3. Feeding Your Coffee Addiction
The jury seems to be out on whether the caffeine in coffee impacts bone density. What does seem clear is that if you are drinking too much coffee and consuming too little calcium, bone loss can occur. As with so many of the pleasures of life, moderation is key. Limit your caffeine consumption to less than 400 mg per day. Feel free to enjoy your morning cup of joe, but also treat your body to calcium-rich foods. Indulge in low-fat milk, almond milk, almonds, or a cup of yogurt for a boost of calcium.
2. Imbibing Too Much Alcohol
As you know, your bones break down without enough calcium. Alcohol can affect your body’s calcium levels in several ways. First of all, excess alcohol can affect your stomach and its ability to absorb calcium. Secondly, alcohol interferes with the absorption of calcium and vitamin D in the pancreas. Alcohol also affects the liver and the activation of vitamin D. Alcohol may also decrease estrogen, resulting in bone loss. Osteoblasts, the cells that build new bone, can be destroyed by excess alcohol as well. The Dietary Guidelines for Americans defines moderate alcohol consumption to be up to one drink per day for women and up to two drinks per day for men.
1. Losing Extreme Amounts of Weight
We are bombarded with information about the dangers of obesity. It turns out that being underweight can also be bad for your health. According to Harvard Health Publishing, a weight of less than 127 pounds or a body mass index (BMI) of less than 19 are risk factors for osteoporosis. Furthermore, losing weight during the late years of perimenopause and the first few years after menopause can result in bone loss as well as fat loss. If you need to lose weight, choose a plan that allows a variety of healthy fruits, vegetables, lean proteins, and whole grains. Include foods that are rich in calcium and vitamin D in any diet plan, and use weight-bearing exercises to strengthen your bones.