6 unhealthy habits that degrade bone health
Bones support the body and make movement possible. Along with protecting the brain, heart, and other vital organs from injury, they also help improve balance and coordination. Bones are a vital part of the human body, and keeping them in good shape is essential. However, several every day habits can degrade them and make one more prone to injuries and chronic medical conditions, so here are some of the habits one must avoid:
Overeating salt
Salt has been linked with causing excessive calcium secretion through the kidneys. People who consume high amounts of salt regularly are also at a higher risk of developing osteoporosis, which can cause bone thinning. Therefore, to maintain good bone health, limiting salt intake to the suggested amounts (2,300 milligrams per day for healthy adults) is important.
Not getting enough vitamin D
Staying indoors all day can significantly impact bone health and increase the risk of fractures and osteoporosis. To absorb calcium, it is essential also to consume the recommended dosage of vitamin D. This vitamin is usually made in the skin after exposure to sunlight, so stepping out in the sun can help. However, one needs to limit their time in the sun to 10-15 minutes, as too much exposure to sunlight also increases the risk of skin cancer. Other sources of vitamin D include fortified juices, cereals, milk, or supplements.
Lack of exercise
Exercise, especially weight-bearing or strength training, has been linked to higher bone mass and stronger bones. Bones are made up of changing tissue, and their strength constantly evolves based on the pressure on them. Introducing an exercise routine while young can help build denser bones and reduce the risk of bone loss in the future.
Consuming too much sugar
While there are no direct reports linking sugar consumption to depleting bone health, limiting one’s intake of sugar for overall health is advisable. Additionally, in a study conducted among post-menopausal women, sugar-sweetened beverages such as soda have also been associated with reduced mineral density in the bone and an increased risk of fractures. Instead of relying on processed sugary foods and beverages, opt for sweeter, antioxidant-rich foods such as prunes, cranberries, and other fruits that can help improve bone health and boost immunity.
Drinking excessive amounts of coffee
Consuming too much caffeine has also been linked to calcium loss, thus increasing the risk of bone thinning. According to a study, roughly 6 milligrams of calcium are lost for every 100 mg of caffeine ingested. Switching over to decaf coffees and herbal teas can help maintain bone health and prevent the onset of osteoporosis.
Consuming too little or too much protein
Proteins form an important pillar in one’s daily food intake. They help acquire and maintain appropriate bone mass, especially during the stages of growth. Consuming adequate amounts of protein (and calcium) can also help maintain bone mass and reduce the risk of fractures among seniors. However, newer studies have found that people who actively rely on high-protein food plans (often exclude other nutrients) are likely to experience thinning bones due to calcium loss. In addition, consuming foods rich in calcium, vitamin D, and vitamin K can help offset any adverse side effects of high protein intake.
