- Too Much Salt-The more salt you eat, the more calcium your body gets rid of, which means it’s not there to help your bones. Foods like bread, cheeses, chips and cold cuts have some of the highest counts. You don’t have to cut salt out entirely but aim for less than 2,300 milligrams of sodium a day.
- Watching TV-It’s fine to enjoy your favorite show. But it’s way too easy to spend endless hours in front a screen, nestled on your couch. When it becomes a habit to lounge, you don’t move enough and your bones miss out.Exercise makes them stronger. It’s best for your skeleton when your feet and legs carry the weight of your body, which forces your bones and muscles to work against.
- Miles of Bike Rides-When you pedal to work or ride for hours on the weekend, your heart and lungs get stronger. Your Bones? Not so much. Because it’s not a weight-bearing activity, bike riding does not increase your bone density, unlike walks, runs, and hikes.
- Too Much Time in Your “Cave”-Maybe you need to get out more. The body makes vitamin D in sunlight. Just 10-15 minutes several times a week could do it. But don’t overdo it. Too much time in the sun can raise your risk of skin cancer. And there are some other catches, too.Your age, skin color, the time of year, and where you live can make it harder to make vitamin D.
- Limit your alcohol intake-When you’re out with friends, one more round might sound like fun. But to keep the bone loss in check, you should limit the amount of alcohol you drink. No more than one drink a day for women and two for men is recommended. Alcohol can interfere with how your body absorbs calcium.
- Overdoing Some Drinks– Regular consumption of carbonated drinks weakens bone growth and natural strength, decreases bone mineral content, causes weight gain, decreases lean muscle mass and triggers loss of calcium and iron. Hence, ditch those aerated drinks and switch to natural unsweetened juices or plain old water and tea or coffee.
- Bowls of Wheat Bran with Milk-What sounds healthier than 100% wheat bran? But when you eat it with milk, your body absorbs less calcium.Don’t worry about other foods, like bread, that might contain wheat bran. But if you’re a fan of the concentrated stuff and you take a calcium supplement, allow at least 2 hours between the bran and your pill.
- Smoke Breaks-When you regularly inhale cigarette smoke, your body can’t form new healthy bone tissue as easily. The longer you smoke, the worse it gets.Smokers have a greater chance of breaks and take longer to heal. But if you quit, you can lower these risks and improve your bone health, though it might take several years.
- Watch your weight-Your main focus for ensuring good bone health is by achieving a healthy weight. Regularly calculate your Body Mass Index by using a BMI to achieve a healthy weight.
- Genes matter a lot-Genetic predisposition plays a huge role in assessing your risk to various bone health problems. If you have a family history of osteoporosis, weak bone and fractures then you may need help from your doctor and take steps to prevent it.
- Obtain sufficient vitamin K-Vitamin K is essential for proper calcium regulation and bone formation. It increases bone mineral density, prevents fractures and works with vitamin D to promote good bone health.
- Change your diet-If you are a person who is more dependent on outside food or other junk food then change your diet right now. Skip junk food as far as possible as it only leads to weight gain and bone related problems. Include a well-balanced diet to get all the possible nutrients.
so keep all these things in your mind and take care of your bone.
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