4 kinds of food quietly "hollow out" your bones, are you still eating them every day?

"Bone ageing starts with aging, and health preservation starts with bone care." As time goes by, the bones in our body are also undergoing subtle changes, especially the loss of nutrients such as calcium, making bone diseases such as osteoporosis an "invisible killer" for many middle-aged and elderly people. However, did you know that in addition to age factors, certain foods in your daily diet may also "hollow out" your bones without you noticing. Today, let's take a look at which foods are "quietly causing trouble"!

Beware! These 4 foods can damage your bones

1. Pickled Food

Do you have a special liking for pickled vegetables, salted fish and other pickled foods on the table? However, pickled foods contain a lot of salt. When the sodium ions in the body exceed the standard, they will carry calcium ions out of the body. Imagine that every time you feast, some calcium may be quietly lost. Over time, bone density and bone mass gradually decrease, and the risk of osteoporosis and fractures also increases.

2. Fatty meat

Fatty meat is delicious and can’t be stopped, but it contains a lot of fat, which can easily lead to excessive calories and obesity. Obesity not only puts pressure on various organs of the body, but also affects the health of the lumbar spine. In addition, the digestion and absorption of fat requires the liver to secrete a large amount of bile. Excessive bile secretion will damage the digestive system, which in turn affects the body's absorption of calcium.

3. Caffeinated drinks

Caffeinated beverages such as coffee and tea are essential in many people's daily lives. However, caffeine can increase the loss of urinary calcium and reduce calcium absorption. According to research, every 100 mg of caffeine consumed (equivalent to a small or medium cup of coffee) will lead to a loss of 6 mg of calcium. Long-term and large-scale consumption of caffeinated beverages will undoubtedly put great pressure on bone health.

4. Alcohol

The harm of alcohol is well known, but what you may not know is that it can also interfere with the metabolism of vitamin D and affect bone formation. In addition, excessive drinking can also disrupt the bone reconstruction process and affect the ability to heal after a fracture.

Simple self-test to catch the "alarm" signal of bones

Osteoporosis is often "silent", but as long as we observe carefully, we can find some clues. In order to detect the risk of osteoporosis in time, here are two simple self-test methods:

• Height < arm span: Stretch your arms horizontally, measure the distance from the tip of your left middle finger to the tip of your right middle finger (i.e. arm span), and then compare it with your height. If your height is less than your arm span, it may indicate a risk of osteoporosis.

• Elbows cannot touch the wall: Stand against the wall, keep your head, hips, and heels against the wall at the same time, then hold your head with both hands and see if your elbows can touch the wall. If you can't do it, it may indicate vertebral compression leading to hunchback and the risk of osteoporosis.

Calcium supplementation and bone strengthening: two simple steps

1. Add calcium to every meal to strengthen bones <br /> For normal adults, 800 mg of calcium is needed every day. However, according to the survey data of the Chinese Nutrition Society, the average daily calcium intake of adults in China is only about 389 mg, which is far from the recommended standard.
Therefore, we can add some high-calcium foods to our three meals a day to supplement calcium. For example, add a glass of milk (about 100 mg/100 g calcium) for breakfast, some onions (rich in flavonoids, which helps improve calcium absorption) for lunch, and some high-calcium vegetables such as shepherd's purse, amaranth, and Chinese cabbage for dinner.
2.2 exercises to build muscle and strengthen bones Muscle strength is closely related to bone health. Here are two simple and easy exercises that can help build muscle and strengthen bones:
① Sit and lift your legs and curl your toes. Sit on a chair or bed, straighten one leg, curl your toes, hold for 5 to 10 seconds, then switch to the other leg. Do 2 sets a day, 20 times each set.
②Stand facing the wall with your hands shoulder-width apart, support the wall, slowly bend your elbows, get your upper body as close to the wall as possible, and then slowly straighten your arms. Do this 20 times a day. Bone health is an issue that everyone should pay attention to. Through today's sharing, I hope everyone can recognize which foods and habits may be detrimental to bone health and take appropriate measures to protect our bones.