Many sodas, especially cola-based ones, contain phosphoric acid, which throws off the body’s calcium balance. This acid encourages the kidneys to excrete calcium in urine and interferes with calcium absorption in the gut. Over time, this double effect weakens bone structure.
Soda is also loaded with sugar, which spikes insulin and further disrupts calcium regulation. Regular consumption can therefore erode bone strength, increasing the risk of fractures. Replacing soda with water, herbal teas, or milk is one of the simplest ways to safeguard your bones.
3. The Caffeine Conundrum
Coffee, tea, and energy drinks may boost alertness, but caffeine has a downside for bones. It increases calcium loss through urine — about 5 milligrams per cup. While this is negligible for moderate drinkers, heavy caffeine users risk developing a calcium deficit over time, particularly if their diet is already lacking in the mineral.
Those with low bone density or inadequate calcium intake should be especially cautious. Limiting caffeine or choosing decaf options, while ensuring a diet rich in calcium, helps offset these risks.
Strengthening Your Bones: What You Can Do
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