Bones are living, constantly changing structures that not only hold you up but also protect all your internal organs. Most people hit peak bone mass in their late 20s and from about 35 the bone tissue begins to slowly decrease. You can’t overstate how important it is to keep your bones strong and healthy. One way to strengthen your bones is to do away with habits that lead to weakening them. This is especially important for women who are more susceptible to osteoporosis because of hormonal imbalance. Here are common habits that lead to weak bones.
Sedentary living
Bones need to be placed under stress to grow stronger. This is why living a sedentary lifestyle quickly results in weak bones and eventual osteoporosis. Regular exercise, especially for people whose jobs require them to spend a majority of the day seated is an important habit to cultivate. Not engaging in physical activity puts your health at risk. Regular exercise triggers the formation of new bone tissue, increases bone density, and improves overall bone health. Go out for a daily walk to exercise and catch some vitamin D especially if you work from home or stay seated most of the day.
Poor eating
Certain eating habits are linked to weak bones. Excessive intake of protein can wreak havoc on your bones and body. Protein is healthy for the body’s functioning, but excessive consumption has a negative effect. Consuming food low in calcium also weakens bones because calcium is essential in the formation of bones. A high salt intake is linked to lower bone density. This is because a high salt intake can lead to calcium deficiency.
Drinking alcohol
Consistently drinking more than one to two alcoholic drinks per week has been linked to a decrease in bone mass. This is because alcohol interferes with calcium and vitamin D absorption both of which are critical for bone formation. For this reason, people who eat roasted or barbecued meat while drinking are at a higher risk of having weak bones.
Caffeine
People with a coffee habit will be unhappy to hear that too much caffeine inhibits the absorption of calcium in the intestines. Studies show that a high intake of caffeinated beverages increases bone loss and the risk of fracture in some people. The phosphoric acid in soda is what gives it its tangy taste and adds to its consistency. Unfortunately, phosphoric acid flushes calcium out of the body which leads to lower bone density and weak bones.
Smoking
Smoking leads to weak bones with research suggesting it is because of the ingredients. Smoking hinders the formation of new bones and causes the existing bone tissue to break down more rapidly. The bones become weak and brittle and this problem is compounded for people who smoke and drink.
Weight loss regime
Dramatic weight loss is directly associated with bone loss. This is because low caloric intake increases the risk of osteoporosis. It denies the body essential nutrients required for bone health and bone formation. If you’re on a weight loss regime, ensure that it features exercise in conjunction with nutrient-rich food to prevent you from developing weak bones.
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