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Foods to avoid and foods to eat for bone health

Foods to avoid and foods to eat for bone health

Strong and healthy bones are essential for mobility, protecting vital organs, and maintaining a strong skeletal framework. While many factors can influence bone health, such as genetics, physical activity, and hormonal balance, food also plays a crucial role. Essential nutrients, including calcium, vitamin D, phosphorus, magnesium, and others, help in maintaining bone health, while certain foods, if consumed excessively, may weaken bones. Here are some of the best and worst foods for bone health.

Foods that weaken bone health

High-sodium foods
Excessive sodium intake can lead to calcium loss and ultimately weaken the bones. Consuming about 2,300 milligrams of salt leads to a loss of about 40 milligrams of calcium from the bones. On average, however, an average adult person in the country consumes about 5,000 milligrams of salt each day. Some obvious salt-rich snacks include pretzels, potato chips, canned soups, and processed meats like bacon, sausages, and hot dogs. While one can control the amount of salt added to one’s cooking, several products contain hidden sodium. For example, pre-packaged and ready-to-cook frozen meals are usually high in sodium to extend their shelf life and improve taste. Even some condiments and sauces like soy sauce, ketchup, barbecue sauce, and salad dressings can have hidden sodium. So, it is important to read food labels and make better lifestyle choices to reduce sodium intake.

Soft drinks
Carbonated soft drinks, including soda and energy drinks, contain phosphoric acid and caffeine, which may lead to decreased calcium absorption and increased calcium excretion. In addition, these drinks are high in caffeine and phosphorus, which have been associated with bone loss. High consumption of these beverages, especially in place of milk or other calcium-rich options, can negatively affect bone density over time.

Excessive caffeine
While caffeine is not inherently harmful to bone health, excessive caffeine intake can interfere with calcium absorption. Caffeine is commonly found in coffee, energy drinks, and some teas. It’s advisable to consume caffeine in moderation and balance it with calcium-rich foods.

Sugary foods
Sugar can lead to increased inflammation in the body, which can, in turn, harm bones. Additionally, sugary foods and drinks often replace healthier options that provide essential bone-building nutrients. Some of these include cakes, pastries, cookies, ice cream, candies, flavored yogurts, fruit juices with added sugars, desserts, and more.

Legumes
Legumes or beans are packed with numerous nutrients, including fiber and protein, but they also contain phytates, which are substances known to interfere with calcium absorption. To lower the phytate level in the legumes, one is advised to soak beans in water overnight, eliminate the soaked water, and use fresh water while cooking.

Hydrogenated oils
The process of making these solidified vegetable oils destroys the essential vitamin K, which is an important nutrient for bone health. One can avoid these and use canola and olive oil instead, which are considered to be among the best sources of vitamin K.

Foods that strengthen bone health

Dairy
Dairy products have long been celebrated as bone-friendly foods. Low-fat and nonfat milk, yogurt, and cheese are rich sources of calcium, which is a fundamental mineral for bone health. These dairy items also come fortified with vitamin D, another key nutrient that aids in calcium absorption and bone strength.

Fish
Canned sardines and salmon, especially when consumed with their bones, provide a significant dose of calcium. On the other hand, fatty fish varieties like salmon, mackerel, tuna, and sardines are excellent sources of vitamin D. This combination of nutrients makes fish a valuable addition to bone-boosting foods.

Leafy greens
Leafy greens take center stage when it comes to calcium-rich foods that don’t rely on dairy. Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens, and broccoli are packed with calcium, offering plant-based alternatives for those seeking to strengthen their bones without consuming dairy products.

Oranges
Oranges are a rich source of multiple nutrients beneficial for bones, particularly potassium and vitamin C. Potassium aids in neutralizing acids that can lead to calcium loss from the bones. Moreover, the vitamin C found in oranges plays a crucial role in collagen production, which is essential in bone health.

Magnesium- and potassium-rich foods
Both these nutrients play a critical role in bone health, and certain foods are abundant in these essential minerals. Spinach, potatoes, sweet potatoes, raisins, plantains, and tomato products are rich sources of both potassium and magnesium. On the other hand, one can incorporate other magnesium-rich foods like collard greens, beet greens, okra, and potassium powerhouses like bananas and papaya into one’s daily food intake to ensure strong bones and overall well-being.

Prunes
Prunes are a nutritional powerhouse replete with vitamin K, potassium, and magnesium. Eating prunes regularly can be an excellent way to fortify bones and ensure overall skeletal well-being.

Fortified foods
These specially enriched products are infused with essential nutrients like calcium and vitamin D, which are essential for maintaining strong and resilient bones. Incorporating fortified foods, such as fortified cereals and plant-based milk alternatives, into one’s daily food intake can be a convenient and effective way to bolster bone health.

What else affects bone health?
Bone health is often influenced by a combination of factors beyond one’s food choices. Here are some of the activities known to be detrimental to one’s bone health:

Biking
While biking is an enjoyable and cardiovascular activity, it is not considered a weight-bearing exercise. Unlike walking, running, and hiking, which stimulate new bone tissue formation, biking does not have the same positive impact on bone density. So, one can consider complementing their biking activity with other exercises to maintain optimal bone health.

Staying indoors for extended periods
Spending prolonged time indoors, particularly with limited exposure to natural sunlight, can affect bone health. Sunlight is a primary source of vitamin D, which is crucial for calcium absorption and bone strength. A lack of sunlight exposure can lead to vitamin D deficiency, potentially impacting bone health. Hence, it is essential to strike a balance between indoor and outdoor activities and have balanced meals for the overall well-being of one’s bones.

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Foods to Eat and Avoid for Optimal Kidney Health

Kidneys help filter waste from the blood and dispose of it off the body via urine. They also help balance the electrolyte and fluid levels in the body. But, conditions like high blood pressure and diabetes may intervene with their ability to work as required. Furthermore, damage to the kidney might also result in chronic kidney disease. Hence making changes in your meal plan is a vital aspect of treatment. You can prevent damage to these organs by following a kidney-healthy meal plan. Below, we will address some foods to eat and avoid for better kidney health. Foods to eat Cauliflower Cauliflower is a nutritious vegetable. It's an excellent source of folate, Vitamins B, K, and C. It's rich in anti-inflammatory compounds like indoles, a fiber source. In addition, you can use mashed cauliflower as a replacement for potatoes. For example, a cup of cooked cauliflower has 40 mg of phosphorous, 176 mg of potassium, and 19 mg of sodium. Sweet potatoes They are relatively similar to white potatoes but have more fiber content, resulting in them breaking down more gradually. Hence, you will experience a less spike in insulin levels. Sweet potatoes are also rich in vitamins and minerals like potassium that help balance the sodium levels in the body and lower their impact on the kidneys. But, since sweet potatoes have a high potassium content, people on dialysis or those with CKD should curtail the intake of this vegetable. Red bell peppers They are rich in flavor and low in potassium, but that is not the sole reason they are considered a hit among people with kidney disease. Red bell peppers have Vitamin C and A sources and are also high in fiber, folic acid, and B6 vitamin content. In addition, red bell peppers are also suitable because they have lycopene, an antioxidant that shields against some cancers. You can eat them raw with a dip, mix them into your salad, or enjoy them as an appetizer. Some people also like roasting bell peppers and using them as a topping for lettuce salads or sandwiches. Olive oil It contains healthy fat and has anti-inflammatory properties. Since it is monosaturated fat, it stays stable even at higher temperatures as you cook. Thus, switching to extra virgin olive oil can give you more antioxidants while you still enjoy your favorite dish. Green vegetables Leafy veggies like spinach, kale, romaine, arugula, and cabbage are hydrating, low in calories, and have high antioxidant and vitamin content. If you wish to be cautious about your mineral levels, you must opt for cabbage and arugula, which are nutrient-rich and lower in sodium, potassium, phosphorous, and calcium. In addition, kale and spinach have a high potassium content, which is ok for people seeking to improve their kidney health, but best for those already dealing with chronic kidney disease. Blueberries They are called superfoods because they are rich in antioxidants and are a low-calorie Vitamin-C and fiber source. You can stock them in abundance from your local grocery store or farmer’s market. You can also shop for frozen berries in the off-season and enjoy healthy smoothies. People with kidney diseases can also eat other berries like raspberries, cranberries, and strawberries. Apples Apples are low in potassium and rich in fiber when you eat them with peel. They also have a natural anti-inflammatory effect and are ideal for your kidneys. Foods to avoid Soda Soda has zero nutritional benefits and instead has high sugar content. It only adds to the extra calories. Some studies link high soda consumption to conditions like kidney disease, osteoporosis, dental problems, and metabolic syndrome. If you opt for their lower calorie alternative like coke zero, even that will do you no good, as it has no nutritional value and contains artificial sweeteners and additives. Hence, you must omit soda and opt for healthy beverages like water. If you do not enjoy plain water, add a slice or two of fresh fruit for added flavor. Avocados Avocadoes are known for their many nutritious qualities. They are rich in antioxidants, fiber, and heart-healthy fats. Even though consuming avocado is often considered healthy, people with kidney disease must avoid it as avocados have a high potassium content. An average-sized avocado has about 690 mg of potassium. If you love the taste and do not want to eliminate it, you can reduce the portion size to only 1/4th of the avocado. In addition, it will lower potassium intake.  Salty foods Sodium or salt is one of the most prevalent inclusions in foods you consume daily. However, their density is higher in processed foods. Salt results in water retention and may cause blood pressure, lung, and heart disease. Healthy kidneys work towards maintaining the correct fluid balance in the body. So, if your kidneys do not function as desired, the fluid balance may be disturbed. Hence, you must curtail sodium-rich foods like processed foods, packaged items, and soy sauce. When cooking meals at home, opt for low-sodium alternatives. You can replace salt with spices and herbs and keep the salt shaker off the table. Dairy Dairy products like yogurt, cheese, ice cream, and milk are rich in protein, calcium, and other vital nutrients. They also contain potassium and phosphorous. People with stage three kidney disease might want to curtail their potassium, phosphorous, and protein intake, which is high in dairy. So, you can instead reach out for dairy alternatives like rice, soy, or almond milk as they have lower potassium, phosphorous, and protein content than cow’s milk. Bananas Though naturally low in sodium, bananas' potassium content is significantly high. So, to ensure your kidney disease does not aggravate, monitor your potassium intake, and it might be challenging if the banana is your staple. Conclusion Whatever you eat or drink will affect your health regardless of any health issue. Therefore, maintaining a healthy weight and following a balanced meal plan are prerequisites to staying fit and controlling blood sugar levels. A kidney-healthy meal plan is less about eliminating certain foods but following portion control and finding a balance of proteins, carbohydrates, and fats.

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Liver cancer is a result of the development of a cancerous tumor in the liver. The condition has been classified as a leading cause of cancer deaths nationwide, with hepatocellular carcinoma being the most common type of liver cancer. Although the symptoms do not show up initially, diagnosing the condition as early as possible can help with timely treatment. So, here are some silent signs of liver cancer one shouldn’t ignore: Silent signs of liver cancer Unexplained loss of appetite Liver cancer may trigger the accumulation of fluid in the abdomen, which can cause one to feel extremely full, even in the case of normal or lower food intake. Such a sensation of fullness can lead to loss of appetite, a possible sign of liver cancer. Yellowing of the eyes and skin Yellowing of the eyes and skin indicates the liver’s inability to digest a substance known as bilirubin and may be a sign of liver cancer or liver disease. 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Chronic fatigue in addition to other liver cancer symptoms may signify the onset of this condition. Sleep issues Most patients with liver cancer grapple with sleep disturbances, especially when the cancer has evolved from non-HBV cirrhosis. Treatments for cancer may aggravate this symptom. Shortness of breath Liver cancer may cause shortness of breath if the malignant tumor begins growing and exerting pressure on the diaphragm. The accumulation of fluid in the stomach may also cause breathing difficulties among patients with liver cancer. Nausea and vomiting Sometimes, the malignant tumor in one’s liver can increase calcium levels, leading to hypercalcemia. Hypercalcemia can lead to nausea, vomiting, weakness, and other digestive problems. Breast enlargement and shrinkage of testicles The liver may not be able to clear out estrogen from the body when one suffers from a liver condition, such as liver cancer. This leads to excessive concentrations of the hormone in the body, triggering breast enlargement among women and shrinkage of testicles in men. High red blood cell count High red blood cell count is a common symptom of fatty liver disease, which is associated with the onset of other liver conditions, including liver cancer. Therefore, it is a good idea to get tested for liver disease and liver cancer in case of unusually high red blood cell count. Throwing up blood Throwing up blood is often a sign of acute liver failure, which may result from liver diseases like cirrhosis and liver cancer. Dark-colored urine The buildup of bilirubin in the liver leads to dark or amber-colored urine, which can be a cause of liver disease or liver cancer. Easy bruising The liver’s inability to produce clots may cause easy bruising and the inability of wounds to heal. Reddening of palms Reddening of the palms, or palmar erythema, is associated with liver disease and may also be a sign of liver cancer. Spider naevi Spider naevi are tiny, spider-shaped arteries that appear on the skin’s surface in clusters. Although these are relatively common among healthy women, several such spider naevi on the upper body may indicate liver disease or liver cancer, especially among men. Lifestyle tips for individuals healing from liver cancer Avoid red meat Although red meat is rich in protein and iron, breaking it down is difficult for the liver, particularly when one is already grappling with liver disease. Further, it may cause excess accumulation of protein in the organ, triggering or worsening fatty liver and liver cancer. Therefore, patients with liver cancer should steer clear of red meat, replacing it with lean meats like poultry and venison. Reduce salt intake The liver may not be able to regulate the balance of sodium and water effectively in case of liver damage due to liver disease or cancer. Excess salt intake may aggravate liver problems and its consequent symptoms like abdominal pain and bloating. It is best to strictly limit or avoid salty foods like fries and chips while healing from liver cancer. Regulate calorie intake Too many calories can cause a fat buildup in the liver and worsen fatty liver disease among patients already suffering from the condition. Moreover, a meal plan high in calories can increase one’s susceptibility to other health conditions like type-2 diabetes, cholesterol, and heart problems, which can further aggravate the condition among patients with liver cancer. Avoid processed foods and other sources of trans fats Processed foods like bacon, sausages, and processed butter and cheese are difficult to digest in the liver and can worsen liver cancer symptoms. Patients with liver cancer should have nutrient-rich foods with healthy carbohydrates and fats, proteins, vitamins, and minerals. Similarly, one should choose oils with healthier fats, such as canola, sunflower, and olive oil. Have plenty of water Insufficient intake of water can aggravate existing liver cancer symptoms and worsen the side effects of cancer treatment. Therefore, patients with liver cancer should have plenty of water and other healthy fluids like fresh fruit juices, soups, and coconut water.

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