I was sipping on a nice, fizzy La Croix the other day and wondered if this fizzy drink has the same risks of bone loss as some other fizzy drinks.  So, you know me,  I started going down the rabbit hole of drinks/foods to avoid regarding bone loss.

As we age one of the biggest risks we face is breaking a bone if we fall.  This risk increases when we have low bone density called osteoporosis.  You will also hear about osteopenia which is indicating the start of increased bone loss and time to wake up and do something!

It is easy to talk about what to do…

  • Strength training – absolutely the most important for your bones!!
  • Vitamin D – not only take this but know your number and get it in the appropriate range (aim for at least 60-80)
  • K2 – should always be paired with your vitamin D
  • Calcium – choose citrate or hydroxyapatite (MCHC)
  • Avoid overdosing on thyroid medication if you are taking it

Now let’s talk about things that INCREASE bone loss that can be avoided and does your favorite fizzy drink contribute?  Hint… You might be doing a few of these so READ ON….

Calcium is what the bones use for the matrix so anything that leaches and increases the loss of calcium will obviously create more bone loss.  Here are foods to limit:

  1. High caffeine intake: caffeine may impair bone growth therefore weakening bones, it can also increase leaching of calcium.  Limit caffeine intake on a daily basis- you don’t have to stop, just limit to no more than 3 cups daily of any type of caffeinated beverage.
  2. Sodas: dark sodas contain phosphorous and higher sugar content which can impede the calcium-phosphorous balance leading to increased bone loss.  Add in caffeine and carbonation the effect is additive. So, yes the dark fizzy sodas with caffeine increase bone loss.
  3. Alcohol: frequent or heavy alcohol use impedes the absorption of core nutrients like vitamin D and calcium.
  4. Salty foods: this can increase calcium loss in your kidneys
  5. High sugar foods: higher sugar foods increase inflammation which alters nutrient absorption.
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Back to my very important question, does my unflavored plain La Croix increase the risk of bone loss?  NO!!  Thank goodness.  The carbonation itself is not the risk factor but the phosphorous, caffeine and sugar so take a look at what you are drinking and eating for optimal health!

To your health,

Laura