Keeping your bones strong is an important part of helping your body thrive to the best of its ability. Your bones are vital for movement and strength, and their resilience is measured through “bone density,” which influences their ability to withstand stress and prevent fractures. Unfortunately, as we age, many factors can cause us to lose bone density, from hormonal changes to lifestyle factors like a decrease in physical activity. While there are several things you can do to maintain and improve bone density with age, one of the best places to start is with your diet. In addition to consuming calcium-rich foods and more vitamin D, it’s also important to keep in mind that there are a few foods you should cut out.
To shed some light on one of the worst foods that could be contributing a loss of bone density, we spoke to Lisa Richards, nutritionist and Creator of The Candida Diet. She told us that red meat is somewhere at the top of the list. Read on to learn why.
Red meat and bone density
There are several reasons you may want to cut back on red meat, from its impact on your heart health to the fact that it could lead to weight gain. According to Richards, this type of meat could also take a serious toll on your bone density.
"Excessive red meat consumption can interfere with bone density due to several factors," she says, noting that it's high in sulfur-containing amino acids like cysteine and methionine, which could interfere with your calcium intake—a crucial factor in bone health.
"When metabolized, these amino acids produce acids that can lead to increased calcium excretion through urine, weakening bones over time," Richards explains. "High red meat intake often comes at the expense of other bone-healthy foods rich in nutrients like calcium, magnesium, and vitamin K." Yikes!
But that's not all. As it turns out, the type of iron in red meat may also lead to a loss of bone density. "Red meat contains heme iron, which, in excess, might generate oxidative stress, potentially affecting bone health," she warns.
Finally, Richards points out, "The imbalanced intake of nutrients and the acid load from excessive red meat can disrupt the delicate balance needed for optimal bone formation and maintenance, thereby contributing to reduced bone density and an increased risk of bone-related issues."
Ultimately, of course, the best way to preserve your own bone density is to speak to a doctor about your personal needs. However, your diet certainly plays a major role in the issue; by limiting your intake of red meat, you'll not only be keeping your bones healthy, but also doing wonders for your overall health.
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