Fizzy drinks and osteoporosis: Is there a connection?

Does this sound like you? While many people are getting their morning latte, you're going to the fridge to pick up a diet cola. And if you're going to the cinema, the snacks just wouldn't be complete without a large fizzy drink. But there may be a link between fizzy drinks and osteoporosis that could be putting your bones at risk.

Fizzy drinks instead of milk

Experts aren't sure why fizzy drinks are linked to osteoporosis. It may be simply that the soft drinks are replacing healthier drinks in your diet. If you're drinking a cola with dinner, you're probably not drinking the glass of milk or orange juice that nutritionists recommend.

So, if you just remember to drink a glass of milk for every can of diet cola, you'll be fine? Not necessarily.

Fizzy drinks and osteoporosis: The cola connection

New research indicates there may be more to the fizzy drinks and osteoporosis connection than simply replacing something that’s good for you with something that’s not.

Researchers at Tufts University in the US, studying several thousand men and women, found that women who regularly drank cola-based drinks - three or more a day - had almost four percent lower bone mineral density in the hip, even though researchers controlled for calcium and vitamin D intake. But women who drank non-cola soft drinks didn't appear to have lower bone density.    

Fizzy drinks and osteoporosis: Possible culprits

Phosphoric acid, a major component in most fizzy drinks, may be to blame, according to experts.

Phosphorus itself is an important bone mineral. But if you're getting a disproportionate amount of phosphorus compared to the amount of calcium you're getting, that could lead to bone loss.

Another possible culprit is caffeine, which experts have long known can interfere with calcium absorption. In the Tufts study, both caffeinated and non-caffeinated colas were associated with lower bone density. But the caffeinated drinks appeared to do more damage.

Smart steps for diet cola addicts

Whether the apparent fizzy drink and osteoporosis link is due to effects of the fizzy drink itself or simply because you get less of other, healthier beverages, it's clear that you need to be extra vigilant about your bone health if you're a fizzy drink fan.

A few steps you can take to boost your bone health:

• If you can't give fizzy drinks up entirely, eliminate one or two cans a day (depending on how much you drink) or switch to a non-cola drink such as lemonade. Better still, for every fizzy drink you skip, have a glass of milk or orange juice instead. Not only will you be cutting back on any harmful effect from the fizzy drink itself, you'll be adding calcium
• Have a breakfast cereal fortified with calcium and pour milk on top
• Add milk instead of water when you make things like pancakes, waffles, and cocoa
• Add non-fat powdered dry milk to all kinds of recipes such as puddings, biscuits, breads, soups, gravy, and casseroles. One tablespoon adds 52 mg of calcium. You can add three tablespoons per cup of milk in puddings, cocoa and custard; four tablespoons per cup of hot cereal (before cooking); and two tablespoons per cup of flour in cakes, biscuits and breads
• Take a calcium and vitamin D supplement if you aren't getting enough calcium (1,000 to 1,300mg, depending on your age) in your diet
• Get plenty of weight-bearing and resistance exercise