look news india
The entire structure of the human body rests on strong bones and joints. Calcium is considered the most essential nutrient for maintaining bone mineral density and strength. 99 percent of the total calcium present in the body is stored in bones and teeth, while the remaining 1 percent is needed for blood circulation, muscle contraction and nerve signals. When there is a lack of calcium in the daily diet or the body is unable to use calcium properly, the body begins to draw calcium from the bones to support its biological functions. Often people consume milk, curd, cheese or supplements in abundance, but within a few years they become victims of cracking sounds in joints, back pain, osteoporosis and premature bone fractures. The biggest reason for this is those unhealthy foods and beverages, which either completely stop the absorption of calcium in the intestines or absorb the calcium stored in the bones and flush it out of the body through urine. 1. Processed foods containing excessive salt and sodium: Eating excessive salt proves to be the biggest slow poison for bones. Biological relationship of sodium-calcium: When you eat excess salt, chips, packaged snacks, sauces or canned fast foods, the sodium level in the blood increases rapidly. Excretion by the kidneys: The function of the kidneys is to filter out excess sodium from the body. According to the biological process, when the kidneys expel one molecule of sodium, inevitably a portion of calcium is also taken out of the body through urine. Consuming more than 2,300 mg of sodium per day reduces bone density rapidly over the years. 2. Carbonated Soft Drinks and Cola Beverages Drinking cold drinks and aerated beverages during summers or parties has become a part of today’s lifestyle, but this is the main reason for the bones getting strained from inside. Effect of Phosphoric Acid: In most of the dark colas and carbonated beverages, large quantities of ‘Phosphoric Acid’ is added for pungent taste and preservation. Mineral imbalance: There should be a certain natural balance of calcium and phosphorus in the body (ratio of 2:1). When the level of phosphorus in the body increases due to drinking excessive cola, the body itself starts pulling calcium from the bones and dissolving it in the blood to neutralize the acidity of the blood. Due to its regular consumption, bone density falls at an early age and the problem of osteopenia arises. 3. Excess of caffeine: The habit of drinking 4 to 5 cups of strong caffeinated coffee, black tea or energy drinks in the name of relieving fatigue causes huge harm to bone health. Diuretic effect: Caffeine is a natural diuretic. It increases the speed of filtration in the kidneys, allowing water as well as essential electrolytes and dissolved calcium to be flushed out through urine. Hinders absorption: Drinking tea or coffee immediately after meals blocks the receptors that bind calcium and iron in the intestines. According to health experts, daily consumption of more than 400 mg of caffeine (about 3-4 cups of strong coffee) slows down the speed of repair of bone cells (osteoblasts). 4. Excessive Sugar, Refined Carbs and Sweet Desserts White sugar, refined flour, pastries, cakes and foods with added sweeteners not only cause obesity and diabetes but are the biggest enemies of bones. Magnesium and Vitamin D Depletion: The body requires large amounts of magnesium, copper, and other enzymes to digest and metabolize sugar. When these minerals start decreasing in the body, the active form of Vitamin D is not produced in the intestines. Acidic environment: Without sufficient vitamin D, the intestines cannot absorb even 1 percent of calcium from food. Apart from this, the body also robs the calcium bank of the bones to neutralize the acidic waste produced from refined sugar. 5. Excessive alcohol and smoking addiction: Regularly consuming excessive alcohol completely destroys the hormonal and nutritional system of the body. Hormonal imbalance: Alcohol consumption disrupts the normal function of parathyroid hormone (PTH), which is responsible for maintaining balanced calcium levels in the blood. Stopping activation of Vitamin D: Drinking excessive alcohol puts pressure on the liver and kidneys, due to which the inactive Vitamin D obtained from sunlight or diet is not able to convert into its active form. As a result, the calcium present in the stomach passes out directly through the stool without being digested. Also, the nicotine present in cigarettes directly kills the formation of new bone cells. What to do to keep bones safe and strong? If you want your bones to remain as strong as steel till old age, include these healthy habits in your daily routine: Control salt and sugar: Keep daily salt intake to 1 teaspoon (less than 5 grams) and stay away from packaged junk food. Synergy of Calcium and Vitamin D: Include sesame, ragi, makhana, green leafy vegetables, almonds and low-fat dairy products in the diet. Sit in lukewarm sunlight for 15 to 20 minutes every morning so that the body can produce Vitamin D naturally. Weight-bearing exercise: Walking, climbing stairs, lifting light weights or doing yoga for at least 30 minutes daily increases bone density naturally.