As you get older, the risk of developing osteoporosis also increases. With this disease, the bones become porous and therefore particularly susceptible to fractures.
So it’s best to ensure healthy and strong bones as early as possible. In addition to exercise and muscle building, diet and lifestyle also influence bone health.
There are targeted nutritional supplements for healthy bones. But they don’t have to be that way. If you do the following things, you have already done a lot for your bones.
Prevent osteoporosis: These nutrients are important for bones
The most important nutrients for bones are calcium, vitamin D and magnesium. There is a lot of calcium in dairy products in particular. That’s why dairy products are said to be good for your bones.
Bone tissue is constantly being renewed. This means that bone loss and bone formation take place in parallel. Ideally, bone formation occurs faster than bone loss. However, from the age of 30 onwards, bone loss increases compared to bone formation.
Different foods can speed up this process even more.
Sugar – deprives the body of calcium and magnesium
It’s no secret that sugar is unhealthy and has a negative impact on the entire body. Sugar is particularly harmful when it comes to bones because the sweetener robs the bones of calcium and magnesium and disrupts the vitamin D metabolism. Sugar thus creates the basis for osteoporosis.
Coffee – causes calcium to disappear from the body
You should also only enjoy coffee in moderation if you want to have healthy bones. Caffeine causes increased excretion of calcium from the body. At the same time, caffeine blocks the absorption of calcium in the intestines. Caffeine is particularly harmful to the bones, especially when combined with sugar.
This is also confirmed by a study by the University of South Australia. The researchers found that people who consumed 800 milligrams of caffeine daily (equivalent to about eight cups of coffee) had a 77 percent increase in calcium in their urine. The excreted calcium can no longer be used by the body to build bones.
Avoid foods containing oxalic acid
Oxalic acid is found in many foods and blocks the absorption of important minerals. The acid, together with calcium, forms complexes that the body cannot utilize and are therefore excreted through the intestines.
Foods high in oxalic acid include beetroot, spinach, almonds, rhubarb and chocolate.
Cola – prevents the absorption of calcium
Not only the sugar and caffeine in cola damage the bones, but the phosphate it contains also prevents calcium absorption in the body. Researchers at Tufts University in Massachusetts found that the phosphate in cola inhibits calcium absorption in the body.
Daily cola consumption has been shown to reduce hip bone density, especially in women. This increases the risk of a fractured femoral neck, for example.
Cigarettes and alcohol – disrupt metabolism
Alcohol and cigarettes are unhealthy for the body. Even the bones are not exempt from the harmful effects.
Smoking reduces estrogen levels, which are important for healthy bones. In addition, nicotine and alcohol disrupt calcium absorption and vitamin D metabolism.
No osteoporosis: Four simple tips strengthen your bones
Movement: One of the most important measures for healthy bones is exercise. On the one hand, exercise stimulates the cells for bone formation and on the other hand it ensures good muscles. This in turn protects the bones. The more muscles you have, the better your bones are usually protected.
Out into the sun: Vitamin D ensures that the body can absorb calcium better. The body produces vitamin D through sunlight. Try to spend around 30 minutes in the sun every day.
Eat calcium-rich foods: Dairy products, broccoli and fennel are some of the foods that contain a lot of calcium.
Pay attention to the weight: Being underweight is a risk for osteoporosis. If you have a BMI of 20, you are considered underweight. Most underweight people lack enough muscle to protect their bones. Conversely, being overweight also has a bad effect on the bones and joints.