7 Habits that Lead to Weak Bones
Our bones can start to lose density at a very early age. Luckily, our bodies are always forming new bone. In our teens and 20s, our bodies form new bone faster than they breaks down old bone.
After 30, however, new bone production slows down, and we start losing bone mass. Poor habits can cause some people to lose bone mass faster than others. These bad habits increase the risk of bone conditions, such as osteoporosis.
HABITS THAT WEAKEN YOUR BONES
Being aware of the habits that weaken your bones can help you minimize bone loss and lower your risk of fractures. Below are seven habits that lead to weak bones.
1. Eating too Much Protein
Many people are worried about protein deficiency, but the truth is most of us get more protein than we need. Even vegans get plenty of protein from these sources.
While adequate protein intake is beneficial, excessive intake can wreak havoc on your body. When you eat too much protein, your body excretes more calcium, and your bones don’t get enough of this essential mineral.
2. Drinking too Much Coffee
You may be harming your bones if you can’t last a few hours without a cup of coffee or other caffeinated drinks. Observational studies show that high intake of caffeine-containing beverages increases bone loss and the risk of fractures in some people.
Too much caffeine seems to inhibit the absorption of calcium in the intestines. But for most people, caffeine doesn’t harm the bones if they get the daily recommended intake of 1,000 to 1,200 mg of calcium per day.
3. Being Inactive
Do you sit on the desk or couch all day? If so, you’re losing bone mass at a faster rate. Staying active is one of the surest ways to keep your bones strong. Even simple exercises, such as walking, have been shown to improve bone density.
For the best results, do strength training and weight-bearing exercises, such as running or jumping rope.
4. Losing too Much Weight
It’s fine if you aspire to reach a healthy weight, but aiming to be too thin can harm your bones.
An article from Harvard Health explains that people who lose too much weight have a higher risk of osteoporosis. Having a BMI under 21 or weighing less than 127 pounds puts you at a higher risk.
5. Stay Indoors all Day
People who work from home tend to stay indoors all day. Not only does that keep you inactive, but it also reduces your sunlight exposure. Sunlight is a good source of vitamin D, which is essential for the absorption of calcium, so make sure you get at least 20 minutes of sunlight exposure every day.
You already know that smoking is detrimental to your health, but did you know that one of the ill effects of smoking is increasing your risk of bone fractures?
Women who smoke tend to produce less estrogen and experience menopause earlier, according to research. This consequently increases their risk of osteoporosis among other diseases.
7. High Salt Intake
Research shows that high intake of sodium can lower calcium levels in your body. When your body excretes sodium, it takes calcium along with it. That’s why people on a high salt diet have a higher risk of osteoporosis and kidney stones.