Keeping your bones strong, especially as you age, is important to preventing a disabling fracture. Maintaining good bone density involves regular weight-bearing exercise, eating a healthy diet rich in calcium and vitamin D and quitting smoking. In addition, there are some foods that can interfere with the bones' ability to absorb calcium, and there has been some speculation that carbonated beverages are a concern. If you are worried about your bone density, the first step is to speak with a physician about any bone loss you have experienced, so that dietary recommendations can be made.
Bone Density
Bones are living structures and throughout life they go through a constant process of breaking down old bone and laying down new bone in its place. With age, bone starts to be broken down faster than it is laid down, and if too much bone is lost, the bones can become frail and susceptible to fractures. You can also lose bone density because of a poor diet, lack of exercise and certain medications. Bone loss can occur without ever causing any symptoms, so it is important to have regular bone density tests. Once your bone density T score reaches '2.5 or lower, you are considered to have osteoporosis, says the National Institute of Arthritis and Musculoskeletal and Skin Diseases. To prevent or manage osteoporosis, it is important to adopt healthy lifestyle habits that can prevent further bone loss.
Carbonated Beverages and Bone Loss
There are certain substances that can hinder the body's ability to properly absorb calcium. High-protein and high-salt diets should be avoided as should excessive alcohol consumption. Phytates, which are found in beans, and oxalates, which are in spinach, beets and rhubarb, should be eaten in moderation and not alongside calcium-rich foods. While it was once believed that carbonated drinks also impair calcium absorption, there is not enough scientific evidence to back those claims, reports the International Osteoporosis Foundation. In fact, some carbonated mineral waters have calcium added to them and consuming them can help meet your daily calcium needs.
Concerns
Drinking carbonated water may pose a problem if it is the only beverage you drink and you do not get enough calcium in your diet through other foods and drinks. Milk, soy milk, and juices fortified with calcium and vitamin D can all be part of a bone-healthy diet. The bottom line is that your daily calcium and vitamin D intake is adequate, notes the National Osteoporosis Foundation. If you do consume foods or beverages that can hinder calcium absorption, just add a bit more calcium into your diet to balance it out. For example caffeine may cause the body to excrete calcium, so if you have a cup of coffee, make sure to have a glass of milk, piece of cheese or other calcium-rich food or drink later in the day.
Considerations
Osteoporosis can strike at any age if the diet is lacking in calcium and vitamin D. Teenagers who are trying to stay slim and those on extreme diets may chose carbonated waters over other beverages with calcium as a way to save on calories, so they are at high risk of bone loss. However, there are many low-calorie drinks that are rich in calcium, and teenagers especially, should be encouraged to consume a wide variety of beverages and limit consumption of diet drinks.
