Calcium is a very important element for our body, both for strengthening bones and for the proper functioning of the nervous system. Our daily habits, whether eating or not, can help our body in maintaining homeostasis, with particular reference to calcium levels in bones and blood. Bad habits can lead to osteoporosis.
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Il football it is a very important element for our body, both for strengthen the bones and for the proper functioning of the nervous system. Our daily habits, whether eating or not, can help our body in maintaining homeostasis, with particular reference to calcium levels in bones and blood. Bad habits can lead toOsteoporosis.
Both are playing a fundamental role in this process lifestyle that the eating habits. Physical activity, even light, helps the cells of our entire body to regenerate and is beneficial for the bones.
At the table, on the other hand, we should try to follow a balanced diet, so as not to facilitate the excessive loss of calcium. Here are a few bad habits that perhaps we are putting into practice without knowing it as regards the daily intake of calcium through food and beyond.
Poor sun exposure
Work commitments in closed places and a sedentary lifestyle risk reducing the time to devote every day to healthy sun exposure. According to experts, they are enough 20 minutes a day of exposure to sunlight to ensure the right intake of vitamin D to our body. Vitamin D is essential for our body, as it helps to fix calcium in the bones. A vitamin D deficiency, coupled with low calcium levels, could be dangerous and lead to osteoporosis. So better not underestimate the importance of spending time outdoors.
Also read: Osteoporosis: 20 minutes of sun every day strengthens bones
Drinking too many sodas and coffee
Whether they are in the "Diet" version or not, all kinds of sodas have been related to the loss of calcium in the bones. This is due to their high content of acid substances, which not only cause a loss of calcium but also put strain on the kidneys. Fizzy drinks can also contain synthetic substances capable of causing a loss of mineral salts that weakens the body. If the fizzy drinks contain caffeine, the negative effects are believed to be worse. A similar argument also applies to coffee. In fact we should take that into account we risk to lose 6 milligrams of calcium for every 100 mg of caffeine we consume. Better pay attention to how many coffees we drink each day and the caffeinated sodas we buy.
Read also: EFSA: drinking more than 4 coffees a day is bad, especially during pregnancy
Using too much salt at the table
With the addition too much cooking salt to each dish could bring to a loss of calcium. According to experts, in fact, excessive consumption of salt can lead our body to excrete calcium through the urine. The advice is therefore to reduce the consumption of salt at the table. Also be careful to carefully read the labels of packaged products to better identify their sodium content. According to the latest WHO guidelines, adults should consume no more than 2000 mg of sodium per day (5 grams of salt) and pay attention to potassium consumption, which should be at least 3510 mg per day.
Read also: WHO: new guidelines for sodium and potassium consumption
Smoking is considered a bad habit that can put bone health at risk. The smoke it weakens all organs in the body, but few people know that it can also damage bones. Smoking indeed speeds up the metabolism hormones linked to the cells that go to make bones. Thus the body risks forming bones less efficiently. Protecting your bones is therefore one more important reason to quit smoking.
Consume excess animal proteins and dairy products
Milk and dairy products are undoubtedly a dietary source of calcium, but how beneficial can their intake really be? It's about a very sensitive issue, given that an excessive consumption of milk, dairy products and food products based on animal proteins could cause an acidification of our organism such as to lead to a loss of calcium. This issue is much debated and from the same experts different answers can come as regards the right diet to follow to protect bones from calcium loss. What is important to know is that calcium is not only present in products of animal origin, but also in foods of plant origin. Between vegetable sources of calcium we find sesame seeds, almonds, chia seeds, molasses, flax seeds, dried figs, broccoli, legumes, spinach and in general dark green leafy vegetables.
Also read: 10 plant-based sources of calcium
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Osteoporosis: 20 minutes of sun every day strengthens the bones