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3 Reasons Why Sugar is The Greatest Enemy of Your Bone Health

3 Reasons Why Sugar is The Greatest Enemy of Your Bone Health

Most people are familiar with the ways sugar can harm their health by increasing the risk of obesity, diabetes, tooth decay and heart disease. It affects behavior and cognition in children. But most of us aren’t familiar with yet another threat sugar poses to our health. It has damaging effect on our bones as well as it erodes cartilage – a tissue that keeps our bones strong. And most of us tend to brace ourselves when it comes to consuming sugar in our daily diet. But how much sugar is too much? And are we safe from bad sugar if we avoid sugary drinks and sweets?

1. Sugar causes calcium depletion

Calcium is a mineral vital to our bones as it helps keep their solid structure. Lack of calcium leads to osteoporosis, or “porous bones” condition. Excessive sugar consumption leads to fast calcium depletion from the body through urine, as studies show.  Also, acidifying feature of sugar leads to the increase in calcium excretion, robbing our bones of their density.

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In order for our bones to rebuild themselves and avoid the risk of osteoporosis, it is essential that we decrease processed sugar consumption and replace it with more natural options such as fructose from fruits.

2. Sugar increases cortisol levels

Cortisol is a hormone in our body that needs to be on optimal level in order for bodily functions to work properly. When cortisol levels increase, it affects our health in many ways. It leads to decreased immunity and abdominal fat, and can seriously harm our bone tissue.

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Most of people are familiar with the role stress plays in increasing cortisol levels, but sugar is highly responsible too. In his study, Dr. Yudkin warned about the detrimental effect sugar has on our health, and showed how it increases cortisol levels in our body. Aside from keeping our stress levels in control, we should also eliminate processed sugar from our diet in order to have optimal level of cortisol and healthy bones.

3. Sugar robs our bones of magnesium

Magnesium is essential for proper bone density. It is important for people suffering from osteoporosis to increase their daily intake of the mineral in order to keep their bones strong. Processed sugar is also responsible for the decrease of magnesium as it requires 54 molecules of magnesium to process one molecule of sugar. As the study published in The Clinical Biochemist Reviews states, refined sugar may reduce magnesium content by almost 85%.

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Even if you avoid eating food that contains a lot of sugar, you might be surprised with how much sugar there is in some types of food we wouldn’t normally expect to find sugar in, such as in many low-fat types of food, where sugar is used to replenish the fat to improve the taste, and many ready-made foods such as:

  • soups and various types of sauces
  • red apples (green apples are a better alternative since they contain less sugar)
  • sports drinks, flavored yogurts, ketchup

It is important to read all the labels carefully to be aware of how much sugar you are actually consuming.

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If you consume too much sugar, try to gradually reduce the intake of sugar to retrain your taste buds to forget the sweet taste. A healthy alternative for replacing sugar can be honey, yet it should be used it in moderation. Other alternatives are stevia, which is a natural sweetener that comes from a plant and has no calories, and molasses, which is a byproduct of sugar processing that comes in many varieties and has many beneficial effects to your health.

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Ana Erkic

Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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Last Updated on May 15, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

“Happiness cannot come from without, it comes from within.” – Helen Keller

When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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So…how exactly are we to achieve that?

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

Featured photo credit: Kyaw Tun via unsplash.com

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