Providing a structure to keep us upright and protection to our internal organs, bones are an integral and significant part of the human body. But we often fail to properly take care of our bones which leads to low bone density, weaker bones, and other health issues. If we don’t give enough attention to our bone health, our bodies become more susceptible to serious diseases and conditions like osteoporosis which can make our bones fragile and prone to breaking as well as affect our mobility in old age. If you can take care of your bones now, then it might do you a world of good later on in life. So here are six harmful practices that lead to poor bone health — avoid doing these at all cost!
You Don’t Move A Lot
When you don’t move around a lot, your bones get weaker. Exercising, weight training, walking, and running are some of the ways that can help in improving bone and muscle strength. Try not to be tempted to become a couch potato when you find yourself with some free time. If going to a gym every day is not your thing, enroll in a dance, yoga, tai-chi, or pilates class. Moving a lot will help you be more agile, and in your old age, it will make you fitter and healthier.
You Avoid Sunlight
Sunlight is an incredibly important part of our lives. It helps in the synthesis of vitamin D and helps absorb calcium that helps build up our bones. Unfortunately, though, we tend to avoid sunlight or don’t get enough during winter time. Going out in the sun especially in tropical countries can be quite tedious. While people under 50 years of age need 400 to 800 IU of vitamin D, people over 50 years of age need 800 to 1000 IU of vitamin D. However, most of us fall short of these numbers. Hence, doctors often advise us to take vitamin D supplements. If you take tests that show a low level of vitamin D, make sure to ask your doctor for it.
You Smoke A Lot
Smoking is not good for our health for so many reasons, and weak bones is one of them. Research has indicated that smoking messes up the activities of osteoblasts and osteoclasts, which helps in building new bones and also break down old ones. Hence, it is easy to guess why smoking will affect your bone health adversely. Apart from that, we all know how smoking can cause cancer. For a better, healthier, and longer life, quitting cigarettes for good is imperative.
You Love Drinking Alcohol And Soda
If hanging out with your friends often and partying is what you do during the weekends, then you are in deep trouble. Alcohol and sugar are bad for your body overall, and they are even worse for the bones. Both of these attack the hormones that help in the absorption of calcium. Carbonated drinks can be the reason behind low bone density as well. Hence, drink responsibly and avoid sugary drinks!
You Have A Low Calcium Diet
Having an unhealthy diet can also be the reason behind bad bone health. Eating food that is rich in calcium means we don’t have to be entirely dependent on supplements. Natural sources are best when it comes to our body as they are absorbed by the body much better and faster. Hence, dairy products, fish, nuts, lentils, and leafy greens must be a part of your diet. Having a balanced diet and working out regularly is the key to a more healthy life, eliminating all possibilities of deadly diseases.
You Keep Losing More Weight
We have all become conscious of the necessity to stay healthy these days. But few of us know that maintaining a healthy body weight is important. Too much of anything is bad, and sometimes, losing too much weight can lead to a Body Mass Index or BMI that is less than 18.5. This situation can lead to osteoporosis, subsequently making your bones more fragile.
It goes without saying that, maintaining a healthy lifestyle and acquiring a few good habits is the key to a good life. The moment we realize that and start following it, we wouldn’t have to worry about any of our body parts including our bones.