Written By: Debjani Arora | Updated : November 16, 2015 4:07 PM IST
As a natural process of aging, every part of your body starts to lose its vitality and strength. Your skeletal system or bone health is no different. Mineral loss in bones starts sometime around the age of 35 and continues till late in your life and this is not something to be ignorant about. Deteriorating bone health leads to osteoporosis, arthritis, joint pains and other debilitating conditions that could compromise your living standards to a great extent. While, you can blame age and general physiological process for this natural disaster, your lifestyle and vices are also accountable for the same. Here are eight things that would be ruining your bone health.
Here are few things that you can do to prevent bone density loss:
1.Get enough calcium in your diet: This is no news for you that calcium is vital for your bone health. However, do you really pay attention to get the requisite amount of calcium through your daily diet to improve bone health? If no, then this can alone be a leading cause in weakening your bones and making you prone to fractures later in life. Remember you need at least 1000 mg of calcium daily in your diet for better bone health. In case of lactating mothers the requirement is 1500 mg. However, never go overboard with your calcium intake as it could lead to other consequences like kidney damage, frequent urination and muscle weakness among other complications. Some good sources of dietary calcium are leafy green vegetables, dairy products, dry fruits etc. Try to get more calcium from dietary sources than supplements. Here are five signs of calcium deficiency you need to know.
2.Concentrate on acquiring other vitamins and minerals: While calcium is important for bone health and density, it alone won t be of much help. This is because your bone health depends 80 percent on calcium intake and 20 percent on minerals like phosphate, magnesium, zinc, copper, iron, fluoride along with vitamins like D, A, C and K. In the broader perspective though it is believed that Vitamin D aids in calcium absorption, however, the other micronutrients and vitamins also have a major role to play in ensuring calcium absorption. Eat a proper balanced diet so that you don t miss out on essential minerals and vitamins for the sake of your bones. Here are three symptoms of osteoporosis you ought to know.
3.Quit smoking: Cigarettes contain nicotine and free radicals that make the bones weak and prone to bone damage. In women, smoking affects the hormonal activities in addition to reducing bone density and hence leading to osteoporosis. Smoking increases the production of two proteins that stimulate the production of osteoclasts, cells that break down bones. This also causes osteoporosis and weakening of the bones. Smoking restricts blood flow to bones by blocking small arteries, resulting in weaker bones, says Dr Dr Gautam Kodikal, Senior Orthopaedic Surgeon, Nova Specialty Hospitals, Bangalore. A study has also indicated that constant smoking could increase risk of hip fracture by 31 percent in women and 40 percent in men. Here are 25 things that happen to your body when your smoke.
4.Reduce alcohol intake: Heavy consumption of alcohol interferes with Vitamin D metabolism and absorption of calcium by the bones. Moreover, liver function in alcoholics gets impaired, which further reduces Vitamin D levels in the body. It also decreases estrogen and testosterone levels in humans, which leads to osteoporosis. Occasional drinking doesn t have such severe consequences on bone health as chronic drinking. Here are some other side effects of alcohol consumption.
5.Say no to caffeinated drinks: In a study conducted by the Swedish Department of Toxicology s National Food Administration, researchers found that women who drank 330 mg of caffeine or more a day had an increased risk of bone fractures. Another study also showed that consumption of diet colas and soda could also interfere with bone health and lead to osteoporosis. The source of caffeine was also important while establishing a connection with bone density loss. However, it is essential to keep in mind that caffeine intake alone doesn t affect bone health. Low calcium intake along with continuous caffeine intake would erode bone health adversely.
6.Check your protein intake: Protein is important for muscle health and aids in building bone health too, however, too much of protein in your diet, especially animal protein, is detrimental towards bone health. This is because too much protein in the diet releases a chemical with acidic properties called sulfate which is neutralised by bone citrate and carbonate leading to bone density loss. However, other nutrients in foods can help in protein metabolism without bone density loss. For instance, high potassium levels in plant protein-rich foods, such as legumes and grains, will decrease calcium extraction from bones that happens due to excessive intake of animal rich protein. Hence, having a balanced diet is imperative in preventing bone density loss. Here is how having a high protein diet can be damaging for you.
7.Opt for resistance training: Exercises go in a long way to ensure strong bones and improve bone mass density. However, this doesn t mean taking a stroll in the park everyday of your life. It is weight-bearing exercises that work against gravity is what makes your joints and bones stronger ensuring bone mass density. Brisk walking, jogging, hiking, climbing stairs and weight training all aid to better bone health and aid in building bone mass density. A study concluded that when such activities were encouraged in childhood it lead to better bone health in adulthood and reduced the chances of osteoporosis and fractures.
8.Balance your vitamin intake: While the retinol in Vitamin A is also crucial in bone development however too much of it can interfere with Vitamin D absorption and ruin your bone health. A study published in Nurses Health Study II, found that women taking vitamin A in doses exceeding 3,000 mg a day were twice more likely to suffer a hip fracture than women who take 1,500 mg or less a day. However, this was more prominent with Vitamin A consumption from dietary supplements and animal sources as liver, egg yolks, meat etc., while Vitamin A from plant sources were not linked with any negative impact on bone health.
9.Check your sodium intake: Excessive salt in your diet can be damaging to your health and your bones too. Sodium in your salt leads to excretion of calcium through perspiration and urine thereby making your bones go weak and rob them off their strength.
Image source: Getty images
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Reference:
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1: Cooper C, Atkinson EJ, Wahner HW, O'Fallon WM, Riggs BL, Judd HL, Melton LJ 3rd. Is caffeine consumption a risk factor for osteoporosis? J Bone Miner Res.1992 Apr;7(4):465-71. PubMed PMID: 1609631.
1: Massey LK. Dietary animal and plant protein and human bone health: a whole foods approach. J Nutr. 2003 Mar;133(3):862S-865S. Review. PubMed PMID: 12612170.
1: Ishikawa S, Kim Y, Kang M, Morgan DW. Effects of weight-bearing exercise on bone health in girls: a meta-analysis. Sports Med. 2013 Sep;43(9):875-92. doi:10.1007/s40279-013-0060-y. PubMed PMID: 23754172.
