Caffeine
That morning (or afternoon) pick-me-up can interfere with your calcium absorption. “More calcium is pulled into the urine when your intake of caffeine is high,” says McGowan. The effect is relatively small, she says, and shouldn’t cause much damage if your diet is rich in calcium — including calcium you mix right into that cup of joe!
Soda
While caffeine may also be found in some soft drinks, there are a couple of other reasons to stay away from soda if you’re concerned about bone health, according to the experts.
In excess, phosphorus, in the form of flavoring agent phosphoric acid in many colas, might interfere with calcium absorption.
Salt
The sky-high amount of sodium in the typical American diet isn’t exactly beneficial to our health in any way. But if you haven’t already been convinced to cut back, consider your bones. The more salt we consume, the more calcium we shed in urine and sweat. While a diet with enough calcium can make up for a moderate sodium intake, many of us consume much more salt than we know. “It is a part of the American diet that’s out of balance,” says McGowan. Reading nutrition labels and eating at home more can help, but trying to stick to the 2,300 milligrams of sodium a day (and even less for certain populations) recommended in the Dietary Guidelines for Americans is a smart idea, she says.
Too Much) Alcohol
Moderate drinking, defined as up to one drink a day for women and up to two a day for men, seems to offer some protection to the bones, according to the experts — but that’s no reason to start if you’re not a big drinker, says McGowan.
However, too much alcohol can contribute to bone loss, says Skolnik, not to mention increase your likelihood for bone-breaking falls, especially among the elderly.
Dishonorable Mention: Too Much Protein
The right amount of protein is important for building healthy and strong bones, but there can be too much of a good thing. Women need about 46 grams of protein a day and men need about 56. Although it’s rare for someone to get excessive amounts of protein, says McGowan, too much can change the pH balance of our bodies. The more acidic environment can lead to bone loss, she explains.
Yes, you care.
