Are your lifestyle choices making your bones weak?
Do your bones feel weak? Are you experiencing fatigue and pain in joints without an intense workout session? Do you struggle with frequent back aches? All these are signs that your bones might be getting weaker day by day. Our lifestyle choices have a great impact on our health, especially that of our bones. Did you know that weaker bones are more susceptible to fractures even with a small fall or soft hit?
We need to feed our skeletal structure with proper nutrients, vitamins and minerals to ensure that we can stand upright without needing support of a wall or stick. What do we eat? What do we drink? How much do we exercise? All of it directly impacts the density of our bones. Therefore, it is crucial to understand if we are leading an unhealthy lifestyle else we could land in a pickle.
Here are 5 habits that you must take a good look at,
- Excessive sodium intake – If you consume a high amount of salt, the content of sodium increases in the body. It increases the risk of fractures. Women at an older age and with postmenopausal symptoms are advised to consume food items that contain less amount of salt because it could affect the mineral density of bones.
- Excessive alcohol consumption – Studies claim that drinking too much alcohol impairs the capacity of the body to absorb calcium from food items. It affects the gastrointestinal tract that is responsible for extracting nutrients and minerals from the food. Alcohol increases cortisol levels in the human body and causes low mineral density in bones. It reduces the oestrogen level, which could lead to osteoporosis among women.
- Not getting enough vitamin D – Sunlight is a natural source of vitamin D, which is an important ingredient for enhancing the health of the bones. About 30 minutes to 40 minutes of sunlight exposes your body and helps to strengthen the ligament. People who lack vitamin D stand at a high risk of losing mineral density. It reduces the body’s capability to absorb nutrients, especially calcium from the food.
- Smoking – It poses many risks to our health. Apart from affecting the lungs and the heart, smoking also reduces the mass of the bones. This habit makes bones fragile and vulnerable to osteoporosis, which makes them susceptible to breaking and fracturing.
- Unhealthy eating habits – The three-meal plan is a crucial part of everyday routine. Skipping anyone can significantly affect the health of our bones. Making poor choices, eating junk food and not eating at the right time can lead to problems like heartburn, weight gain and weak bones. When your body does not get enough minerals and vitamins, it reduces the strength of your bones and adds to more pain.
Other parameters affecting the health of the bones include poor air quality, limited physical activity, and not maintaining a healthy lifestyle. Among many factors, age, ethnicity and gender exist beyond the control of humans. Therefore, our consideration should be on the parameters that we can monitor and improve.
Key takeaway for maintaining healthy bones
Taking care of your bones is not a difficult task. However, it is the culmination of a series of choices that favour the needs of the body. Eating greens, avoiding excessive sugar and salt, limiting fried food and soda and leaning towards proteins can help to maintain a healthy and strong skeletal structure. We need to be aware and stay on top of our health game.
By: 1Tab Desk | on 2021-07-04