Bad to the Bones: What to Avoid for Bone Health
- Dietitian.Lauren Hmede
- Apr 29, 2019
- 3 min read
1. Too Much Salt
High salt intake was linked to high calcium excretion which for sure not good for bones health. This does not mean that you need to cut salt entirely but instead you need t consume less than 2300 mg of sodium daily.Foods like breads, cheeses, chips, and cold cuts have some of the highest counts.
2. Binge Watching
It is fine to enjoy your favortie movie for 2 hours but it is not good at all to spend all your day sitting in the front of screen this will lead to less body movement and less bones use.
It is better to replace sedentary lifestyle with exercise as it keeps your bones strong.
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 gravity.
3. Miles of Bike Rides
When you pedal to work or ride for hours on the weekend, your heart and lungs get stronger. Bike riding dont strength bones as it is not a weight bearing exercise unlike walks, runs, and hikes.
If you’re an avid cyclist, you’ll want to add some time in the weight room to your routine and mix it up with activities like tennis, hiking, dancing, and swimming (the water’s resistance helps your bones).
4. Too Much Time in Your “Cave”
Instead of sitting in the front of screens you csn enjoy the sunlight for 10-15 minutes to have vitamin D but dont expose your skin for prolonged hours as this lead to skin cancer.
Absorption of vitamin D will depend on your age, skin color and time of the year in addition to the place you live in.
Add fortified cereals, juices, and milks (including almond, soy, rice, or other plant-based milks, as well as low-fat dairy) to your diet. Consult your doctor for vitamin D supplements.
5. Another Pitcher of Margaritas
To prevent bone loss you need to reduce your alcohol intake as it interferes with calcium absorption. No more than one drink a day for women and two for men is recommended.
6. Overdoing Some Drinks
some studies have linked bone loss with both the caffeine and the phosphorous in sodas and colas beverages. Other experts have suggested that the damage comes when you choose to have a soda instead of milk or other drinks that contain calcium. Too many cups of coffee or tea can also rob your bones of calcium.
7. Bowls of Wheat Bran With Milk
When you eat 100% wheat bran 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.
8. Smoke Breaks
The longer you smoke the worse your bones get.
If you quit smoking, you can lower these risks and improve your bone health, though it might take several years.
9. Your Prescriptions
Some medications especially if prescribed over long period may worsen your bones. Some anti-seizure drugs and glucocorticoids, like prednisone and cortisone, can cause bone loss. You might take anti-inflammatory drugs like glucocorticoids if you have conditions such as rheumatoid arthritis, lupus, asthma, and Crohn's disease.
10. Being Underweight
A low BMI below 18.5 means more risk for bones fractures. So if you are underweight you need to make weight bearing exercise and ask your doctor for calcium supplements.
11. If You Take a Tumble
When you tripped as a child, you probably got right back up again. As you get older, though, falls get more dangerous, especially if you have weak bones.
A fracture or broken bone can take a long time to heal. In older adults, it can often be the start of a decline that’s hard to come back from. Walk easier at home with safety features like grab bars and non-slip mats. Clear the clutter from your path, indoors and out, to avoid a misstep.
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