The Cozy Holiday Drink That Quietly Weakens Your Bones ...Saudi Arabia

When it comes to diet and bone health, what likely first comes to your mind are the foods and drinks that you know strengthen bones. Anyone else grow up in a house where drinking milk was a requirement at the dinner table? Besides milk, nuts, fortified cereals, tofu and leafy greens are all good for bone health. But did you know that certain foods and drinks can actually weaken bones as well? It’s true. “Bone health can have many contributing factors, including the things we eat and drink, particularly milk, as it is a calcium-rich drink. On the other side of the coin, the things we eat and drink can also weaken bones,” says Dr. Jeremy Smith, MD, an orthopedic surgeon for the Hoag Orthopedic Institute. For example, Dr. Smith says that ultra-processed foods high in sodium or sugar can lead to calcium loss, weakening bones. Dr. Pamela Mehta, MD, an orthopedic surgeon and founder of Resilience Orthopedics in Los Gatos, California, agrees, explaining, “Diets high in processed foods, added sugars and excessive salt can weaken bones over time."With this in mind, there’s one type of drink that’s especially popular this time of year that many people think is good for their bones, but could actually be causing more harm than good.?SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week?

This Holiday Drink Can Weaken Your Bones, According to Orthopedic Surgeons

One holiday drink that you might assume is good for your bones is hot chocolate. After all, the main ingredient is milk! However, both Dr. Smith and Dr. Mehta suggest that the sugar in hot chocolate counteracts some of the bone-supporting benefits that milk provides. “Traditional hot chocolate can deliver calcium and protein from milk—both great for your bones—but the benefits can be outweighed if it’s loaded with sugar or whipped cream,” Dr. Mehta says.Both doctors agree that when it comes to hot chocolate and bone health, what matters most is one’s overall diet, lifestyle, medical history and genetics. “If your diet is generally balanced, you might be able to afford a treat. The impact on bone health only occurs if your overall diet is high in sugar and unhealthy fats,” Dr. Mehta says.

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How exactly does a diet high in sugar weaken bones? Dr. Smith explains that excess sugar interferes with how calcium is absorbed in the body. Dr. Mehta adds that another reason why consuming too much sugar negatively impacts bone health is that it causes inflammation. “Chronic inflammation interferes with the normal bone remodeling process, which is the constant breakdown and rebuilding that keeps your bones strong,” she says.

Dr. Mehta explains that consuming a lot of sugar, especially in the form of sugar-sweetened drinks, is linked to lower bone density and a longer recovery after an injury. “Too much sugar can promote inflammation and affect the balance between bone breakdown and formation over time,” she says. She also points out that a high-sugar diet often goes hand in hand with low intake of nutrients that support bone health, especially calcium and vitamin D. “The combination of too much sugar and too few bone-building nutrients can accelerate bone loss,” she says.

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Holiday Drinks That Support Bone Health

Remember: how much a sugary hot chocolate impacts your bones depends on what the rest of your diet looks like. If you have a nutrient-rich, balanced diet that’s pretty low in sugar, both doctors say that enjoying hot chocolate throughout the holiday season isn’t that big of a deal. But if you’re having a sugary hot chocolate every day in addition to holiday cookies and treats, that’s another story.

“If you cannot live without it, making hot chocolate at home without added sugar is possible if you use unsweetened cocoa and a natural sweetener. In this way, you can benefit from calcium and antioxidants without consuming most of the sugar,” Dr. Smith says. 

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Dr. Mehta agrees, recommending making homemade hot chocolate with unsweetened cocoa and a little honey. “That way, you get the comfort and the nutrients without as much sugar, which could hurt your bone health in the long run if your diet is unbalanced,” she says.

Or, you can swap your hot chocolate for a warm, cozy beverage that’s great for bone health: a golden milk latte made with milk (or plant-based milk), turmeric, black pepper and a little honey. “Research suggests that turmeric has some natural anti-inflammatory properties, and when made with milk or a fortified plant-based milk, it gives you a boost of calcium and vitamin D,” Dr. Mehta explains. 

Another warm drink that she recommends for bone health is green tea. “Studies show its antioxidants are linked with better bone density and may help protect bone cells from damage,” she says.

Supporting your bones doesn’t mean never enjoying indulgent drinks, like hot chocolate topped with whipped cream. It’s about having an overall diet that supports your bones (as well as the rest of your body). That way, when you do have a sweet treat, it won’t have as much of an impact. 

“You can absolutely enjoy some treats. Just make sure they fit into an overall healthy pattern that supports strong bones for life,” Dr. Mehta says. That way, your bones will be strong enough to support you for many years to come.

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