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These 12 everyday habits are killing your bones

Want to prevent arthritis, osteoporosis and ensure good bone and muscle heath in old age? Then stop doing these 12 things TODAY.

Written by Editorial Team | Updated : November 22, 2016 11:16 AM IST

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Maintaining healthy bones and muscles as you age is extremely important in preventing debilitating conditions like fractures and osteoporosis, especially for women. Bone density is the greatest when you are in your 20s, but after that you begin to lose bone mass, making your bones weaker and more susceptible to damage. While there is nothing you can do to prevent this from happening, there are certain lifestyle choices that can accelerate bone loss and muscles damage. Here are some of the common habits that damage the health of your bones:

Alcohol Use

Occasional drink is just fine, consistently drinking more than one to two drinks per week can lead to a loss of two percent of your bone mass over a year’s time. Alcohol interferes with the absorption of both calcium and vitamin D, both of which are necessary for bone formation. In addition, excessive consumption of alcohol destroys osteoblasts, the bone-making cells. Also Read - How Gender Inequality Stress Impacts Women’s Brain

Smoking Cigarette

The ingredients in cigarette smoke interfere with the natural cycle of bone health. Smoking hinders the formation of healthy new bone and it also causes existing bone tissue to break down more rapidly. As a result, bones become weak and brittle. Smoking causes a loss of approximately two percent of bone over a year. If you both smoke and drink, yearly bone loss actually increases to eight percent.

Lack Of Physical Exercises

Combining too much eating with no or little exercise is a recipe for disaster. Lack of physical exercise weakens our muscles and exposes them to physical injuries. Also, exercising regularly improves the immune system and protects our body from becoming sick frequently exercises will quickly result in weak bones and eventual osteoporosis. Bones need to be placed under stress to grow stronger. Weight-bearing exercise, such as walking, provides that stress. The recommendation for exercising to promote healthy bones is 30 minutes of weight-bearing exercise five days a week. Also Read - Do You Know Our Scalp Ages Too?

Vitamin D Deficiency Causes Depression

In vitamin D deficiency, calcium absorption cannot be increased enough to satisfy the body’s calcium needs. Consequently, calcium is mobilized from the skeleton, resulting in bone loss. Infants who are exclusively breast-fed are at high risk of vitamin D deficiency. Older infants and toddlers are also at risk of vitamin D deficiency. The elderly have reduced capacity to synthesize vitamin D in skin when exposed to UVB radiation. In addition, the elderly are more likely to stay indoors or use sunscreen. Vitamin D deficiency causes muscle weakness and pain. Bone functions as the major storehouse for calcium. If you don’t eat enough calcium, the body will take calcium from bone.

Abstain From Diet Sodas

Soda contains a chemical compound called phosphoric acid. Phosphoric acid gives soda its tangy taste and adds to its syrupy consistency. Unfortunately, Phosphoric acid flushes calcium out of the body and it has been linked to lower bone density in those who drink three or more sodas a day. Another factor that could contribute to bone loss in soda drinkers is the preference for soda over calcium-rich beverages.

Frequent Fractures

Accidents cause tearing of muscles and bone fractures. When a bone breaks; it may crack, snap, or shatter. After a fracture, new bone cells fill the gap and repair the break. Applying a strong plaster cast, which keeps the bone in the correct position until it heals, is the usual treatment. If the fracture is complicated, metal pins and plates can be placed to better stabilize it while the bone heals.  Also Read - Wisdom Teeth Removal Surgery: What Should You Eat And Avoid After Teeth Extraction?

Muscular Dystrophy

Muscular dystrophy is an inherited group of diseases that affect the muscles, causing them to weaken and break down over time. The most common form in childhood is called Duchenne muscular dystrophy, and it most often affects boys.

Muscle Strain

RSIs are a group of injuries that happen when too much stress is placed on a part of the body, resulting in inflammation (pain and swelling), muscle strain, or tissue damage. This stress generally occurs from repeating the same movements over and over again. Playing sports like tennis that involve repetitive motions can also lead to RSIs. Kids and teens that spend a lot of time playing musical instruments or video games are also at risk for RSIs. RSIs are becoming more common in kids and teens because they spend more time than ever using computers.  Also Read - Gastric Balloon For Weight Loss: Benefits, Procedure & Side Effects

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This common sports injury that usually happens after over exercising a muscle. The tendon and tendon sheath become inflamed, which can be painful. Resting the muscles and taking anti-inflammatory medication can bring relief.

Exercise-elderly For Active

Changes in posture and walking pattern are common with aging. The skeleton provides support and structure to the body. Joints are the areas where bones come together. They allow the skeleton to be flexible for movement. In a joint, bones do not directly contact each other. Instead, they are cushioned by cartilage in the joint, synovial membranes around the joint, and fluid. Muscles provide the force and strength to move the body. Coordination is directed by the brain but is affected by changes in the muscles and joints. Changes in the muscles, joints, and bones affect the posture and walk, and lead to weakness and slowed movement. Also Read - Acupuncture for Hypertension: How Does It Work?

Disabled

Many long-term (chronic) medical conditions can keep people confined to a bed or chair. This keeps the muscles and bones in their hips and spines from being used or bearing any weight. Not being able to walk or exercise may lead to bone loss and fractures. Any treatment or condition that causes calcium or vitamin D to be poorly absorbed can also lead to weak bones.