Bone health: These things can harm your bones

These nutrients are particularly important

The most important nutrients for bones are calcium, vitamin D and magnesium. Dairy products in particular contain a lot of calcium. That is why dairy products are said to be good for bones.

Our bone tissue is constantly renewed. This means that bone breakdown and bone formation take place in parallel. Ideally, bone formation occurs faster than bone breakdown. However, from the age of 30, bone breakdown increases compared to bone formation. Various foods can accelerate this process even more.

You should avoid these foods to protect your bones

Sugar – removes calcium from the body

It is no secret that sugar is unhealthy and has a negative impact on the entire body. Sugar is particularly harmful to the bones because the sweetener robs the bones of calcium and magnesium and disrupts vitamin D metabolism. Sugar therefore creates the basis for osteoporosis.

Coffee – removes calcium from the body

Coffee should also only be consumed in moderation if you want to have healthy bones. Caffeine increases the excretion of calcium from the body. At the same time, caffeine blocks the absorption of calcium in the intestine. Caffeine is particularly harmful to bones when combined with sugar.

This is also confirmed by a Study by the University of South AustraliaThe researchers found that people who consume 800 milligrams of caffeine daily (the equivalent of about eight cups of coffee) have a 77 percent increase in calcium in their urine. This means that the excreted calcium can no longer be used by the body to build bones.

Foods containing oxalic acid – beetroot, spinach, almonds

Oxalic acid is found in many foods and blocks the absorption of important minerals. The acid forms complexes with calcium that the body cannot use and are therefore excreted through the intestines.

Foods that contain a lot of oxalic acid include beetroot, spinach, almonds, rhubarb and chocolate.

Cola – Phosphate prevents calcium absorption

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 the Tufts University in Massachusetts found that the phosphate in cola inhibits calcium absorption in the body.

Daily cola consumption has been shown to reduce bone density in the hip, especially in women. This increases the risk of a femoral neck fracture, for example.

Alcohol and cigarettes – irritate calcium absorption and metabolism

Alcohol and cigarettes are unhealthy for the body. Even the bones are not exempt from their harmful effects.

Smoking reduces estrogen levels, which are important for healthy bones. Nicotine and alcohol also interfere with calcium absorption and vitamin D metabolism.

Four tips for strong bones

1. Movement: One of the most important measures for healthy bones is exercise. On the one hand, exercise stimulates the cells that build bones and on the other hand, it ensures good muscles. These in turn protect the bones. The more muscles you have, the better your bones are generally protected.
2. Out into the sun:Vitamin D ensures that the body can absorb calcium better. The body produces vitamin D through sunlight. Try to spend about 30 minutes in the sun every day.
3. Eat calcium-rich foods: Dairy products, broccoli and fennel are some of the foods that contain a lot of calcium.
4. Pay attention to the weight: Being underweight is a risk factor for osteoporosis. A person with a BMI of less than 20 is considered underweight. Underweight people usually lack sufficient muscle mass to protect their bones. Conversely, being overweight also has a negative effect on bones and joints.

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