We frequently concentrate on keeping our hearts healthy, losing weight, or improving our mental agility. However, there is an equally important part of our health that is frequently overlooked: our bones. Strong healthy bones serve as the foundation for our bodies, allowing us to move, stay active, and protect key organs.
Unfortunately, certain habits can unknowingly contribute to bone weakening, increasing the risk of fractures and osteoporosis. By identifying and addressing these habits, you can take proactive steps to protect your skeletal system and promote long-term bone strength.
"It is important to prioritise bone health with a balanced approach. Imbibing simple habits such as consuming calcium rich food, weight training exercises, regular yet controlled exposure to vitamin D via sunlight can contribute to healthy bone health. It is all about small, consistent efforts to ensure a sturdy foundation for a healthier, stronger bone density", said Dr Achal Saradava, Consultant Orthopedics & Joint Replacement Surgeon, HCG Hospital, Rajkot.
Following A Sedentary Lifestyle
A sedentary lifestyle without regular exercise might weaken your bones. Physical activity, especially weight-bearing workouts such as walking, jogging, and weightlifting, promotes bone growth and density. Regular exercise can help you retain strong bones and lower your risk of developing osteoporosis.
Lack Of Nutrition
A diet lacking in essential nutrients, particularly calcium and vitamin D, can contribute to weakened bones. Calcium is a building block of bone tissue, while vitamin D aids in calcium absorption. Insufficient intake of these nutrients can lead to decreased bone mineral density.
Include calcium-rich foods such as dairy products, leafy greens, and fortified foods, and ensure adequate exposure to sunlight or consider supplementation for vitamin D.
Excessive Alcohol Consumption
Excessive alcohol consumption has been linked to bone loss and increased risk of fractures. Alcohol interferes with the body's ability to absorb calcium and affects hormone levels that regulate bone health. Limit alcohol intake to moderate levels (up to one drink per day for women and two drinks per day for men) to minimise the negative impact on bone health.
Also read: 7 Foods To Eat For Healthy Bones
Smoking
Smoking is detrimental to many aspects of health, including bone strength. Cigarette smoke contains harmful chemicals that accelerate bone loss and decrease bone density. Smokers have a higher risk of fractures and are more likely to experience complications during bone healing. Quitting smoking not only benefits your lungs but also improves your bone health.
Excessive Caffeine Consumption
While moderate caffeine intake does not pose significant risks, excessive consumption may affect calcium absorption and increase calcium excretion in urine. This can potentially contribute to decreased bone density over time. Be mindful of your caffeine intake and consider healthier alternatives like herbal teas or decaffeinated options.
Crash Dieting
Engaging in crash diets or severe calorie restriction can adversely affect bone health. Inadequate calorie intake and rapid weight loss can lead to decreased bone mineral density. Opt for a well-balanced diet that includes sufficient calories and essential nutrients to support overall health, including bone health.
Lack of Sun Exposure
Limited exposure to sunlight can result in vitamin D deficiency, which is essential for calcium absorption and bone health. Spending time outdoors, especially during peak sunlight hours, helps your body produce vitamin D.
It’s important to balance sun exposure with proper sun protection measures to prevent harmful UV radiation.
Chronic Stress
Stress can have a harmful impact on your bone health. As per a research published in Frontiers in Endocrinology, cortisol and other stress hormones influence bone remodelling, resulting in decreased bone production and increased bone resorption. Adopting stress-reduction measures, such as exercise, meditation, or participating in hobbies, can assist to offset its negative effects on bone health.
Also read: Bone Health During Perimenopause: 6 Health Tips Every Woman Should Follow
Inadequate Sleep
Sleep deprivation can disrupt hormone production and impact bone health. During sleep, the body repairs and rebuilds bone tissue. Chronic lack of sleep can interfere with this restorative process, contributing to weakened bones over time. Aim for 7-9 hours of quality sleep each night to support optimal bone health.