Wednesday, 21 May 2014

Everyday habits that can damage your bones

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.

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