When it comes to our health, we often pay less attention to our bones. We think that bone related problems are something we have to deal with in the later stages of life and this is where we make the greatest mistake.
There are a number of small things that we do every day, which can make us prone to bone-related problems like osteoporosis. Although we might not feel its effect right now, but you have to deal with its consequences later.
Osteoporosis is a condition that weakens bones and makes them fragile, making them prone to injury. The problem develops slowly and is diagnosed after an injury later in life. Here are a few simple everyday habits that can put you at the risk of developing osteoporosis:
It is well known to all that sunlight is necessary for our bones as it gives you a boost of Vitamin D. Vitamin D protects our bones and helps our body to absorb calcium.
As per the American National Osteoporosis Foundation, adults under 50 need 400 to 800 IU of vitamin D every day and people above 50 need 800 to 1,000 IU. If you are not getting enough Vitamin D from sunlight, then ask your doctor for some supplements.
If you are too lazy
The more you move your bone, the stronger they will become. Exercising not only strengthens your muscles, it also toughens the bone. If you want to build strong bones then instead of lying all day long on the couch, move your feet. Run, walk, dance, do whatever you like, just avoid being sluggish.
Smoking
Cigarette smoking is not only injurious to your lungs, but it is also bad for the bone. Several studies have revealed that smoking can increase the risk of osteoporosis. Smoking affects the activity of osteoblasts (cells which build new bone) and osteoclasts (which resorb or break down old bone), which in turn makes the bone weak.
Alcohol and soda
Do you love consuming alcohol and soda? If yes, then it might also make your bones weak. Drinking too much alcohol affects the production of hormones necessary for the bone and absorption of calcium. Consuming excess of carbonated beverages is also linked with low bone density.
Eating an imbalanced diet
Calcium is very essential for strong and dense bones. So, it is very important to have enough calcium. We generally get calcium from the foods we consume and if it is not balanced well, then it can cause nutrient deficiency. In order to keep your bones strong, have a well balanced and healthy diet.
Weight loss
It is important to maintain a healthy body weight, but shedding too many kilos is also harmful. As per some studies, the body mass index (BMI) of less than 18.5 can increase the risk of osteoporosis.
Your sleep pattern
It is common for all humans to ignore their sleeping problem, but it can have a major impact on your health. Whether we do it due to office work or to watch our favorite show, it is a common habit. Studies have revealed a link between sleep apnea and bone problems.
