Bones, the most important part of the human body, protect our organs, store minerals, and help our bodies move. So, for the overall well being of your body, good bone health is vital. Almost half of men and women tend to break their bones due to osteoporosis, a condition characterized by the thinning of the bones, and other bone diseases.
Along with this, our food habits and lifestyle choices can put our bones at risk, causing them to become weak and brittle over time. To keep your bones at their healthiest, avoid these common habits that have proven to be simply bad for your bones.
- Too much alcohol – By increasing cortisol production and decreasing the production of certain hormones, alcohol can interfere with the body’s ability to fully absorb calcium. This causes your bones to thin over time. It is recommended by experts that women limit alcohol intake to no more than one drink a day, and men to no more than two a day.
- Smoking – Smoking cigarettes eventually makes it harder for your body to form new healthy bone tissue, and the longer you smoke, the worse it is. The chance of breaking your bones increases when you are a long time smoker, along with the damage taking longer to heal. Quitting smoking can help you to improve your bone health and decrease the risk of bone breakage. Not to mention that smokers may also be increasing their risk for heart disease, chronic lung disease, and diabetes, as well.
- Being sedentary – Our bodies are meant to move, and exercising regularly helps your bones get stronger. Spending too much time sitting, lying down in front of the TV, or just being inactive is bad for your bone health. Regular walking is one of the best things a person with osteoporosis can do to improve bone health. So, get up and move!
- Spending too much time indoors – Vitamin D is essential for bone health, as it helps the body absorb calcium. People who spend too much time indoors can wind up with a Vitamin D deficiency, as it is produced by the body’s exposure to sunlight. Spending 15 mins in the morning sun, everyday, gives you enough Vitamin D to remain healthy. Adding fortified cereals, juices and milk—even almond, soy or low-fat milk—can also help.
- Too much salt – Researchers have found that “There is absolutely a correlation between high salt intake and lower bone density”. The study also shows that foods high in sodium may contribute to osteoporosis. As our sodium intake increases, our calcium stores are also depleted. So, it is best to limit consumption of sodium to 1,500 and 2,300 milligrams per day.
Bone diseases can be life-threatening, especially when not treated on time. However, just a few steps can ensure that your bones remain healthy, allowing you to live a long, happy life, free of being confined to one space.