Bone tissue appears to be a fixed, unchanging structure. In fact, it is dynamic, alive and constantly changing. From birth, our bones are actively growing and maturing: maximum bone mass is reached by the age of 30, and the process of bone mass loss begins around the age of 40.
In old age, bones and joints deteriorate, and this is a natural process. It can be accelerated or slowed down – it all depends on a person's lifestyle and nutrition.
Unfortunately, many people eat foods that contribute to bone and joint deterioration, making it harder to recover from injuries.
Here are 7 foods that seriously affect bone health that should be avoided by seniors (and non-seniors, too):
1. Salt
Calcium is the main structural element of bones. 99% of all calcium is found in bones and teeth. The sodium in salt displaces calcium from the blood and is excreted through the kidneys with urine. When blood sodium levels are high, bones begin to deteriorate. To make up for the loss of calcium from the blood, the body takes it from the bones, the only emergency supply of calcium.
Eating less salt prevents calcium from being excreted in the urine, so bones stay strong longer.
2. Sugar
Like salt, sugar impairs calcium absorption. In addition, sugar depletes phosphorus, a mineral that aids in calcium absorption. If you want to minimize your risk of osteoporosis, try to satisfy cravings for sweets with dried fruits, fresh fruits and berries.
3. Sweetened sodas
Along with the fact that some contain caffeine, they can affect bone health due to their phosphorus content Phosphoric acid is used as a flavoring agent and can interfere with the absorption and anchoring of calcium in the bones.
When phosphoric acid is consumed in excess, bone tissue thins and the bones themselves become brittle
4. Coffee
Excessive coffee consumption is dangerous for your bones. Caffeine has a diuretic effect, and drinking large amounts of coffee removes calcium from the body. Therefore, I recommend that older adults drink no more than 2 cups of coffee a day.
5. Alcohol
Alcohol affects the excretion of calcium by the kidneys and interferes with its absorption by the body. Alcohol destroys osteoblasts, the cells that build bone tissue, and thus destroys bone tissue cells. All this leads to frequent fractures.
6. Solanaceous vegetables
All solanaceous vegetables (such as tomatoes, mushrooms, peppers, potatoes and eggplant) can cause bone inflammation, which can then lead to osteoporosis. You don't have to give up these vegetables completely – just make sure you're getting enough calcium (about 1,200 mg per day) so that your bone health isn't jeopardized.
7. Legumes
Legumes are rich in phytates, which can affect the body's ability to absorb calcium. Of course, legumes are also rich in magnesium, fiber, and other nutrients, and overall they are an extremely beneficial food in a plant-based diet. You can reduce the phytate content of legumes by soaking them in water for a few hours and then boiling them in fresh water.
The entire human body requires careful treatment, and the skeleton is no exception. The first and most important step to bone health is a healthy diet.
Be careful what you eat to keep your bones healthy and enjoy a life free of pain and full of movement!