolate daily have an overall bone density 3.1 % lower than those who consume it less than once a week.
6. Consumption of Alcohol: Chronic and heavy alcohol consumption is known to contribute to low bone mass, decreased bone formation and delayed fracture healing.
7. Processed Protein: Processed protein present in meat may decrease the calcium in your bone. Research has found that post-menstrual women with a high protein diet lose more bone minerals than other women of the same age.
Dr. Shabtab Khalid
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