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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.

6. Smoking

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.

SOURCE: https://www.care2.com/greenliving/7-habits-that-lead-to-weak-bones.html


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Practice Policy Update Regarding COVID-19

Dear Patients:

Our patients, employees and family are our top priority at Long Island Spine Specialists, P.C.

We ask you to not visit any of our locations if you have symptoms such as fever, sneezing, coughing and possible shortness of breath.

Please cancel your appointment and re-schedule once you are feeling better and are no longer suffering with symptoms.

Only non-symptomatic patients will be seen. No exceptions.

Accompanying family members – including children – are asked to remain in the waiting area and will not be allowed to enter the exam rooms.

During this time of high concern regarding the spread of COVID-19 (Coronavirus) we are taking extra precautions to maintain the highest possible standards of safety and cleanliness. Please be advised that we are carefully following recommendations from both the CDC and WHO and are here to help guide you through this time if needed.

Some steps we are taking to keeping safe:

  1. We know how important cleanliness is and always maintain the highest standards of cleanliness. To further offer you peace of mind, we have increased the frequency of the cleaning of our office.
  2. Rest assured that hand washing is strictly followed. Hand sanitizer is available to all staff and patients.
  3. Additionally, if you have recently traveled to a country with high rates of the coronavirus or have been on a cruise, please reschedule your visit for at least 14 days from your return date. We will gladly accommodate your needs to reschedule. At that time, a telehealth interface can be arranged if necessary.

Find up-to-date and accurate information on the Centers for Disease Control and Prevention (CDC) website and feel free to reach out with questions.

- Your team at Long Island Spine Specialists, P.C.

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To learn more about Long Island Spine Specialists – and to discover how we can relieve your pain and help you find an improved quality of life – please contact our office today and schedule a consultation.

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