The National Osteoporosis Foundation reports that around 54 million Americans have poor bone density. Often the first sign of poor bone density is a fracture, and at that point, it becomes much more difficult to improve bone health.
Osteoporosis Danger Foods to Avoid
- 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
In fact, fractures not only make it more difficult to improve bone health – but at a certain age, bone fractures can lead to a permanent loss of independence for seniors.
Statistics from a National Hospital Discharge Survey show that the risks only increase with age.
People lose bone mass and density as they age, (especially women after menopause), which is the primary reason why fractures, falls and accidents are more prevalent among these populations according to many Citrus Heights CA health coaches.
This loss of bone mass is due to the fact that with each passing year our bones lose calcium, vital amino acids and other minerals required to provide strength and density to our skeletal system.
Not only this, but certain dietary habits can exacerbate the loss of bone mass, leading to weaker, more brittle bones putting individuals over 60 to an even higher risk rate of falls and fractures.
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After consulting with Dr. Chad Walding, Doctor of Physical Therapy and leading Senior Nutrition Expert, we’ve compiled a list of the most bad-to-the-bone foods to avoid for maintaining bone health – and which key nutrients seniors should consume more of to rebuild bones while protecting against fractures and falls.
“When calcium intake is low, consuming excessive amounts of phosphoric acid will promote rapid calcium loss from the body,” Dr. Walding explains.
Carbonated Drinks
Soft drinks (yes, even diet soda) are packed with phosphoric acid, which causes an increase in the blood’s acidity levels.
As a result, the body pulls calcium out of our bones in order to bring the acidity levels back to normal.
“When calcium intake is low, consuming excessive amounts of phosphoric acid will promote rapid calcium loss from the body,” Dr. Walding explains.
To make matters worse, nearly all soft drinks lack calcium. Couple this with the fact that they also increase calcium excretion in our urine and it’s easy to see how these dangerous drinks act as a double whammy for bone health, putting seniors at serious risk for developing dilapidating bone conditions.
Couple this with the fact that they also increase calcium excretion in our urine and it’s easy to see how these dangerous drinks act as a double whammy for bone health, putting seniors at serious risk for developing dilapidating bone conditions.
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Table Salt
While sodium plays an important role in our overall health, over consuming table salt or eating excessive amounts of high-sodium foods can pose a great obstacle to a sturdy skeleton.
Research has found that postmenopausal women with a high-salt diet lose more bone minerals than other women of the same age.
Studies show that regular table salt, not simply sodium, causes calcium loss, weakening bones with time. That’s important because Americans get about 90% of our sodium through salt.
We also get about twice as much sodium as we should. The 2005 Dietary Guidelines for Americans advise limiting sodium to 2,300 milligrams a day – equal to a teaspoon of salt. But most Americans get at least 4,000 milligrams a day.
A study published in the Asia Pacific Journal of Clinical Nutrition in December 2016 found that participants who had a habit of eating salty foods were more prone to osteoporosis, a condition that causes bone-thinning. A study published in the journal Osteoporosis International in January 2017 found this association also for postmenopausal women.
“Generally speaking, for every 2,300 milligrams of sodium we take in, about 40 milligrams of calcium is lost in the urine – which is a big problem for seniors,” says Dr. Walding.
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A good starting point is to replace regular table salt with pink Himalayan salt instead.
Both table salt and pink Himalayan salt consist mostly of sodium chloride, but pink Himalayan salt has up to 84 other minerals and trace elements – including potent doses of common minerals like potassium and calcium which help maintain the vital mineral balance needed for healthy bones.
For maximum bone health, Dr.Walding recommends moderating salt intake. “Try to keep it below 2,300 milligrams a day and swap table salt for pink Himalayan sea salt,” he says.
When ingested excessively, caffeine can begin leaching calcium from bones, sapping their strength.
Over-consuming caffeine (from soda or coffee or other caffeinated drinks) is a particular problem when a woman doesn’t get enough calcium each day to begin with.
“On average, we can lose up to 6 milligrams of calcium for every 100 milligrams of caffeine we consume,” says Dr. Walding.
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Excessive Caffeine
That’s not as much of a loss as salt, but for coffee lovers who are unwilling to budge on their java intake – it’s worrisome, nonetheless.
For reference, a 16-ounce cup of coffee can provide 320 milligrams which exceeds the daily recommended amount when it comes to supporting strong, healthy bones.
The good news is that limiting caffeine intake to 300 milligrams a day while consuming the appropriate amount of bone-rebuilding nutrients can help offset the losses caused by excessive caffeine intake.
Coffee addicts may also find it helpful to gradually reduce their caffeine intake by drinking half regular and half-decaf coffee.
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Hydrogenated Oils
Hydrogenated oils are man-made fats produced by contaminating vegetable oils with hydrogen gas under super-high pressure – which creates synthetic artery-blocking trans fats (in ~99% of Fast/Processed/Frozen Foods).
This man-made form of trans fat is not to be confused with the naturally occurring trans fats found within animal products and coconut oil – Naturally occurring trans fats are proven to support our health whereas the synthetic version can do serious damage.
This is because the synthetic processing used to create hydrogenated oil destroys any naturally-occurring vitamin K in the vegetable oils. And since vitamin K is essential for strong bones, experts recommend forgoing any foods that contain non-natural trans fats completely (think fast food, frozen food, pastries, and most store-bought coffee creamers).
To ensure your foods aren’t contaminated by these foul fats, check the ingredient list (even if the label reads trans-fat-free) for any “hydrogenated oils” or “partially hydrogenated oils.” Those phrases are synonyms for synthetic trans fats and are likely to be snuck into your food.
