To maintain strong bones and prevent osteoporosis, focus on a balanced diet rich in calcium, vitamin D, protein and whole foods. Along with that, it is necessary to avoid foods that are at risk of causing osteoporosis.
While some foods can help build bones and prevent osteoporosis, others can cause problems.
People who really want to reconsider their diet to maximize bone health maintenance should stay away from some of the following foods:
1. Foods high in sodium
Too much sodium can increase the amount of calcium your body loses through waste, which can lead to bone loss over time. High levels of salt are hidden in many everyday foods, including:
- Bread;
- Breakfast cereal;
- Sausages, bacon, ham and cured meats;
- Packaged soup cubes;
- Ready meals;
- Processed foods...
Too much salt can cause increased calcium excretion through the kidneys, leading to calcium loss from bones and osteoporosis.
According to Dr. Le Thi Thuy Dung, Hanoi Medical University, high sodium intake is consistently considered a risk factor for osteoporosis-related fractures, especially if calcium intake is low. Therefore, it is necessary to limit salt intake to 3-5g/day (about 1 teaspoon) as recommended by the World Health Organization (WHO).
It is important to limit your salt intake and choose low-sodium alternatives. Be mindful of salt when cooking at home. It can be difficult to adjust to salty foods right away, but try using other strong flavors like black pepper, fresh herbs or chilli.
Dr. Le Thi Thuy Dung said: Ways to prevent eating too much salt include reducing salt when preparing food, dipping lightly, diluting fish sauce before eating, limiting the intake of canned foods with high salt content such as pickled vegetables, kimchi, paying attention to the salt content listed on the packaging of products/packaged foods before buying... to form the habit of limiting the amount of salt taken into the body, reducing the risk of osteoporosis.
2. Limit caffeine intake
High amounts of caffeine, found in coffee, tea, energy drinks, and some sodas, can leach calcium out of your body more quickly, which can affect bone density, especially if you don’t consume much calcium to begin with. While moderate caffeine intake is generally considered safe, excessive intake should be avoided.
Caffeine's effects only cause a small imbalance between calcium intake and calcium loss. However, if your calcium intake is low or you have other risk factors for osteoporosis, try to drink no more than 4 cups of coffee (no more than 400 mg/day for adults).
3. Foods high in sugar increase the risk of osteoporosis
Diets high in sugar have been shown to increase inflammation and insulin, reduce calcium absorption, and increase urinary excretion of calcium and magnesium. Avoid sugary drinks, especially sodas with phosphoric acid, which can cause an imbalance of phosphorus to calcium. Soda intake has been linked to an increased risk of fractures.
Avoid foods high in sugar which increases the risk of osteoporosis.
4. Should give up alcohol and alcoholic beverages
Drinking too much alcohol can interfere with calcium absorption and disrupt the balance of hormones related to bone health. Long-term heavy drinking can lead to reduced bone density and an increased risk of fractures. If you drink alcohol, try to drink in moderation, following recommended guidelines. It is best to cut out alcohol altogether.
5. Phytates and oxalates
Phytates and oxalates are compounds found in some common foods. They do not directly harm bones, but they can reduce the amount of calcium available to bones by binding to calcium and other minerals consumed at the same time.
Phytates and oxalates are usually found in very small amounts. If your diet is high in calcium, you don't need to worry or make any adjustments.
Foods containing phytates include:
- Plant foods;
- Chestnut;
- Whole grains;
- dried beans;
- Nuts...
Foods containing oxalates include:
- Most plant foods;
- Tea;
- Rhubarb;
- Spinach...
6. Foods rich in vitamin A
Research has found that if you get too much of a certain form of vitamin A called pre-retinol, your bones are more likely to weaken. Foods high in retinol include: liver and liver products such as cod liver oil, liver pâté,...
Vitamin A also comes in the form of beta carotene, which does not have a negative effect on bones. If you have osteoporosis, vitamin A is still an essential part of your diet and therefore does not need to be avoided completely. Try limiting foods high in vitamin A to once a week. If this is difficult, try reducing your portion size.
Source: https://giadinh.suckhoedoisong.vn/6-loai-thuc-pham-can-tranh-de-phong-ngua-loang-xuong-172250302105710132.htm
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