Eating too much protein... What is the worst diet that damages your bones?

According to the national nutrition survey conducted annually by the government, calcium is identified as the most deficient nutrient among our people. It is responsible for forming bones and teeth, blood clotting, nerve signal transmission, hormone secretion, and various other functions. Especially for women, a deficiency in calcium makes them more susceptible to osteoporosis after menopause. How can calcium be replenished efficiently?

 

☆Muscle? Excessive intake of protein more than twice as much... actually promotes calcium excretion

 

These days, there's a craze for protein. Some people even consume a lot of protein supplements for muscle building. When consumed appropriately, it is good for the formation and maintenance of bone density. However, if you overdo it and consume more than twice the recommended amount, it can actually promote calcium excretion through urine. Animal-based proteins have a greater impact on calcium excretion than plant-based proteins (according to the Korea Disease Control and Prevention Agency).

It is better not to consume too much protein to prevent bone loss.

 

Based on the ideal body weight corresponding to one's height, it is recommended to consume 0.8 to 1.2 grams of protein per kilogram. For example, the ideal body weight for a woman who is 160 cm tall is about 52 kg, so her protein intake should be between 42 and 62 grams. For a man who is 170 cm tall, the ideal body weight is 63 kg, and his protein intake should be between 50 and 76 grams.

Eating two eggs (14-16g) in the morning and consuming meat, fish, beans, tofu, and bean sprouts for lunch and dinner can provide enough protein needed for the day.

 

☆ Excessive drinking, smoking, coffee - excessive intake of carbonated beverages... What are the factors that increase the risk of osteoporosis?

 

Factors that increase the risk of osteoporosis include body weight, alcohol consumption, smoking, and excessive intake of caffeine and carbonated beverages. If body weight falls below the normal range, there is a high likelihood of low bone density. Maintaining an appropriate weight is advisable. Consuming more than four cups of coffee or other caffeinated beverages per day can decrease bone density because caffeine promotes diuretic effects, leading to calcium excretion. It is better to limit intake to three cups or fewer. Caffeine and phosphorus contained in carbonated drinks can also increase calcium excretion, thereby reducing bone density.

 

Excessive alcohol consumption over a long period inhibits bone formation. It impairs calcium absorption in the small intestine and increases calcium excretion in the urine, significantly reducing bone formation and bone mineral density. Women who smoke have a higher incidence of fractures compared to non-smoking women. Smoking affects bone mineral density, and combined smoking and drinking increase the risk of osteoporosis in both women and men.

 

☆ Milk is good, but digestive issues? Yogurt is an alternative... Calcium boost - choose low-fat products

 

It is good to eat milk or dairy products every day to ensure sufficient calcium intake. Fish eaten with bones also contain a lot of calcium. According to a survey by the Korea Disease Control and Prevention Agency, calcium in milk has the advantage of being well absorbed by the body compared to other foods. However, many people avoid it due to digestive issues. In such cases, it can be replaced with fermented dairy products like lactose-free milk (lactose milk) or yogurt. There are also many calcium-fortified yogurts, providing a wide range of options.

 

Since dairy products are consumed daily, it is advisable to choose low-fat products with low saturated fat and cholesterol content to prevent obesity and cardiovascular diseases. Vitamin D enhances the body's absorption of calcium. It is good to get enough sunlight and frequently consume milk rich in vitamin D, sun-dried mushrooms, liver, eggs, and fish.

 

Reporter Kim Yong (ecok@kormedi.com)

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Consuming a lot of protein increases calcium excretion.

They say it will be promoted.

The most deficient nutrient in our country is said to be calcium.

Eating a lot of protein isn't necessarily good. Developing a habit of eating in moderation is really important.