7 bad habits in life that quietly deplete your body's calcium

Osteoporosis, a common bone disease, is actually closely related to our daily habits. In daily life, some seemingly insignificant habits may inadvertently have a serious impact on our bone health, causing your body's calcium loss rate to far exceed that of your peers.

Now I will reveal 7 bad habits in life that quietly deplete your body's calcium. It is best to correct them as soon as possible after understanding them.

1. Eating too salty

A high-salt diet is one of the culprits of calcium loss. Excessive salt intake will lead to an increase in the concentration of sodium ions in the body. In order to maintain the balance of electrolytes in the body, the kidneys will accelerate the excretion of excess sodium and also take away some calcium ions.

Long-term high-salt diet will not only increase the risk of high blood pressure, but also accelerate the loss of calcium in the bones, thereby increasing the risk of osteoporosis. Therefore, it is recommended that the daily salt intake should not exceed 6 grams, and a light diet should be used as much as possible.

2. Don't like to sunbathe

Sunlight is an important way to obtain vitamin D, and vitamin D is essential for the absorption and utilization of calcium. If you stay indoors for a long time and lack sunlight, you will lack vitamin D, which will affect the absorption of calcium.

Therefore, it is recommended to take some time every day to go outdoors to sunbathe, especially between 10 am and 2 pm. At this time, 5-10 minutes of sunbathing is enough, and 2-3 times a week is enough. Of course, you should also pay attention to avoid long-term exposure to the sun to avoid skin problems.

3. Excessive protein intake

Protein is an important component of the body and is also essential for bone health. However, excessive protein intake, especially animal protein (meat), will lead to excessive intake of sulfur-containing amino acids, thereby accelerating the loss of calcium in bones.

It is recommended to consume protein in moderation and reasonably match plant protein and animal protein. You can refer to the "1234 intake method":

• 1 egg a day (if you are worried about the cholesterol in the egg yolk, you can only eat 2-3 egg whites, and boiled eggs are recommended);
• 2 cups of milk (200 ml/cup, those who are lactose intolerant can drink 2-4 cups of 80 ml/cup yogurt);
• 3 taels of lean meat (fish, shrimp, livestock and poultry meat are optional);
• 40 grams of soy products made from dried soybeans (such as drinking soy milk, eating tofu, and eating bean curd and dried tofu).

4. Unwilling to exercise

Lack of exercise is another important factor leading to osteoporosis. Moderate exercise can stimulate bone growth and increase bone density. Long-term lack of exercise and insufficient stimulation of bones will lead to decreased bone density and increase the risk of osteoporosis.

It is recommended to exercise moderately every day, such as walking, jogging, yoga, etc., to maintain bone health.

5. Love to drink carbonated beverages

Carbonated beverages contain a large amount of phosphate, which will combine with calcium in the body to form calcium phosphate precipitation, thereby affecting the absorption and utilization of calcium. Long-term and excessive drinking of carbonated beverages can lead to serious calcium loss and increase the risk of osteoporosis.

It is recommended to reduce the intake of carbonated beverages as much as possible. It is healthier to drink boiled water, or drink light tea, coffee and other healthy drinks instead.

6. Smoking and drinking

The harm of smoking and drinking to bone health cannot be ignored. Smoking and excessive drinking will accelerate bone loss and increase the risk of osteoporosis. Therefore, we should try to quit smoking and limit alcohol consumption and maintain good living habits. Quitting smoking can reduce the accumulation of harmful substances in the body and reduce damage to bones; limiting alcohol consumption can reduce the negative impact of alcohol on bones and protect bone health.

7. Eating too many fake high-calcium foods

There are many foods on the market that are labeled as "high-calcium" or are mistakenly believed by the public to be "calcium supplements", but in fact their calcium content is not high. Eating these foods frequently not only fails to effectively supplement calcium, but may increase the burden on the body.

(1) Drink bone soup

The calcium content in bone soup is very low. Each 100 ml of bone soup contains only 2-4 mg of calcium. The thick milky white color is not caused by high calcium content but high fat content.

(2) Soy milk

Many friends who cannot drink milk like to drink soy milk and think that soy milk can be used as a substitute for milk. Although soy milk is also rich in protein, each 100 ml of soy milk contains only 10 mg of calcium, which is one-tenth of the calcium content of milk.

(3) Some high-calcium snacks and high-calcium drinks

They may contain high sugar and additives, and the calcium absorption effect is not satisfactory. Taking them as daily calcium supplements may be harmful to our bodies.

True calcium supplements

1. Dairy products: milk, yogurt, cheese, etc. These foods are not only high in calcium but also easy to absorb.
2. Beans and their products: tofu, soybeans, black beans, etc. These foods are rich in plant protein and calcium.
3. Green leafy vegetables: such as spinach, broccoli, etc. These vegetables are rich in calcium and vitamin K, which helps calcium absorption.
4. Nuts and seeds: such as almonds, sesame seeds, walnuts, etc., these foods also contain high calcium.

When choosing calcium-supplementing foods, you should carefully check the nutritional information table and choose foods that are truly rich in calcium and easy to absorb. At the same time, you should also pay attention to moderate intake to avoid health risks caused by excessive intake.

The above 7 bad habits quietly deplete your body's calcium. In order to maintain bone health, I advise you to change them as soon as possible and develop a healthy lifestyle.