9 things you’re doing weakening your bones
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9 things you’re doing weakening your bones
Much emphasis is placed on heart, brain, and digestive health. But don’t forget about your bones. Bone health is a critical part of being able to lead a pain free and active lifestyle. When bone health is neglected, this can result in developing brittle, weak bones or osteoporosis putting you at high risk for cracks and fractures taking a long time to heal or leading to lifelong disability.
We all are familiar with the importance of sufficient intake of calcium necessary for building strong bones. But are you taking other necessary steps to preserve your bone health? Is it possible you may be doing certain lifestyle habits that also could be contributing to weak bones putting you at the same risk for cracks and fractures?
Here are 9 things you may be doing not realizing their effect on weakening your bones leading to poor bone health:
1. Consuming too much salt
As Americans, we love our salt. We love it so much that the average American consumes around 3,400 milligrams a day when between 1,500 to 2,300 milligrams is recommended.
Why would too much salt weaken bones? The reason is the more salt you eat, the more calcium your body loses through urination. If you already are consuming an inadequate amount of calcium, there will be a short supply of calcium in the blood which can be leached out of the bones. Then factor in a diet high in sodium or salt which can have an additional unwanted effect of increasing the risk of the bone-thinning disease of osteoporosis. This is a bad combination for our bones which will pay the price by becoming weaker.
Foods with some of the highest amounts of sodium include bread, pizza, cheese, chips, and cold cuts. Choose foods naturally low in sodium such as fruits, vegetables, fresh meat, unsalted nuts, and dried beans.
2. Lack of exercise
If you sit all day at work, come home and sit all night watching TV, your bones will not benefit. Lack of movement only leads to weak, porous bones. In order for your bones to be strong and dense, you need to get up and move. Exercise makes your bones stronger but its best when it is a weight-bearing exercise such as brisk walking, jumping rope, dancing, jogging, playing tennis, or lifting weights.
3. Too much non-weight bearing exercise
Swimming or bicycling is great cardiovascular exercises but do little for building strong bones. These non-weight bearing moves do not increase bone density, unlike walking or going on a long hike.
This is not to say you shouldn’t swim or bicycle for exercise but, be sure to balance activities by including weight-bearing moves such as weight lifting or mix it up with climbing stairs, hiking or dancing.
4. Spending too much time indoors
If you’re spending far more time indoors than out, it’s time to explore the great outdoors. The mineral calcium is the primary nutrient for excellent bone health. But in order for calcium to be absorbed into your bones, you must have sufficient vitamin D. One of our best sources of vitamin D is exposure to sunlight – hence, vitamin D’s nickname, the ‘sunshine vitamin.’ Just 10-20 minutes several times a week spent outdoors can help your body produce vitamin D. Other good ways to get in vitamin D is from food sources such as fortified cereals, juices and milk (both cow’s milk and plant- based milks such as almond, soy, rice or other plant-based milks) salmon, tuna, liver, egg yolks, and cod liver oil. Ask your doctor if you need a vitamin D supplement.
5. Imbibing in too much alcohol
One too many alcoholic drinks are bad for your bones. An occasional drink can be fine, but consuming 2 to 3 ounces of alcohol every day is not good. Whether consuming too much alcohol regularly or even binge drinking, this causes the stomach to not be able to absorb calcium adequately. Alcohol also interferes with the pancreas and its absorption of calcium and vitamin D. In addition, alcohol affects the liver, which is important for activating vitamin D which is necessary for calcium absorption.
6. Drinking too many cola-flavored sodas
One too many cola-flavored beverages can harm your bones. Some studies have linked bone loss with both the high caffeine and phosphorous contents in these beverages. This also includes too many cups of coffee or tea (high caffeine content) which can also rob your bones of calcium. Even though phosphorus is needed for healthy bones, excess amounts may disrupt calcium absorption as well as hormonal regulation of phosphorus, calcium, and vitamin D. Practice moderation when consuming these beverages and choose milk more often than not instead of soda for keeping your bones strong.
7. Smoking or exposure to second-hand smoke
Regularly inhaling cigarette smoke or breathing in second-hand smoke is not a friend to your bones. When you are exposed to this toxin, your body will not be able form new healthy bone tissue as easily if not exposed. The more years you either smoke or are around people who do, the weaker your bones can become.
Those who smoke also have a greater chance of breaking a bone and when that happens, it will take longer for them to heal. Quitting smoking can significantly lower your risk and get you on the road to better bone health.
8. Prescription medicine you may be using
There are certain medications that can have a negative impact on bone health. These include some anti-seizure drugs and glucocorticoids, like prednisone and cortisone, all which can cause bone loss. Medical conditions that often require an anti-inflammatory drug like glucocorticoids include lupus, asthma, rheumatoid arthritis, and Crohn’s disease. Check with your doctor on the effect of such medications and start having bone density testing at an earlier age.
9. Maintaining too low of a body weight
A low body weight is defined as having a body mass index (BMI) 18.5 or less. For some people, a low BMI may simply be a natural body weight for them. But for others, having a low BMI is often associated with poor nutrition which can affect bone health, particularly when their diet is insufficient in calcium. A low calcium intake combined with a low BMI can result in weakened bones increasing your risk of fractures and bone loss. Anyone who is small-boned should be doing weight-bearing exercises and asking their doctor if they need more calcium in their diet in the form of taking a calcium supplement.