IS YOUR DIET SABOTAGING YOUR BONES?

WE DON’T think about our bones until something goes wrong, a fracture after a simple fall, an ache in the back that won't go away, or the quiet diagnosis of osteoporosis.

- VUYILE MADWANTSI

Yet bones are the silent stage crew of our bodies. They hold us upright, shield our organs and even act as storage banks for minerals we need in emergencies.

And while they're designed to last, bones are surprisingly vulnerable to what we put on our plates every single day.

the truth? It’s rarely one burger or one fizzy drink that does the damage.

Its the slow buildup of everyday habits — the extra shake of salt, the sweetened coffee, the late-night soda - that quietly erodes bone strength over time.

So let’s break down the everyday foods and drinks that can weaken bones, and the small, practical swops that protect them.

Salt: The hidden thief of calcium

Salt is the ingredient that makes fries sing and soup feel complete. But here’s the twist: too much sodium forces your body to flush out calcium through urine.

When calcium leaves, bones get robbed of their reserves. Over time, this increases the risk of bone thinning and fractures.

Salt doesn’t just sit in the shaker. It’s in bread, instant noodles, sauces, chips and even so-called “healthy” snacks.

The World Health Organization (WHO) recommends keeping sodium below 2 000mg a day (about a teaspoon of salt).

Smart swop: Use herbs, spices, lemon juice or lightly salted roasted nuts for flavour. Your taste buds adjust quickly, and your bones will thank you.

Sugar: The quiet saboteur