The body needs energy to operate effectively and to be healthy. However with many health challengers around us, some of this food may not be ideal particularly if you are experiencesing some health complications like osteoporosis. When we talk about osteoporosis and nutrition does foods like salt, soda and caffeine advisable? Could it be that your daily diet is not working well for you and instead damaging your bones even to the point that it is resulting to osteoporosis? These are some of the questions we want to answer as we learn from the experts at AWAREmed Health and Wellness Resource Center under the able leadership of doctor Dalal Akoury in this article. Ideally getting adequate calcium and vitamin D is essential for warding off osteoporosis. Doctor Dalal Akoury says that your life is the most valuable asset you can ever possess on earth meaning that it must be guarded effectively and by all means. Therefore, for stronger bones, it would be very necessary that you avoid these everyday osteoporosis diet dangers like:
- Some Popular Drinks
- The Cost of Caffeine
- Certain Problematic Protein
Ordinarily salt is needed to add taste to the food we consume. And to many people food without salt is not anything to consider. However salt can pose a great obstacle to a sturdy skeleton. According to some studies, it has been established that postmenopausal women with a high salt intake diet lose more bone minerals than their counterparts of the same age. The salt content of the typical American diet is one of the reasons why calcium requirements are so high. The experts are in agreement that regular table salt and simply sodium causes calcium loss and with time weakens the bones. According to the 2005 Dietary Guidelines for Americans advise limiting sodium to 2,300 milligrams a day which is an equivalent of a teaspoon of salt. Despite this advice many people are still consuming up to least 4,000 milligrams a day. Generally speaking, for every 2,300 milligrams of sodium you take in, about 40 milligrams of calcium is lost in the urine. For stability it is important for people to get the right units of calcium and vitamin D daily to help in offsetting bone loss from the consumption of salt. The following are the recommended units of calcium and vitamin D:
- Adults up to age 50 require 1,000 milligrams of calcium daily — the equivalent of three 8-ounce glasses of milk.
- Older adults need 1,200 milligrams of daily calcium – about half a glass more of milk.
- People need 200 International Units (IU) of vitamin D a day until age 50.
- Adults need 400 IU of vitamin D from the ages of 51 to 70 years.
- Seniors need 600 IU of vitamin D a day after age 70.
The best sources of vitamin D should be from natural origins like natural sunlight and from fortified milk, egg yolks, saltwater fish, liver, and supplements.
We may succeed in eliminating salt shakers from our tables and even prepare meals without salt. But this is just a reduction of very negligible portion. It is no wonder that of all the dangers to the bone, salt is one which may be the hardest to eliminate. This is so because all the processed foods including whole grain breads, breakfast cereals, and fast foods are very rich in salt. As a matter of fact these constitute up to 75% of salt we consume. Therefore if you want to reduce the diet danger, take note of some of the highest-salt foods to limit or avoid. Choose no-added salt versions whenever possible.
- Processed meats, such as deli turkey and ham, and hot dogs
- Fast food, such as pizza, burgers, tacos, and fries
- Processed foods, including regular and reduced-calorie frozen meals
- Regular canned soups and vegetables and vegetable juices
- Baked products, including breads and breakfast cereals
Scan food labels for sodium content to ensure that you only go for those with the lowest units of sodium for better bones. We appreciate that lowering your salt use may not be very easy and therefore if this describes you situation, then you may opt for plenty of potassium-rich foods like bananas, tomatoes, and orange juice. Potassium may be helpful in decreasing the loss of calcium.
Many soft drinks and certain other carbonated soft drinks contain phosphoric acid, which can increase calcium excretion in your urine. And nearly all soft drinks lack calcium. That combination spells trouble for women at risk of osteoporosis. Excess phosphorus promotes calcium loss from the body when calcium intake is low.
The occasional soda is fine, but many people, particularly women, consume more than an occasional can or glass. To make matters worse, soft drink consumers may also avoid calcium-laden beverages that bolster bones, such as milk, yogurt-based drinks, and calcium and vitamin D fortified orange juice. To prevent osteoporosis, instead desire to use the following drinks:
- Eight ounces of orange juice fortified with calcium and vitamin D
- A mixture of fortified orange juice and seltzer or club soda that’s free of phosphoric acid
- Fruit smoothie: Combine 8 ounces fat-free yogurt, one medium banana or a cup of fresh or frozen berries and 2 ice cubes in a blender or food processor
- Fat-free plain or chocolate milk
We have just mentioned a very important point about certain habits. Many people go beyond the occasional consumption of these unhealthy drinks. Worse still are that such people will not be comfortable taking calcium rich beverages further complicating the health equation. This is one of the reasons why osteoporosis is nagging in most people’s lives. What does this communicates to you dear reader? We are actually vulnerable to osteoporosis and therefore regular consultation with the experts will be the best option we have. At AWAREmed Health and Wellness Resource Center under the able leadership of doctor Akoury we are aware of your needs and will be able to help you get over it. All you need to do is to schedule for an appointment with doctor Akoury for professional guidance today. In the meantime we are going to continue with the discussion on the remaining everyday osteoporosis diet dangers in our next article, so don’t go too far.