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Are Holiday Drinks Sabotaging Your Bone Health?
The holiday season brings joy, family gatherings, and delicious festive beverages that many enjoy. However, unbeknownst to some, indulging in drinks like hot chocolate, eggnog, and caramel lattes can have hidden consequences for bone health. Recent research indicates that high sugar content in these popular seasonal treats may weaken bones over time, leading to alarming effects especially for those susceptible to osteoporosis.
The Sweet Dilemma: Sugar vs. Bone Strength
Experts warn that typical holiday drinks often have substantial sugar levels—sometimes exceeding the amount found in a candy bar. This added sugar contributes to increased calcium loss through urine, and therefore, eating or drinking too much sugar during this festive time compromises the calcium necessary for strong, healthy bones. Some might find comfort in their holiday beverages made with milk, which does provide calcium. However, the added sugars can counteract the very benefits these drinks would otherwise offer.
What You Need to Know About Sugar and Bone Health
Studies have shown that too much sugar can foster a cycle of chronic inflammation that may impede bone remodeling—a natural process where old bone is replaced by new bone. Registered dietitian Kezia Joy highlights that frequent consumption of sugary holiday drinks throughout the season can worsen calcium absorption and increase inflammation in the body. This makes it critical for holiday revelers to monitor their sugar intake closely.
Watch Your Portions: How Much Sugar Is Too Much?
The American Heart Association recommends that women should limit their intake of added sugars to about 6 teaspoons (25 grams) per day while men should aim for about 9 teaspoons (36 grams). One cup of hot chocolate can easily exceed this daily limit with anywhere between 20 to 60 grams of sugar per serving, especially if topped with whipped cream or flavored syrups. It's essential to be aware of these hidden sugars to make healthier choices this holiday season!
Healthier Alternatives to Traditional Holiday Drinks
Fortunately, enjoying the festive flavors can still be a part of your holiday routine while keeping your bone health in check. Dietitian Hannah Anderson recommends substituting traditional hot chocolate with healthier versions made from unsweetened cocoa powder, low-fat milk, and sweeteners like honey or monk fruit. For those who love coffee drinks, asking for reduced sweetness or swapping in low-fat milk can make a significant difference. Overall, preparing drinks using whole ingredients can provide flavorful options without excessive sugar.
What Should You Drink Instead?
Aside from creating low-sugar versions of traditional drinks, consider alternatives that will provide health benefits without compromising your bone health. Herbal teas, fortified plant milks, and homemade apple cider without added sugars can be satisfying substitutes. For those who love the rich flavors of mulled drinks, consider using natural spices combined with unsweetened tea to find satisfying alternatives.
The Bottom Line: Keep Your Bone Health in Mind
As the holiday season progresses, staying vigilant about your sugar intake can make a world of difference for your bone health. Engaging in mindful eating practices and choosing lower-sugar options can help you enjoy your festive traditions while also supporting your long-term well-being. Make this holiday season a time of joy, but remember to take care of your body too. If maintaining bone health is a priority, swapping sugary drinks for healthier alternatives could be your best holiday gift to yourself!
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