You know how to stay healthy, but we all have our weaknesses and sugar is certainly one of them in the Western World. We know it puts on weight and plays havoc with our teeth and is linked to diabetes, but what you probably didn’t know is the effect it can have on your bones.

A poor diet can lead to osteoporosis.

It is estimated that a continuous nutrient poor diet will lead to osteoporosis later in life. Current estimates in the Uk are that one in two women and one in five men over the age of 50 will break a bone mainly because of poor bone health. That is almost three million people in the UK estimated to have osteoporosis at an approximate treatment and social care cost of approximately £6 million a day. Breaking a bone is not the worst that can happen as 1,150 people are dying every month in the UK as a result of hip fractures.

Sugar and saturated fat

Ron Zernicke (Dean of University of Michigan’s School of Kinesiology) and Cy Frank (Executive Director of the Alberta Bone and Joint Health Institution) have verified that sugar and saturated fat intake play a role in the development of conditions like osteoporosis through the weakening of bones, which is done in two ways. First such diets prevent calcium absorption, and saturated fats can form insoluble “soaps” that coat the intestines. This means that whatever your intake of calcium you are not going to be able to absorb and utilise it fully.

Salt

Feeling smug because you don’t have a sweet tooth? Well sadly salt is just as much a culprit according to Linda K. Massey, PhD, RD, who is a Professor of Human Nutrition at Washington State University in Spokane. Although there is a great deal more awareness of the dangers of too much salt in the diet, there is still a heavy intake and this pushes up your body’s need for calcium. Salt is of course necessary, and 90 percent of our sodium is consumed via salt but the culprit is table salt as that specifically causes calcium loss. If you want to be specific, 40 mg of calcium is lost through urine for every teaspoon of salt) you have. That is for your overall daily consumption and remember it is found in many everyday items such as ketchup and toothpaste. We all consume far more than that teaspoon every day, usually without even realising it or adding it to our food.

Caffeine

We are not just talking about your daily hit of coffee, but chocolate treats and carbonated soft drinks too. Just drinking 100 mg of caffeine means you will also lose six milligrams of calcium so bear that in mind before ordering that double extra shot grande in your favourite coffee shop. Tea is also caffeinated but does not have such a serious effect as various studies have shown it can actually promote bone density in older women.

What you can do

Reducing or eliminating these items is the first place to start – especially if you have any family history of osteoporosis. Ensuring good hormone balance with sufficient progesterone to make sure your bones stay strong and healthy is also essential.

Both progesterone and oestrogen are necessary for treatment of osteoporosis but most women have sufficient oestrogen naturally produced at or after menopause without having to supplement. Oestrogen can help retain old bone for longer, but Progesterone is needed for actual bone building and renewal