Bones play a very important role for the body. They contribute to maintaining posture, protect organs, anchor muscles and store calcium. It is very important to build healthy bones from childhood and adolescence in order to have more benefits as you get older.
Bones are constantly changing, regenerating. In youth, the body has the ability to form bone mass faster, the peak being around the age of 30. After this age, bone remodeling continues, but we tend to lose more bone mass than before. There are certain risk factors that we cannot positively influence, called unmodifiable factors, such as genetic factors or age. However, there are many lifestyle choices that can be easily controlled, which favor bone health and more.
Here are the habits that affect bone health:
Smoking
Smokers have a lower level of bone density. This is caused by the harmful substances in cigarettes, which affect the cells that build the bone. Also, smoking increases the level of the stress hormone (cortisol) which weakens the bones and
Inactivity
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It favors the rapid decrease of bone mass. Physical activity strengthens bones, and lack of it only weakens them. Like muscles, bones become denser when we practice activities such as walking, climbing stairs, exercises with weights, which require working against gravity. In addition, exercise can improve balance, posture and flexibility. All this reduces the risk of falls and, therefore, of fractures.
High salt consumption
Excessive salt consumption can decrease bone density. As the level of sodium in the body increases, the body secretes more calcium in the urine. Women, in particular, can lose a significant amount of calcium annually from just one gram of excess salt per day.
Alcohol in excess
Like smoking, alcohol increases the secretion of cortisol in the body. Also, alcohol lowers the level of the estrogen and testosterone hormones, which leads, over time, to a decrease in bone mass. In addition, the consequences of excess alcohol can also be represented by the increased risk of falling and, therefore, of a fracture.
Spend too little time outside
Without vitamin D, bones can become brittle and thin. The problem is that the main source of vitamin D is exposure to the sun. So, if you don’t spend enough time outside, there is a risk of having a vitamin D deficiency. If you are unable to spend more time outside, it is recommended to enrich your diet with foods that contain vitamin D, such as salmon, egg yolks or fortified foods with this vitamin. You can also talk to your doctor about taking vitamin D supplements, after you also have a blood test to see the exact level of vitamin D in your body.
Lack of essential vitamins
Calcium and vitamin D are essential for bone health. However, many adults do not consume enough calcium-rich foods, nor do they supplement with dietary supplements. Other people, on the other hand, do not want to expose themselves to the sun, so as not to increase their risk of skin cancer. To make sure you’re getting both nutrients, talk to your doctor about a treatment plan that includes dietary supplements that can provide you with the calcium and vitamin D you need each day.
