9 things you should avoid to help keep bones healthy
Nutrition is one of the important factors that affect the skeletal system. Simple things like eating salty foods, cycling too far, being too skinny… all have negative effects on bone health.
Foods high in salt
The more salt you eat, the more calcium you will lose. Foods high in salt include bread, butter, chips, cold cuts, etc. You do not need to completely cut salt out of your diet, but you should limit it to less than 2,300mg of sodium per day.
Addicted to watching TV
There's nothing wrong with binge-watching your favorite shows, but it's easy to get glued to the screen and nestle on the couch. Once this becomes a habit, you lose the desire to move and your bones weaken.
Exercise makes bones stronger because the feet and legs bear the entire body weight, increasing bone and muscle strength.
To help strengthen bones, in addition to diet you also need to pay attention to exercise. Photo: Istock
Cycling too far
According to Nguyen Tri Phuong Hospital (Ho Chi Minh City), cycling for many hours increases blood circulation and flow, but it is not an anti-gravity exercise. Cycling does not increase bone density like walking, running or hiking.
If you are a cyclist, remember to spend more time lifting weights every day or combine different sports such as tennis, walking, dancing, swimming to help strengthen bones.
Spend more time on work
You probably need to get outside more often to get some sun exposure and get more vitamin D. Just a few 10-15 minute sessions a week can get you all the vitamin D you need.
Include cereals, fruit juices and milk of all types such as almond, soy, rice and other milks like low-fat milk in your diet. If needed, you can take vitamin supplements orally but should take them under the guidance of your doctor.
Alcohol
Alcohol weakens your bones. That’s why it’s recommended that women drink no more than one drink a day and men no more than two. Alcohol can interfere with the body’s ability to absorb calcium.
Drinking too many soft drinks
Drinking too many carbonated drinks can damage your bones. Some studies have linked weak bones to the caffeine and phosphorus in the drinks. Instead of choosing carbonated drinks, you can choose milk, because milk has more calcium.
Smoke
Smoking prevents your body from producing new, strong bone tissue. This affects not only the smoker but also those who inhale the smoke. Smokers are the ones who suffer the most severe and long-term effects.
But if you quit smoking, you can greatly reduce those risks and improve bone strength, although it may take many years.
Prescription drugs
Certain medications, especially long-term medications, can have a negative impact on your bones. Some anti-seizure medications and glucocorticoids such as prednisone or cortisone (used to treat rheumatoid arthritis, lupus, asthma, and Crohn’s disease) can reduce bone strength.
Underweight
Having a body mass index below 18.5, being underweight or chronically low in energy, also increases your risk of brittle bones and fractures. If you have small bones, do weight-bearing exercises or ask your doctor to prescribe calcium supplements if you need more calcium.
