Soda and soft drinks have a bad reputation for compromising bone health when you consume large quantities. These effects can occur from both diet or regular varieties. If you have weak, brittle bones or are at risk for developing osteoporosis, you should avoid drinking soda all together. Talk with your physician if you are concerned about your bone health and inform her of the amount of soda you drink each day.
Increased Risk of Osteoporosis
Drinking a lot of soda each day may increase your risk of osteoporosis, leading to weak brittle bones. According to the National Osteoporosis Foundation, caffeine in soda can lead to bone loss, since it interferes with calcium absorption. Too much caffeine can cause your body to excrete calcium in the urine, instead of storing it in bones. Limit your caffeine intake to less than 300 mg; one 12 oz. can of cola has approximately 30 mg, but it may have more, depending on the variety you drink.
Weight Gain
Drinking large quantities of soda each day can lead to weight gain. Over time, weight gain can lead to obesity, putting a massive strain on your bones and joints. Being overweight increases your risk of arthritis, causing inflammation in joints. In some types of arthritis, connective tissue breaks down. When this occurs, bones rub against each other, causing pain. Often these effects can be reversed or diminished when you cut down on soda and lose weight.
Effects of Phosphorous
You need 700 mg of phosphorous each day for bone health, reports the Linus Pauling Institute. This important mineral is found in several foods, so deficiency is rare. Soda contains phosphorous in the form of phosphate or phosphoric acid. Drinking high amounts of soda may cause you to ingest too much phosphorous. Excess phosphorous may affect how efficiently your body absorbs calcium, especially if you do not consume enough calcium.
Lack of Calcium
Drinking large quantities of soda throughout the day often replaces other, more healthy beverage options. You may not be drinking adequate portions of milk or calcium-fortified juices, reducing the amount of calcium you ingest. Calcium supports bone and teeth structure. When you don't consume the calcium you need, your bones and teeth may become weak over time, increasing your risk of fractures. You need 1,000 mg of calcium daily and an 8 oz. glass of milk provides about one-third of your daily requirements. Replace at least one of your cans of soda each day with a glass of milk or fortified orange juice to help boost your calcium intake.
