Try to eat less of these 4 types of food to keep yourself away from osteoporosis

Mr. Ma, who is fond of cycling, never expected that one day he would be trapped at home because of his favorite sport. Just three months ago, he had a fall while cycling and ended up with a fracture. After being discharged from the hospital, the doctor advised him to rest in bed for a month.
 

Mr. Ma believed that his fracture was caused by calcium deficiency, so he asked his partner to prepare various types of bone soups for him to drink. He consumed different kinds of bone soup and black fish soup for over a month, hoping that by replenishing calcium, his body would recover faster.

 

However, after more than a month passed, Mr. Ma's fracture still hadn't healed properly. He also noticed swelling in his legs and experienced increased difficulty in walking. Upon examination, it was discovered that his uric acid levels were above normal.

 

After consulting with the doctor, it was pointed out that it was precisely due to Mr. Ma frequently consuming high-fat bone soups that his kidneys were burdened and uric acid production increased, resulting in leg swelling.

 

Mr. Ma was puzzled as he thought drinking bone soup could help replenish calcium. Why did consuming so much not only fail to promote healing but also trigger gout?

Can regularly sunbathing really help with calcium supplementation?

 

Supplementing calcium is a well-discussed topic. It is common to supplement calcium through food or medication, and many people also hope to get enough calcium by frequently sunbathing. But can sunbathing really help with calcium supplementation? In fact, what sunbathing helps with is the synthesis of vitamin D, not calcium.

 

The chemicals in the human skin can synthesize vitamin D under sunlight exposure. After being activated by the liver and kidneys, it becomes active vitamin D, which has various benefits such as promoting bone development, enhancing calcium and phosphorus absorption, strengthening muscles, and facilitating bone mineralization.

 

However, relying on sunbathing alone to supplement vitamin D may not be reliable for two main reasons:

 

Firstly, going outside to sunbathe can be troublesome. It requires ensuring sufficient sunlight exposure time and adequate skin exposure area while considering factors such as season, weather conditions, and time spent outdoors. Otherwise, it would be difficult to obtain enough vitamin D.

 

Secondly, it is easy to get tanned or even burnt from excessive sunlight exposure. If children try to supplement vitamin D through sunbathing alone, their skin may become redness swollen or experience peeling and burns due to UV radiation.

However, there are many benefits to getting some sun exposure in our daily lives. Moderate sun exposure can improve mood, enhance sleep quality, regulate blood sugar levels and cardiovascular health, as well as promote bone health and assist with weight loss.

 

Nevertheless, it is important to note that excessive sun exposure should be avoided. It is recommended to spend around 10-20 minutes in the sun each day. The best time for sun exposure is preferably before 10 am or after 4 pm when the UV radiation is relatively lower.

 

Four types of food can gradually "hollow out" the bones.

 

People with healthy bones are less likely to be targeted by fractures, but as they age and are influenced by certain bad habits, their bone mass may decrease or even become hollowed out.

 

A study published in The Lancet indicates that decreased bone mass and osteoporosis increase the risk of fractures, infections, and sepsis. In particular, hip fractures can lead to long-term bed rest and loss of mobility, increasing the likelihood of urinary tract infections, pneumonia, and other diseases.

And in daily life, some foods are actually "bone killers", so we must be vigilant!

 

1. Vegetables with high oxalic acid content

Oxalic acid combines with calcium to form calcium oxalate, which hinders the absorption of calcium. Therefore, when eating vegetables such as spinach with high oxalic acid content, remember to blanch them first to destroy the oxalic acid.

 

2. Salt

Excessive intake of salt causes the kidneys to excrete excess sodium from the body. For every 1000 milligrams of sodium excreted, 26 milligrams of calcium are lost. Therefore, excessive salt intake may affect the body's absorption of calcium and lead to more calcium loss.

 

3. Fried foods

Fried foods like fried chicken and French fries have high fat content. Eating too much increases the risk of obesity and cardiovascular diseases. Moreover, excessive fat in the body is broken down into fatty acids and glycerol during digestion. Saturated fatty acids combined with calcium form insoluble substances that affect calcium absorption.

 

4. Coffee

Although coffee can provide a refreshing effect, its components such as oxalic acid and caffeine accelerate urinary calcium loss and hinder calcium absorption.

Coffee

These foods have higher levels of calcium than milk!

 

When it comes to foods that supplement calcium, some people may have heard about dried shrimp or bone broth being called "calcium kings". However, this is not entirely true.

 

In fact, drinking bone broth for calcium supplementation has limited effectiveness because the calcium in bones is not soluble in water and difficult to dissolve into soup. Additionally, bone broth contains a lot of fat which may burden the kidneys if consumed excessively.

 

Dried shrimp does indeed contain a high amount of Calcium; on average there are 991 milligrams per 100 grams of dried shrimp but due to its difficulty in being digested and absorbed by human bodies its effectiveness for supplementing Calcium is also limited.

 

Milk can be considered the most convenient way to supplement calcium. It has a suitable ratio of calcium to phosphorus, is nutritionally rich, and has good calcium absorption. However, due to its high lactose content, it is recommended that people with lactose acid deficiency avoid drinking milk as it may cause symptoms of diarrhea.

 

What else can we eat in our daily lives to supplement calcium? Nutritionist Gu Zhongyi recommends 27 foods with higher levels of Calcium than milk. It's worth trying!

 

When supplementing calcium in daily life, pay attention to dietary combinations and also consider adding an appropriate amount of vitamin D to promote calcium absorption. However, excessive intake of calcium should be avoided to prevent constipation and increase the risk of kidney stones, heart disease, prostate cancer, and other diseases.