6. Overindulging in Red Meat
While moderate amounts of red meat can be good for your body, excessive protein from special high protein diets can deplete your body’s supply of calcium. Limit red meat to two or three times a week and include low-fat milk, yogurt and cheese in your diet for calcium-rich sources of protein. Canned sardines and salmon are other good sources of protein and calcium.
5. Snacking on Salty Foods
Sodium is another substance that leaches calcium from your bones. Pretzels, chips, and salty popcorn are temptations that contain a lot of salt. Breads and rolls may contain more salt than you realize. In addition, deli meats, soups, sandwiches, and cheese are all surprisingly high in salt. Check out the labels on snacks and processed foods. Keep in mind that the American Heart Association recommends consuming no more than 2,300 mg of sodium per day. Choose unsalted snacks whenever possible and treat your body to fruits and vegetables instead of savory items. Experiment with flavorful herbs and spices in your cooking in place of salt.
4. Shunning the Sun
It is important to protect your skin from the ravages of the sun, and sunscreen is a must for extended sun exposure. However, vitamin D provided by the sun is crucial for absorbing calcium in order to build strong bones. Aim to get 10 to 30 minutes of sunlight several times a week, keeping in mind your own skin’s sensitivity. If you live in a climate with limited exposure to winter sun, check with your doctor about vitamin D supplementation.