ReadOns.com | Discover New Blogs Daily

12 foods that can worsen bone weakening and osteoporosis

Maintaining the body’s structure is not the only function of our bones; they are also vital reservoirs of nutrients and protectors of body organs. Osteoporosis is a health condition characterized by weakened bones due to loss of bone density and mass. The disease increases one’s susceptibility to fractures and considerably limits mobility. Typically diagnosed through a bone density scan, osteoporosis can be remedied through timely treatment and lifestyle changes. Here’s a list of foods patients with osteoporosis must avoid:

Soft drinks
Soft drinks are loaded with sugar, which significantly increases glucose levels in the blood and causes calcium and vitamin D deficiencies in the body. Consequently, bones become weaker with time, leading to an increased risk of osteoporosis. Therefore, it is best to avoid soft drinks and replace them with fresh fruit juices, smoothies, etc.

Fries
A medium serving of French fries contains approximately 260 grams of sodium. The excessive sodium content results from the extremely high quantities of salt added to these munchies, which can increase blood pressure levels. Such elevated blood pressure can cause calcium levels to deplete and culminate in osteoporosis. It is a good idea to replace fries and other high-salt snacks with nutritious munchies like unsalted nuts and dried fruits.

Caffeine
According to research findings, one loses about 6 mg of calcium for every 100 mg of caffeine. Several studies have found links between caffeine intake and reduced bone mass, leading to an increased risk of fractures. Although limited intake of caffeinated beverages may be permissible, it is essential to avoid their overconsumption to reduce one’s risk of osteoporosis.

Red meat
Although protein accounts for 50% of bone density and is crucial for bone health, excessive quantities of protein in the body can be detrimental to bone health. Red meat is among the most common sources of protein and it also contains high levels of sulfur-rich amino acids, which can deplete the bones of calcium and cause bone brittleness. Thus, patients with osteoporosis should reduce red meat intake.

Mangoes
Vitamin A is a crucial nutrient for the body and can help with maintaining strong and healthy bones. However, excessive levels of vitamin A (i.e., more than 10,000 IU a day) can cause low bone density and lead to fractures. Mango is one of the richest fruit sources of vitamin A; thus, excessive intake of mangoes can lead to surplus vitamin A in the body and cause bone-related problems. Although mangoes are rightly referred to as the “king of fruits” and should not be totally avoided, individuals with osteoporosis should have mangoes in limited portions.

Beans
Beans contain high levels of phytate, a substance that can reduce calcium absorption in the body and contribute to weak bones. However, beans are rich in fiber, magnesium, and other essential nutrients besides being good sources of protein. Thus, it helps to reduce one’s intake of beans, including kidney beans, garbanzo beans, and lentils, to reduce one’s risk of osteoporosis.

Rhubarb
These plants with red, fleshy stalks are not only visually appealing but also highly nutritious. However, they contain high levels of oxalate, which can impede calcium absorption. Individuals with osteoporosis or weak bones should limit the inclusion of rhubarb – particularly rhubarb leaves – in their meal plans.

Beef liver
Beef liver is among the best animal sources of vitamin A, besides being a great source of protein. One serving of beef liver offers over 100% of the daily vitamin A requirement. Excessive vitamin A in the body can lead to reduced bone mass. Therefore, it is best to limit one’s beef liver intake to restore or maintain bone health and prevent the onset of osteoporosis. One should also limit the intake of other types of liver, including pork liver and calf liver.

Processed foods
Excessive intake of processed foods, like processed meats, burgers, pizzas, and hot dogs, can deplete calcium levels significantly, increasing one’s vulnerability to osteopenia and osteoporosis. It is best to avoid processed foods and replace them with healthy fats and complex carbohydrate sources.

Nightshade vegetables
Nightshade vegetables include mushrooms, tomatoes, peppers, and eggplant and can cause inflammation in the body, contributing to the onset of osteoporosis. However, these nightshade vegetables are also excellent sources of several essential nutrients; therefore, they should not be totally avoided but only limited.

Hydrogenated oils
Hydrogenated oils are prepared by chemically altering the components of vegetable oils using hydrogen. This process eliminates vitamin K, an essential nutrient for bone health. It is advisable to purchase non-hydrogenated vegetable oils for one’s daily cooking purposes.

Readymade breakfast cereals
Packaged breakfast cereals available in supermarkets are loaded with sugar, which can reduce the body’s ability to absorb calcium from milk and contribute to bone deterioration. These cereals should be replaced with healthier breakfast alternatives like rolled oats and boiled eggs.

Besides avoiding certain types of foods, individuals with osteoporosis must incorporate foods rich in calcium, including dairy and dairy products (if one is not lactose intolerant), leafy greens, salmon, tuna, and figs, into one’s meal plans. Vitamin D is essential for effective calcium absorption; hence, foods like egg yolks, mushrooms, sardines, and mackerel, should also be a significant part of one’s daily meals.

Staying physically active is also essential for bone health and strength. Strength training exercises like weight lifting, as well as aerobics and cardio exercises, can help with strong bones and the prevention of osteoporosis. Weight-bearing exercises should be an integral part of one’s workout sessions. In addition, staying hydrated allows minerals to be transported adequately to the cells, which can boost bone health considerably and release toxic, inflammation-causing substances. Thus, having sufficient water throughout the day is crucial for bone health. One may also include other fluids like soups, smoothies, fresh fruit juices, and milk (or soy milk, almond milk, etc.) to stay hydrated.

Popular Reads

11 useful tips for anxiety management

Nearly 84% of participants in a particular mental health survey were said to have some form of anxiety. The severity of symptoms did vary from person to person, but the fact remains that we live in a world where almost everything is a potential trigger for anxiety. And living in denial about having a psychological trigger only worsens the problem. Luckily, it is possible to manage anxiety by following the suggestions recommended by experts. Identify the triggers Anxiety is mainly triggered due to an event or episode where one finds themselves in a difficult position. It could be something that puts a person out of their comfort zone. Doctors advise people to identify these triggers and avoid them. Any comment, action, or situation that did not work out in favor triggers anxiety. So, make a list of such events and instances and ignore them the next time something happens related to that event. At the same time, try to remain positive as it can help strengthen the mind to manage anxiety better. Keep busy Distraction is one of the simplest ways to prevent a panic or anxiety attack. You can perform simple chores or indulge in a favorite task to stay physically and mentally occupied for a few hours. When the mind is occupied, there is hardly any scope for negative thoughts to trigger unnecessary overthinking. Some creative activities to boost cognitive performance include taking a walk, painting, drawing, listening to music, meditating, praying, and reading. You can opt for any of these to stay busy. Try mindfulness techniques Deep breathing and mindfulness techniques have helped thousands overcome their fear or anxiety time and again. Focused deep breathing is a method where one inhales for four counts and exhales for the same duration; this is practiced for minutes. It helps lower heart rate, which, in turn, calms the mind and body.

Atrial fibrillation – Causes, symptoms, and management tips

The human heart is susceptible to several health complications, including atrial fibrillation (AFib). The condition is the most common type of treated heart arrhythmia, which is a term describing when the heart beats unusually slowly, fast, or irregularly. AFib is estimated to affect between 2.7 million to 6.1 million individuals in the country. An individual with the complication experiences irregular beating in the heart’s upper chambers, affecting blood flow, leading to health complications. Causes Irregularities in the structure of the heart are the most common cause of atrial fibrillation. Sometimes people may develop the condition without any known heart damage or problems. Risk factors like age may also contribute to the development of atrial fibrillation. Other potential causes of the phenomenon include a heart attack, sick sinus syndrome – issues with the heart’s natural pacemaker, coronary artery disease, congenital heart defect – A heart defect that an individual might be born with, high blood pressure, lung diseases, heart valve problems, use of stimulants, including certain prescriptions and caffeine, physical stress caused due to pneumonia, other illnesses, and also surgery, sleep apnea, overactive thyroid (hyperthyroidism), metabolic imbalances, viral infections, and complications due to earlier heart surgery. Symptoms A person who develops atrial fibrillation may not notice symptoms, and the condition is detected only after a physical examination. But some people experience signs and symptoms before a diagnosis. A few common symptoms of AFib include being unable to exercise to one’s full potential, feelings of weakness, throbbing pain in the chest, lightheadedness, shortness of breath, dizziness, palpitations and sensations of a fast, fluttering, or pounding heartbeat, and feeling extremely fatigued. Therefore, the symptoms of atrial fibrillation differ from one person to the other. Occasional symptoms (paroxysmal atrial fibrillation) Here, a person may experience something that lasts from a few minutes to a couple of hours.

Macular degeneration – Types, causes, and remedies

Macular degeneration is a condition that affects a person’s vision and develops as people age. This progressive eye disorder involves the deterioration of the macula, which is a part of the eye’s retina. It is a leading cause of vision loss in older adults and may develop in one or both eyes. This condition is of two main types – dry and wet. Read further to learn about the disorder, its causes, and its types. Dry macular degeneration People are more likely to have dry macular degeneration than wet form. It is also less severe and develops when tiny yellow protein deposits under the macula. These deposits dry and thin the macula, causing gradual central vision loss while the peripheral vision remains intact. In the advanced stages, the dry form can progress to the wet form. People with dry macular degeneration need to test their eyes daily at home using an Amsler grid. One must consult a health expert immediately if any vision changes are observed. Wet macular degeneration In this condition, the blood vessels grow beneath the retina and macula and cause blood and fluid to leak into the retina. This build-up of fluid results in scarring, leading to permanent loss of central vision. The wet form can cause a sudden change in eyesight resulting in a severe loss of centralized vision when left untreated. People with wet macular degeneration may require repeated treatments. Symptoms Macular degeneration may not cause any symptoms during the early stages. However, as the condition progresses, it can cause distortion and blurry vision. It can result in difficulty reading, driving, and identifying colors. Macular degeneration occurs mainly in people aged over 50. Blurred vision Dark, blurry areas appear in the center of the vision, leading to increased blurriness in reading printed words. Visual distortion The person may experience visual distortions, such as straight lines that look wavy or crooked, and objects may appear distorted.