9 things you should avoid to help keep your bones healthy.
Nutrition is one of the important factors affecting the skeletal system. Seemingly simple things like eating salty foods, cycling too far, being too thin... all negatively impact bone health.
Foods that contain a lot of salt
The more salt you eat, the more calcium you lose. Foods high in salt include bread, butter, potato chips, and cold cuts. You don't need to completely eliminate salt from your diet, but you should limit it to less than 2,300mg of sodium per day.
Obsessed with watching TV
There's nothing wrong with watching your favorite shows, but it's an easy way to get glued to the screen and "nest" in your chair. When this becomes a habit, you won't want to move anymore, and your bones will weaken.
Exercise strengthens bones because the feet and lower legs bear the entire body weight, increasing bone and muscle strength.
To help keep your bones strong, in addition to diet, you also need to pay attention to your exercise regimen. Photo: Istock
Cycling too far
According to Nguyen Tri Phuong Hospital (Ho Chi Minh City), cycling for many hours improves blood circulation and flow, but it is not a form of resistance to gravity. Cycling does not increase bone density like walking, running, or hiking.
If you're a cyclist, remember to dedicate extra time to daily weight training or incorporate various other sports like tennis, walking, jumping, and swimming to help strengthen your bones.
Spend a lot of time on work.
Perhaps you need to spend more time outside getting some sunlight and more vitamin D. Just a few 10-15 minute sessions a week can provide you with enough vitamin D.
Increase your intake of whole grains, fruit juices, and dairy products such as almond milk, soy milk, rice milk, and other low-fat options. If needed, you can take oral vitamin supplements, but only under the guidance of a doctor.
Alcohol
Alcohol weakens your bones. Therefore, it is recommended that women drink no more than one glass per day and men no more than two. Alcohol can also interfere with the body's absorption of calcium.
Drinking too much soft drink
Drinking too many sugary drinks can be harmful to your bones. Several studies have shown a link between weak bones and the caffeine and phosphorus found in these drinks. Instead of sugary drinks, you could opt for milk, as it contains more calcium.
Smoke
Tobacco smoke prevents your body from producing new, strong bone tissue. This affects not only smokers but also those who inhale secondhand smoke. Smokers are the ones who suffer the most severe and long-lasting effects.
But if you quit smoking, you can significantly reduce those risks and improve bone strength, although it may take many years.
Prescription medication
Some medications, especially long-term ones, can have a negative impact on your bones. Certain anti-epileptic drugs, glucocorticoids like prednisone or cortisone (used to treat rheumatoid arthritis, lupus, asthma, and Crohn's disease) can reduce bone strength.
Underweight
With a body mass index (BMI) below 18.5, you are either underweight or have a chronic energy deficiency, which also increases the risk of brittle bones and fractures. If you have small bones, try resistance training or ask your doctor to prescribe calcium supplements if you need more calcium.
