The International Osteoporosis Foundation says that 1 in every 3 women will experience a fracture related to osteoporosis after age 50. Osteoporosis is a serious, worldwide, and growing health issue. More than 75 million people in Japan, Europe and the U.S. have osteoporosis. Soda consumption rates have grown along with the rates of osteoporosis, leading many health experts to link excessive soda intake with osteoporosis risk.
Osteoporosis
Osteoporosis is diagnosed based on bone mineral density -- a measure of bone strength. The World Health Organization defines osteoporosis with a T score, meaning how close your bone mineral density is to an ideal bone density, less than or greater than 2.5. Osteopenia, weak bones that aren't yet classified as osteoporosis, is defined as a T score between 1 and 2.5.
Soda Intake
Elements 4 Health says that soda consumption is tied to low bone mineral density and osteoporosis. Soda increases calcium excretion in the urine and displaces the intake of calcium-rich beverages like milk. Another reason soda may increase osteoporosis risk is its high amounts of caffeine, phosphorus and sugar.
Caffeine
Dr. Susan E. Brown of BetterBones.com says that caffeinated beverages lead to the breakdown of bone mass. The average can of Coke has about 50 mg of caffeine -- about the same as a cup of coffee. However, certain soda brands, such as Mountain Dew and Jolt, have considerably more.
Sugar
BetterBones.com says that high blood sugar levels can throw off hormones that regulate bones and that people looking to protect their bones should limit their sugar intake. Soda, being high in sugar, may cause blood sugars to rise. A 12 oz. can of Coke contains over 40 g of sugar.
Phosphorus
The University of Maryland Medical Center says that a high intake of phosphorus, a key component of soda, can lead to osteoporosis. While phosphorous is an important component of bone mass, if consumed in excess and combined with a low calcium intake, significant bone loss can occur.
Changing
For bone health, it's best to replace the soda in your diet with low-fat skim milk, soy milk and pure water. However, eliminating soda in your diet isn't always easy. To get the sweet taste you crave, squeeze lime into your water, or try a sugar-free beverage sweetener, such as Crystal Light.
References
- Elements4Health.com: Soda Consumption and Osteoporosis Association in Women
- Better Bones: Nutrition & Bone Health
- International Osteoporosis Foundation: Facts and Statistics About Osteoporosis and Its Impact
- ABCnews.com: Soda Stats: How Those Empty Calories Add Up
- BoneHealthForLife.org.au: Definition
- Better Bones: Caffeine Counter
