Osteoporosis Diet Dangers: Foods to Avoid
Salt, soda, caffeine: Could your daily diet be damaging your bones -- even leading to osteoporosis?
Osteoporosis Diet Danger 3: The Cost of Caffeine
Caffeine leaches calcium from bones, sapping their strength.
"You lose about 6 milligrams of calcium for every 100 milligrams of caffeine ingested," Massey says.
That's not as much of a loss as salt, but it's worrisome, nonetheless. Caffeine is a particular problem when a woman doesn’t get enough calcium each day to begin with.
The good news is that limiting caffeine intake to 300 milligrams a day while getting adequate calcium probably offsets any losses caffeine causes, Massey says.
Coffee is a major caffeine source. For example, a 16-ounce cup of coffee can provide 320 milligrams. High-caffeine sodas can contain up to 80 milligrams per can or more.
Although tea also contains caffeine, studies suggest it does not harm, and probably helps, bone density in older women, regardless of whether they add milk to the beverage. Researchers think that tea contains plant compounds that protect bone.
Ready to curb caffeine? Here are some tips:
- Wean yourself from coffee by drinking half regular and half-decaf drinks to start
- Avoid caffeine-laden drinks
- Reach for decaffeinated iced tea or hot tea
- Splurge on a decaf, fat-free latte drink and get 450 milligrams of calcium in the bargain
Osteoporosis Diet Danger 4: Is Protein Problematic?
The idea that protein, particularly animal protein, is problematic for bones is a myth, says bone researcher Jane Kerstetter, PhD, RD, professor of nutrition at the University of Connecticut. "Protein does not dissolve bone. Just the opposite."
Bones are about 50% protein. Bone repair requires a steady stream of dietary amino acids, the building blocks of body proteins.
"Adequate calcium and vitamin D cast a protective net around bones, but protein comes in a close second," Kerstetter says.
Although most Americans get plenty of protein, many older women fail to get enough protein on a daily basis and it's hurting their bones, according to Kerstetter.
The suggested daily protein intake is 0.8 grams of protein per 2.2 pounds for men and women over age 19. That amounts to about 55 grams of protein a day for a 150-pound woman and about 64 grams a day for a 175-pound man.
Get the protein you need to bolster bones with these protein sources:
- 3 ounces light tuna, drained: 22 grams protein
- 3 ounces cooked chicken, turkey, or pork tenderloin: about 20 grams
- 3 ounces cooked salmon: 19 grams
- 8 ounces fat-free plain yogurt: 13 grams
- 8 ounces fat-free milk: 8 grams
- 1 medium egg: 6 grams