Foods to eat and avoid

Bone does not remain stationary throughout life — it is constantly breaking down and reconstructing as part of normal bone metabolism.

Two major types of cells, Osteoblasts and osteoclasts participate in this process. Osteoblasts form new bone and osteoclasts destroy old bone in a process called resorption.

However, imbalanced bone metabolism can reduce bone density, weaken it, and make it brittle. As a result, doctors may diagnose low bone mass or osteoporosis.

Several cause Can cause bone loss, including aging, menopauseAnd certain medicines.

In addition, consuming important nutrients for bone health is reduce Maintains the risk of osteoporosis and bone health.

Individuals need to include the following nutrients and foods in their diet to keep their bones healthy:

The National Institute of Arthritis, Musculoskeletal and Skin Diseases We advise that low calcium intake throughout life is associated with low bone mass and high fracture rates.

from 51 yearsWomen need 1,200 milligrams (mg) of calcium daily and men need 1,000 mg.

People can guarantee that they consume calcium By including dairy and soy products, bone-in fish, and leafy vegetables in your diet.

The following is Calcium content Of some common foods:

• Enhanced oatmeal, packet: calcium 350 mg
• sardineCanned in oil, with edible bone, 3 ounces (ounces): 324 mg calcium
• Cheddar cheese1.5 oz, shredded: 306 mg calcium
• milkFat-free, 1 cup: 302mg calcium
• tofuFirmly with calcium, 0.5 cup: 204mg calcium
• Orange juice, fortified with calcium, 6 ounces: calcium 200-260 mg
• Baked Beans, 1 Cup: Calcium 142 mg

Need a body Vitamin D To absorb calcium, and deficiency Vitamin D intake can cause bone and skeletal weakness.

Expert Individuals up to the age of 70 are advised to take 600 IU (international units) of vitamin D per day.

People over the age of 70 should increase their intake to 800 IU daily. It is also available from supplements.

People can get vitamin D from sunlight and food.Less than Food Contains Vitamin D:

• egg yolk
• Greasy fish Salmon, trout, mackerel, tuna, etc.
• Beef liver
• cheese
• Mushrooms treated with UV light by the producer
• Vitamin D-fortified milk, margarine, orange juice and cereals from the manufacturer

Studies have shown that proteins can be both beneficial and detrimental to bone health, as different studies have produced different results on the effects of proteins on bone health.

But according to Framingham osteoporosis Studies show that in older people, lower protein intake is associated with more bone loss and more hip fractures.

The study concluded that a combination of sufficient protein and calcium intake appears to contribute to bone density (BMD).

Therefore, it seems wise to eat a diet that contains enough protein and calcium. Foods rich in protein are:

A Framingham osteoporosis study found that people with higher fruit and vegetable intake had higher BMD and less bone loss.

Fruit and vegetable nutrients shown by studies are beneficial for bone health include:

A 2017 Cross-sectional Study A percentage of Chinese aged 40-75 found that higher fruit and vegetable intake resulted in higher BMD and a lower risk of osteoporosis.

moreover, 2019 meta-analysis Moderate quality evidence has been found that increasing a person’s fruit and vegetable intake by at least one serving per day reduces the risk of fractures.

In addition to eating a healthy diet to support bone health, people need to be aware of some harmful foods and drinks.

salt

according to National Institute of Arthritis, Musculoskeletal and Skin DiseasesOverdose of salt can cause the kidneys to excrete calcium.

Therefore, people with low calcium intake should avoid adding salt to their foods or overeating processed foods that may contain excess salt.

Foods containing oxalate and phytate

The Bone Health and Osteoporosis Foundation It advises that some substances in food can interfere with the body’s ability to absorb calcium.

These include beans, wheat bran, legume phytates, spinach and beet oxalate. Soaking and cooking these foods will help reduce these compounds.

alcohol

Expert We advise that alcohol can adversely affect bone health for several reasons.

First, excessive drinking can interfere with the body’s absorption of calcium and vitamin D.

In addition, chronic heavy drinking can destroy hormones such as elevated cortisol levels and destroy more bone.Men may produce less testosteroneHormones associated with bone formation, while women may notice Irregular menstrual cycle.. Irregular menstrual cycle estrogen Increases the risk of osteoporosis in the body.

In addition, people under the influence of alcohol More at risk Of falls and fractures.

caffeine

A 2021 study found that ingestion of 800 mg of caffeine over 6 hours increased renal calcium clearance as follows: 77%..

old study Coffee can increase the amount of calcium your body excretes in your urine, suggesting that you shouldn’t drink more than three cups a day, especially if you’re older.

moreover, Bone Health and Osteoporosis Foundation We advise that caffeine in soft drinks such as cola can have the same negative effects.

Learn 11 ways to increase bone density naturally.

To protect bones throughout life, people need to eat a healthy diet that contains essential nutrients and engage in physical activity.

Calcium, vitamin D, and protein are important protective nutrients and vitamins, minerals, and antioxidants found in fruits and vegetables.

Older adults may want to limit their coffee to three cups a day to avoid excessive alcohol.

Avoiding excessive alcohol and salt may be beneficial to everyone for overall health and well-being, especially for those with limited calcium intake.