Maintaining a strong skeletal frame is important as we age for it will protect us from broken bones due to accidents, chronic pain, and arthritis. Most of us know that a healthy diet and exercise help us maintain healthy bones. So, what should we avoid that weakens bones? In this post we’ll explore 9 things that can lead to a weakening of your bones.
Too Much Salt
Salt removes calcium from the body, which can weaken bones. Here is the catch, you need some salt in your diet or else your electrical neural pathways won’t work properly. Find a middle ground and consume no more than 2,300 milligrams/day.
HINT: Breads, cheeses, chips, and cold cuts have some of the highest amounts of salt. If the food has been processed, it will likely have a high amount of salt.
We all enjoy a good television show, website, or a lazy day around the house. But if you always binge watch, spend hours on the computer, or every day is a lazy day, you are hurting your bones. Exercise strengthens bones, whether you are walking, running, lifting weights, gardening, or doing yoga. Allow your body to move against the resistant force of gravity, and your bones will be happy.
Your Only Exercise Is Riding the Bike
Bicycling is FANTASTIC for the heart and lungs and is also a great way to help you drop weight. BUT it is not a weight bearing exercise, which is what your body also needs. If you are an avid cyclist, keep on rolling, but consider adding a walk and or weight training to your routine.
Too Much Time Indoors
Your body needs sunlight as your body produces Vitamin D when exposed to the sun. In our modern society, we spend most of our time indoors, and thus we don’t receive the Vitamin D we need. Your doctor has likely talked to you about supplements. Another course of action is to spend at least 10-15 minutes a day in the sun. No one is saying you need to get a tan and risk skin damage, but some sun exposure is necessary.
Another Round of Drinks
Alcohol restricts your body’s ability to absorb alcohol. Limit your daily alcohol intake to 1 drink per day for women and 2 drinks per day for men.
Wheat Bran Cereal and Milk
Sounds odd, but 100% wheat bran cereal restricts the absorption of calcium in milk. That doesn’t appear to be the case in other items, like bread with wheat bran. So, consider a two hour separation between your wheat bran consumption and your favorite source of calcium.
If you smoke, then stop. No surprise in that statement, and smokers know they should stop. Most of us know what smoking does to the heart and lungs, but what is does to the bones is that smoking restricts bone growth, and thus if you have an accident and break a bone, it will take far longer to heal than if you didn’t smoke at all. And for women trying to reverse bone loss, smoking will stop or greatly hinder your attempts.
Long term use of glucocorticoid medications, like prednisone and cortisone, can cause bone loss. You like use these anti-inflammatory drugs if you have rheumatoid arthritis, lupus, asthma, or Crohn’s disease.
Being underweight, a BMI of 18.5 or less, means a greater chance of fracture and bone loss. Your doctor can best tell you I you are or are not underweight, so consult with him or her if you are concerned.
Thanks to the folks at WebMD for some of these ideas. https://www.webmd.com/osteoporosis/ss/slideshow-bone-wreckers
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