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Drink to Your Health
The drinks you choose can make or break your bones
by Michelle Gibeault Traub, R.D.
It seems that every time you turn around there is a new energy drink, soda, or flavored water. Proper hydration is extremely important, and the beverage industry has taken notice. Luckily for consumers, there are lots of ways to quench your thirst. However, it does take some careful shopping to make choices that are best for your bones.
Just Say “No” to Cola
Findings from the Framingham Osteoporosis Study concluded that women who drank three or more cola soft drinks had lower bone mineral density (BMD). The results were similar for regular and diet cola beverages, but decaffeinated choices had less of an impact. These results support previous findings that caffeine decreases bone density. However, according to researcher Katherine Tucker, PhD, “Caffeine may explain part of this, but it doesn’t explain it all.” Cola has an ingredient that many other sodas don’t, and this potent chemical, phosphoric acid is likely the culprit in causing bone loss through calcium excretion. Phosphoric acid has also been implicated in tooth decay because of its ability to wear away tooth enamel. Additional studies are still necessary, but given the lack of nutrients and high sugar content it is best to limit or avoid cola drinks as much as possible.
Milk May be the Best Bone Beverage
When considering bone health, the key nutrients are calcium and vitamin D, along with magnesium and potassium. All of these vitamins and minerals are included in milk, so naturally when it comes to beverages, dairy tops the list. Many of the studies associating drinks with bone health point to a “displacement” theory, meaning the simple fact that other drinks take the place of milk in the diet may lead to weakened bones.
More Choices Means Moderation
While milk is a great beverage choice, many people simply don’t like the taste, or are lactose intolerant. In addition, milk is not a particularly thirst-quenching option. Therefore, checking out the myriad of other choices is worthwhile. However, aside from the gold standard – plain water, most options still require moderation because they often include sugar, calories, or caffeine. Here are some choices that are ideal if balanced with water throughout the course of the day:
- Green Tea – high in antioxidants, and fairly low in caffeine
- Lemon Water – a great alternative to plain water, adding lemon or lime to water increases the flavor with nothing artificial
- Flavored Water – the flavorings do add chemicals and sweeteners, but if they encourage more water consumption they may be an ideal choice
- Coffee – high in antioxidants, but also high in caffeine. Balance the impact by adding a bit of skim milk to your morning cup.
- Fruit Juice – generally high in vitamin C, and sometimes fortified with calcium, but also high in natural sugars and calories (eating a piece of fruit is a better choice nutrition-wise, but up to 1 cup of juice a day is O.K.)
Ingredients to Avoid
While most beverages can fit into a healthy diet, drinks that contain extra sugar and calories, such as sodas and energy drinks contribute to weight gain. In addition, the following drink ingredients are known to be harmful to bones:
- Caffeine – present in coffee, tea, energy drinks, and soft drinks, caffeine increases calcium needs.
- Phosphoric Acid – an ingredient in cola, it may leech calcium from bones.
- Alcohol – beer, wine, hard alcohol all contribute to calcium loss particularly when consumed in excess.
- Sodium – added to salty snacks, but also to drinks and even some bottled waters. Milk is a surprising source of sodium which causes some researchers to believe it isn’t as bone-friendly as once thought.
Water is the Way to Go
When it comes to staying hydrated the best choice is, and will likely always be, plain old water. One of the primary advantages of water is what it doesn’t contain – calories or added chemicals. The lack of these additives makes it neutral to bone health. But, plain water doesn’t contain the calcium and vitamin D necessary for optimal bone health. Of the approximately 8 cups of fluid your body needs daily, aim for at least 5 cups of water, and at least 1 cup of milk or fortified juice. You can meet your remaining calcium and vitamin D needs through dairy foods, leafy greens, nuts, or calcium supplements like Adora Calcium.
References
Boyles, Salynn. Study Links Cola to Bone Loss in Women WebMD.com. October 6, 2006. retrieved on 7/17/07 LINK
Tucker, Katherine L, et al. Colas, but not other carbonated beverages, are associated with low bone mineral density in older women: The Framingham Osteoporosis Study The American Journal of Clinical Nutrition. October 2006. retrieved on 7/17/07 LINK
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Published by circle of health (formerly nw | health and bone)
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circle of health does not provide medical advice, diagnosis or treatment. circle of health compiles information from a variety of public sources to provide individuals with the tools to actively and naturally promote bone health and other related women's health issues. We encourage the broad use of the web to provide additional information. Consult your physician or other health professional in regard to specific medical conditions. |
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