Osteoporosis and
bone loss are two issues that affect many people every single year that
can be both painful and problematic for overall health. Our bones
support our muscles, joints, and without healthy bones, we may suffer
fractures, breakages, and severe pain that affect our day to day life
and abilities. As we age, we naturally lose bone mass. This is one
reason why strength and resistance training are recommended for
everyone, especially those 45 years of age and above. It’s also why
weight-bearing exercises like walking and yoga are so highly
recommended; they support a strong body for life, indirectly prevent the
breakdown of bones, and strengthen the muscles. The saying, “If you
don’t use it, you lose it” rings true for your muscles and your bones;
to preserve bone mass, you have to help build your muscles and support
your overall skeletal structure.
Calcium Loss and Our Bone Health
However, when it comes to bone loss, no amount of exercising can
overcome the effects of a poor diet or daily habits that directly cause
bone loss. Though one of the worst lifestyle choices for our bones is
not exercising, there are some other choices we make that also can.
These choices directly leach calcium from the bones, the very lifeblood
that keeps our bones healthy. We’ve all been
tricked into equating calcium needs with milk consumption
since we were young. When someone hears the word calcium, milk and
strong bones are the very two things that normally come next in a
person’s mind. However, this is only due to years of marketing tactics
by the dairy industry,
who pay for milk to be advertised to us as youth, and is why milk is recommended for strong bones—
not because it’s the best (or only) source of calcium. (Did you know
they actually paid for the food pyramid to be produced?) What’s
not promoted in schools and nutritional organizations, however, is how
to prevent calcium loss to begin with. If more people focused on living a
life that supported calcium preservation in the body, a fear of not
getting enough calcium wouldn’t even be an issue.
Here are some daily lifestyle choices that all deplete calcium from
the bones and what you can do to ensure your bones stay as healthy as
possible, all without the need to chug three glasses of cow’s milk a day
…
1. Soda Consumption
Diet or not, all types of soda have been linked to bone loss. They
are high in phosphoric acid that leaches calcium from the bones and also
places a strain on the kidneys. Soda is also full of chemicals that can
lead to mineral loss and depletes the body of real nutrition. If the
soda has caffeine, the effects are even worse; caffeine causes excess
water loss in the body which can exasperate calcium loss since calcium
and other minerals leave the body via excess urine output. Even
caffeine-free sodas contain harmful properties to the kidneys such as
chemicals and artificial sweeteners that lead to mineral loss.
2. Excess Caffeine and Salt
Caffeine is a natural diuretic which causes excess urine to leave the
body. Along with water, out goes all the minerals you need too,
including calcium. A cup or two of coffee a day isn’t going to hurt you,
but a pot a day or multiple sources of caffeine just might. You
lose 6 milligrams of calcium for every 100 milligrams of caffeine you
take in. One cup of coffee (8 ounces) has 160 milligrams of caffeine,
while some energy drinks have double that amount and some sodas have
more or less.
Too much salt is
also a no-no for preserving calcium. Salt
is only one form of sodium, a necessary mineral for good health just
like calcium, however, table salt is not the best source to get your
sodium from. Processed salt is highly refined and leaches calcium from
the bones unlike true sodium found in plant-based foods or even ancient,
unrefined sea salts (pink, black, etc.) that provide necessary
nourishment to the cells. Some foods that are good sources of natural
sodium include: celery, greens like spinach, fortified almond or soy
milk, hummus, cocoa, and even many fruits and vegetables.
Instead of reaching for the salt shaker to season your food, go for
herbs and salt-free spices that come with other health benefits and more natural flavor. You should also
avoid as many processed foods
with refined salt as possible, such as cereals, chips, and other types
of boxed and packaged snacks with over 250-300 milligrams per serving.
3. Too Little Protein
While we know it can be easy to get protein-obsessed, we should keep
in mind that bones are made up of 50 percent protein. So, regardless if
we don’t need an excessive amount, we do need protein to maintain
healthy bones. Protein preserves calcium in the body where it is stored
and supplies the body with support.
It’s also is easy to obtain enough
protein without meat (or dairy, eggs, fish, or poultry if you choose).
Eat sources such as: hemp seeds, chia seeds, legumes, broccoli, tofu,
beans, greens, tempeh, teff, amaranth, oats, almonds, pumpkin seeds,
hemp protein powder, vegan protein powders (choose organic or non-GMO
when possible), quinoa, tahini, walnuts, hazelnuts, and other nuts and
seeds
as the best sources.
Including a few different options from these foods at each meal
(greens and nuts, seeds, beans/legumes, and or a grain) is a simple and
efficient way to get enough protein. Plus, most of them all have ample
amounts of calcium to boot. Most people need 1/2 the amount of protein
in grams per day as what they weigh in pounds, though some choose to eat
more.
4. Smoking
If you smoke, quit. Smoking
causes calcium loss, not to mention cancer,
hormone problems, aging, heart disease, and has been linked to many
other serious, life-threatening health problems and even minor health
problems like low energy and poor recovery after exercise. If you need
help quitting, go on a patch or look into alternative therapies to help
you quit.
5. You Minimize the Important of Vitamin D
Vitamin D is a crucial vitamin for good health; don’t pass this off
as a simple recommendation. Vitamin D acts like a hormone in the body,
optimizes calcium absorption and also can help prevent colon cancer,
breast cancer, depression, and digestive problems like constipation. It
can also affect how your body preserves (not just uses) calcium. Take a
vitamin D3 supplement, as fortified vitamin D foods are made with
vitamin D2, a harder to absorb form.
You should also be sure to do some type of exercise daily, even if
it’s just 15-20 minutes. Everyone has time for that! Yoga, walking,
lifting weights or heavy objects around the house, jogging, and other
simple exercises are all great ideas if you can’t hit the gym.
What About Dairy?
As we mentioned, dairy is often equated to calcium intake, but it has
not been shown to preserve bones any better over a longer period than
plant-based sources have when enough are eaten. It should also be noted
that a
highly acidic diet can lead to calcium loss.
This is because extremely acidic foods can cause mineral leaching from
the body, including from the bones. Magnesium, potassium, and calcium
are three of the top minerals affected by this. Acidic foods are largely
animal-based, with dairy being one of the major sources (red meat,
eggs, fish, and poultry are also very acidic). Plant-based, whole foods
are naturally
more alkaline, even
some of the most acidic grains, nuts, and seeds. This is one way that a
plant-based diet may support long-term bone health in comparison to one
that’s animal-food based. So while dairy might not directly cause
calcium-loss, it’s acidic nature combined with other acidic foods
may cause an unnecessary weakening of the bones. Plant-based foods like vegetables, fruits, and leafy greens directly
counter the effects of mineral loss even if they’re not necessarily a 100 percent proof way to prevent calcium loss.
The Bottom Line:
You don’t need the cow’s milk to get enough calcium, but you do need to be sure to fill up on more alkaline, calcium-rich foods. See our
Plant-Based Nutrition Guide to Calcium for plenty of tips on that!
Fast Fact: There is actually
more calcium in 4 ounces of tofu, 8 figs, and 2 cups of collard greens than there is in an 8 ounce glass of milk, which makes getting enough pretty simple on a plant-based diet.
Teff and millet are also two “super seeds” packed with calcium that can replace grains in your meals as well.
Take care of your bones so they can keep you strong, lean, and energized for life!