I was in my forties, sitting in my doctor's office, reviewing my latest blood work. Everything looked good, except my bone density. It was starting to decline. My doctor asked about my diet, my exercise routine, and then, almost as an afterthought, she asked, How much soda do you drink?
I shrugged. A couple of cans a day. Maybe three.
She nodded slowly. That is probably part of the problem.
I had never thought about what my drinks were doing to my bones. I knew about calcium and vitamin D. I knew about weight-bearing exercise. But I had no idea that something as simple as a can of soda could be leaching minerals from my skeleton.
Now I know better. And I want to share what I have learned with you.
Here are the five drinks that are most harmful to your bones, and what you can drink instead.
One: Carbonated Drinks, The Calcium Attackers
Carbonated drinks top the list. Their high phosphoric acid content disrupts the body's calcium balance. This chemical forces the body to draw on bone reserves to restore blood pH. Meanwhile, the sugar in these drinks exacerbates the problem. Regular consumption causes mild inflammation and gradual weakening of the skeleton.
Why they are harmful: The phosphoric acid in soda binds with calcium in the digestive tract, preventing absorption. The body then draws calcium from the bones to maintain proper blood pH. The sugar in soda promotes inflammation and calcium loss through urine. Diet sodas contain artificial sweeteners that can also disrupt bone health.
What to drink instead: Water, herbal tea, or sparkling water with a splash of lemon or lime.
How much is too much: Even one to two cans a day can have a negative effect on bone health over time.
Two: Alcohol, A Silent Thief
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