Low bone density is also known as osteoporosis. During childhood to early adulthood, minerals are unified into your bones. You achieve peak bone mass at age of 30 years. If insufficient bone mass is created during this time or bone loss occurs later in life, you may have an increased risk of developing fragile bones that break easily.
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Here are lists of food you ought to avoid to prevent low bone density.
Excess intake of sugar can have quite adverse effects on your bones because it interferes with calcium absorption and also affects levels of phosphorous in the body. Sugar-laden foods to avoid includes cookies, candies, doughnuts, chocolates, cakes, sweets, and other sweet foods.
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Salty foods and processed foods are unhealthy for bones because they lead to excess calcium excretion through the kidneys. Reduce your consumption of salt so that you don’t lose calcium. Salty foods includes fries, pizzas, sandwiches and rolls.
The more caffeine you consume, the weaker your bones become. Caffeine alone doesn’t affect bones, but there can be harmful effects on bones when it combines with sugar.
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Beans contains nutrients no doubt. However, they can prevent your body from absorbing calcium owing to the presence of substances called phytates. You can lower levels of phytate in beans by soaking them in water for a few hours before cooking.
Consuming carbonated beverages like cola or soda every day weaken your bones, thereby decreasing mineral density and increasing the risk of fracture. Instead of soda, go for healthy fruit juices.
Tips to enhance your bone density
Fortunately, many nutrition and lifestyle habits can help you build strong bones and maintain them as you advance in age.
- Eat lots of fruits and vegetables
- Eat foods rich in calcium such as seeds, yogurt, almonds, whey protein, rhubarb, tofu, and milk.
- Get lots of vitamin D and vitamin K
- Maintain a healthy weight
- Eat foods rich in Zinc such as shrimp, beef, spinach, pumpkin seeds, flaxseeds, and oysters.
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