A lifestyle that weakens bones and joints

Avoid these habits that weakens bones and joints.

Friday, 23rd July 2021

People think of arthritis as an aging process and we all have to deal with it at some stage in life. But we saw that many older people around us did not complain of joint pain at all. Therefore, it is important to understand that age alone does not cause joint problems. But there are many lifestyle activities that can weaken bones and joints. However, they are all under our control. By avoiding these habits, you can reduce the rate of bone loss and lead a healthier life. The following habits will definitely have an adverse effect on the health of your bones.

Smoking

Smoking creates an atom called a free radical in the tissues of your body. These are not only harmful to the lungs, but also to the bones. People who use tobacco have lower bone density. Free radicals kill the cells that makeup bones. Smoking also promotes the production of the stress hormone cortisol and reduces the production of the hormone calcitonin. As we all know, cortisol will reduce our bone reserve, and on the other hand, calcitonin will maintain it. In addition, if you have broken a bone, smoking will slow down the healing process by destroying blood vessels, limiting the body's ability to transport oxygen and nutrients through the body to the fracture site for healing.

Being sedentary

People who are sedentary are at risk of faster bone loss. Muscle contraction makes bones stronger. Therefore, exercise is very important for bone health. Weight-bearing exercise, such as brisk walking, can improve bone health.

Also Read: 3 Breathing Techniques for Pain Management.

Drinking too much alcohol

Alcohol also increases cortisol production in the body, which leads to loss of bone mass. Alcohol also reduces the levels of testosterone and estrogen in the body. These hormones are also important for bone health.

Eating too much salty food

There is an absolute correlation between high salt intake and low bone density. As your sodium intake increases, your body will release more calcium in your urine. In fact, if an adult woman only consumes 1 gram of sodium a day, her bone density will drop by 1%. Therefore, it is recommended to consume less than 2,300 mg of sodium per day, and most adults should not consume more than 1,500 mg per day.

Staying indoors all-day

Vitamin D is important for maintaining strong bones. Without vitamin D, our bones will become thin and brittle. One of the main sources of vitamin D is your body after sun exposure, so if you don't spend enough time outdoors, you may be deficient in this nutrient. If you can't get a daily dose of vitamin D outdoors, try eating salmon, egg yolks, and foods fortified with vitamin D.

Calcium and vitamin D are essential for bone health. But many adults do not get enough calcium-rich diets. To make sure you get enough of both nutrients, please consult your doctor and start taking supplements containing calcium and vitamin D.

Bone health is often overlooked and has an impact later in life. Therefore, now is a good time to avoid habits that hinder bone health and choose a healthier lifestyle.

The News Talkie Bureau

Source:

Timesofindia Indiatimes