Think Before You Drink: How Festive Beverages May Weaken Your Bones

As winter holidays approach, our cravings turn to traditional drinks like rich hot chocolate, spiced cider, creamy eggnog, and sweet lattes. While they evoke warmth and celebration, these beloved beverages carry hidden risks - not only for weight gain but also, surprisingly, for our bone health.

Excessive sugar, a hallmark of many holiday drinks, can indirectly harm bones. Registered dietitian Kezia Joy explains that high sugar intake increases calcium excretion through urine, reducing the amount available to maintain bone density. Moreover, frequent blood sugar spikes may disrupt vitamin D function, impairing the body’s ability to absorb calcium effectively. Though research on the sugar–vitamin D link remains limited, studies suggest a bidirectional relationship: vitamin D deficiency might also influence blood glucose levels. Additionally, sustained high sugar consumption can promote low-grade inflammation, potentially disrupting long-term bone remodeling.

Different holiday drinks impact bone health in varying ways. For instance, while milk-based hot chocolate provides calcium, store-bought versions often contain 20-30g of added sugar per serving. Eggnog offers calcium and protein but is loaded with sugar and saturated fat. Mulled wine provides antioxidants, yet its alcohol content hinders calcium absorption. Specialty seasonal coffees can exceed 50g of sugar with little nutritional value. Experts recommend limiting added sugar to about 25g for women and 36g for men daily. Healthier swaps include unsweetened cocoa with low-fat milk, sugar-free spiced tea, reduced-sugar coffee with cinnamon, or fortified plant-based milk, allowing festive enjoyment while protecting bone health.

In summary, while holiday drinks are part of seasonal joy, moderating sugar intake is crucial for preserving bone health. By choosing beverages rich in calcium, vitamin D, and protein, and low in added sugars, you can celebrate responsibly while protecting your bones from hidden long-term damage.