| You probably know that calcium and vitamin D are | | | | Wheat bran |
| needed to build strong bones. But what you may not | | | | The only food known to reduce the absorption of |
| know is that there are certain foods in your diet that | | | | calcium when eaten at the same time as calcium is |
| can actually reduce bone density, increasing your risk | | | | 100 percent wheat bran. If you take calcium |
| for osteoporosis. For even stronger bones, avoid | | | | supplements, foods containing wheat bran should be |
| these everyday calcium destroyers. | | | | eaten two or more hours before or after taking the |
| Caffeine | | | | supplement. |
| Caffeine leaches calcium from your bones, reducing | | | | Alcohol |
| their strength. In fact, you lose about 6 milligrams of | | | | Excessive drinking of alcoholic beverages is |
| calcium for every 100 milligrams of caffeine ingested. | | | | associated with lower bone density because alcohol |
| In a recent study of 31,527 women ages 40 to 76, | | | | interferes with the absorption of calcium and vitamin |
| researchers found those women who drink 330 | | | | D. Alcohol interferes with liver enzymes that are |
| milligrams of caffeine or more a day - the equivalent | | | | necessary for converting the inactive form of |
| of about four cups of coffee - had an increased risk | | | | Vitamin D into the active form. Without sufficient |
| of bone fractures. This risk was especially noted in | | | | active Vitamin D, your body can not absorb calcium |
| women who had a lower consumption of calcium. | | | | from your gastrointestinal tract. To lower your risk |
| The good news is that limiting caffeine intake to 300 | | | | for osteoporosis, limit your intake of alcohol to one |
| milligrams a day while getting adequate calcium | | | | drink a day. |
| probably offsets any losses caffeine causes. | | | | Balance Your Diet with High Calcium Foods |
| Therefore, if you can't reduce the caffeine, make | | | | If you consume high amounts of any of the foods |
| sure you are getting enough calcium. | | | | mentioned above, it is important to eat a |
| Sodium | | | | well-balanced diet to keep your bones healthy. |
| Too much sodium in your diet can cause you to | | | | Getting the recommended amount of calcium each |
| excrete calcium in your urine and perspiration. Sodium | | | | day to offset any loss of calcium caused by any |
| is found in table salt and many processed foods. | | | | other foods you eat will go a long way to preventing |
| Studies show that regular table salt, not simply | | | | bone loss. |
| sodium, causes calcium loss, weakening bones with | | | | Fortunately, there are plenty of good sources of |
| time. That's important because Americans get about | | | | calcium to include in your diet: |
| 90% of our sodium through salt. | | | | - low-fat dairy products |
| Americans get about twice as much sodium as | | | | - dark green, leafy vegetables |
| recommended. The dietary guidelines for Americans | | | | - calcium-fortified whole grain cereals |
| advise limiting sodium to 2,300 milligrams a day. For | | | | - calcium-fortified juices |
| every 2,300 milligrams of sodium you take in, about | | | | - calcium supplements Whatever your diet, you |
| 40 milligrams of calcium is lost in the urine. | | | | should be getting 1,000 mg of calcium daily if you're |
| Soda | | | | under 50(more if you are pregnant or nursing). If |
| Many carbonated soft drinks contain phosphoric acid, | | | | you're over 50, you need 1,200 mg of calcium daily. |
| which can increase calcium excretion in your urine. | | | | If you are looking for an effective supplement to |
| And nearly all soft drinks lack calcium. Excess | | | | strengthen and protect your bones, we suggest |
| phosphorus promotes calcium loss from the body | | | | Healthy Choice Naturals Osteocare. It provides you |
| when calcium intake is low. The occasional soda is | | | | with a rich source of highly absorbent Calcium, |
| fine, but many people, especially women, consume | | | | Magnesium and important minerals scientifically |
| more than an occasional soda. | | | | formulated to support and strengthen your bones. |