What are the dietary taboos for osteoporosis?

Long-term high-salt diet, excessive coffee/strong tea with an average daily caffeine content of over 300mg, and daily drinking of carbonated drinks as water. Most of the rest are misunderstandings that need to be adjusted according to the situation. There is no need to cut off all dietary restrictions.

When I was doing bone health education in the community two years ago, I met a 70-year-old man. He drank Coke for more than ten years, at least two cans a day, and his teeth were corroded. Last year, he suffered a lumbar compression fracture when he couldn't stand firmly when moving a flowerpot. The bone density test showed that he had severe osteoporosis. Later, he gave up Coke, adjusted his diet and added calcium, and it took more than a year to slowly recover.

Many people say that vegetables with high oxalic acid, such as spinach and amaranth, cannot be eaten at all. They are really wronged. Just blanch them in boiling water for one minute to remove more than 70% of the oxalic acid. On the contrary, the vitamin K in them can also help deposit calcium into the bones, which is much more effective than just taking calcium tablets. Unless patients with kidney stones need to pay attention to their intake, ordinary people can eat them normally.

There is also a controversial statement that people with osteoporosis should completely give up sugar. The conclusions of different studies are actually not consistent. The mainstream view is that long-term consumption of large amounts of added sugar will affect the absorption of calcium in the intestine. Eating mooncakes and small cakes during holidays has no effect at all. There is no need to live a miserable life. Oh, and the bone soup that everyone is most superstitious about is really not a magical tool for calcium supplementation. I met an aunt before. After breaking her wrist, she drank tube bone soup. After drinking it for more than two months, the uric acid increased to more than 500. The bone density did not increase at all. On the contrary, there was too much fat in the soup, which affected the normal calcium absorption. The gain outweighed the gain.

Many people also ask whether they can drink coffee and eat soy products. In fact, it all depends on the amount and personal circumstances. It is perfectly fine to drink a medium cup of Americano every day (within about 200mg of caffeine). If you drink four or five cups of strong coffee a day, you really need to pay attention to supplementing with more calcium to offset the loss.； Soy products are good at supplementing calcium. Unless you have kidney function problems and need to control plant protein, ordinary people eating more tofu and soy milk are good for their bones and there is no need to eat them. Oh, and you should also pay attention to long-term heavy drinking. Alcohol will inhibit the activity of osteoblasts and affect the synthesis of vitamin D. Many old men who like to drink liquor have lower bone density than their peers. If you drink two or three ounces at a time, it will damage your bones more than drinking a cup of coffee.

To put it bluntly, the core of the dietary taboos for osteoporosis is not to let what you eat "rob" the calcium from the bones. Use less salt when cooking, and don't drink carbonated drinks and strong tea as water. It is much more useful than memorizing a bunch of messy taboos.