Table of contents:
Bones play many roles in your body, including supporting good posture, protecting internal organs, supporting muscles, and storing calcium. As you age, your bones will slowly lose their density, which makes you prone to bone loss or other bone problems. But osteoporosis can be slowed or even completely prevented if you maintain healthy bones during childhood, adolescence, and even into adulthood. Here are some things you need to avoid to maintain healthy bones.
Bad habits that you must avoid to prevent bone loss when you are old
1. Smoking
In fact, smoking is not only bad for your lungs, it's bad for your bone health as well. Studies published through healthguidance.org show that:
- Smoking can reduce the production of the hormone estrogen which is important for maintaining strong bone health in women.
- Smokers cannot absorb calcium which is essential for maintaining strong bones efficiently. Smokers tend to have smaller bone size and lower bone mass.
- The fracture cure rate is lower in smokers.
- By age 70, the bone density of smokers was 5 percent lower than nonsmokers.
2. Poor diet
Nutrition is one of the most important factors for optimal bone growth. So, bad eating habits can cause you to lose the amount of calcium your body needs. Here are some eating habits you need to avoid:
- Too much salt. The more salty or salty foods you eat, the more calcium you lose. A study published in the Asia Pacific Journal of Clinical Nutrition in December 2016 found that men in China who have a habit of eating salty foods are more prone to developing osteoporosis.
- Too much soda. Excess soda consumption has been linked to decreased bone density. The study, published in The American Journal of Clinical Nutrition in September 2014, also noted that the more soda consumption, the greater the risk of hip fracture.
- Consumption of excess caffeine. A study published in BMC Musculoskeletal Disorders in October 2016 found that caffeine consumption contributes to low bone density in postmenopausal women. The study found that caffeine consumption depletes calcium from bones and reduces bone strength. In addition, the xanthines in coffee can increase the release of calcium through urine which triggers bone loss.
- Red meat. Eating too much animal protein can also deplete calcium from your bones. Red meat is rich in sulfur-containing amino acids. These amino acids can increase the amount of calcium released in the urine, even without you knowing it. But this doesn't mean you have to abstain from eating protein. Within reasonable limits it is still permissible to eat meat, but also increase your protein intake from better vegetable sources.
A study published in Advances in Nutrition in January 2017 found that cutting back on red and processed meat and soft drinks, fried foods, candy and desserts, and refined grains all had a positive impact on bone health.
3. Lack of sleep
According to a study published in the Journal Evidence-Based-Medicine, lack of sleep can damage bone and bone marrow health, reducing and making bone compaction more difficult. As a result, lack of sleep can make you prone to bone loss (osteopenia) and osteoporosis later in life.
