There a number of small things that we do or don't do everyday that contribute to damaging our bones and causing osteoporosis:
1. Soft Drinks
Soft drinks contain Phosphoric Acid which reduces the absorption of calcium.
2. Drinking Alcohol
Alcohol reduces the absorption of calcium and vitamin D as well as destroying the bone making cells.
3. A Sedentary Lifestyle
Without exercise the bones weaken and loose density. Walking and a daily routine with light weights can help keep the bones healthy.
4. Smoking
Smoking interferes with healthy bone creation and decreases your bone mass.
5. Not Enough Vitamin D
Vitamin D is essential for bone formation. The body makes vitamin from the sun, unfortunately ultraviolet light causes skin cancer and premature ageing. It can also be difficult to get enough sun during the winter. You only need 10 or 15min of daily sun exposure in your face and arms, preferably early in the morning or late afternoon. If you are not getting enough sun, a vitamin D supplement is recommended.
6. Not Enough Calcium in your Diet
You need to eat calcium reach foods such as milk, cheese, almonds, spinach, beans. You can also take calcium supplements.
7. Drinking too much Coffee
Coffee increases the excretion of calcium through the urine and causes bone demineralisation.
8. Not Enough Sleep
Lack of sleep reduces the mineralisation of the bones and increases the chances of osteoporosis.
9. High Heels
Wearing high heels every day deforms your spine and can cause damage to your hips, knees, and feet.
10. Fluoride
Water with high amounts of
fluoride cause a bone debilitating disease called
Skeletal Fluorosis and makes your bones prone to fractures and arthritis.
