- Cold water with lemon
- Sparkling water
- Unsweetened herbal tea
- Regular tea in moderate amounts
- Water with fresh fruit
- Milk or a calcium-fortified beverage, when appropriate
You don’t need a brightly colored energy drink to get through an afternoon slump.
Sometimes the simplest solution is food, water, a short walk, or a good night’s sleep.
4. Alcohol
This one deserves special attention because the evidence is clearer when alcohol consumption becomes excessive.
Regular heavy alcohol use can negatively affect bone health. Mayo Clinic lists excessive alcohol consumption among the lifestyle factors that can increase osteoporosis risk.
Alcohol can interfere with the body’s ability to maintain healthy bones, and heavy drinking can also increase the risk of falls. For someone with fragile bones, a fall can have serious consequences.
The National Institute of Arthritis and Musculoskeletal and Skin Diseases also identifies chronic heavy alcohol consumption as an important risk factor for osteoporosis.
But there’s an important distinction here.
This doesn’t mean that everyone who occasionally enjoys a glass of wine or beer is damaging their bones.
The concern is particularly with excessive or frequent drinking.
Mayo Clinic advises moderation, describing moderate alcohol consumption for healthy adults as up to one drink a day for women and up to two drinks a day for men. Individual circumstances can differ, however, and some people should avoid alcohol altogether because of medications or health conditions.
If you drink alcohol
Pay attention to how often you drink rather than focusing only on what type of alcohol you choose.
A habit of drinking heavily several times a week is very different from occasionally having one drink with dinner.
If cutting back feels difficult, talk with your healthcare professional. Getting help is much better than ignoring a habit that may be affecting your overall health.
5. Processed Fruit Juices and Sugary Juice Drinks
Fruit juice sounds healthy because it comes from fruit.
But there is an important difference between eating whole fruit and drinking a heavily processed or sugar-sweetened juice beverage.
Some packaged juice drinks contain added sugars and provide much less of the overall food experience you get from whole fruit.
If a juice drink is mostly sugar and is consumed frequently, it may contribute to an overall diet that is less nutritious.
And just like soda, there is another issue: what the drink replaces.
If you’re regularly filling your glass with sweetened juice instead of water, milk, or another nutrient-rich beverage, you may be missing opportunities to get nutrients that support overall health.
That doesn’t mean you have to eliminate orange juice or another 100% fruit juice from your diet.
Instead, check the label.
Look for beverages without added sugar when possible, and pay attention to serving size.
