These daily habits can give you bone disease – stop them!

We often think that bone diseases, including osteoporosis, only affect older people. This is only partially true, which is why we should take care of healthy bones today.

Can popular binge-watching or cycling affect calcium loss? We check why it is worth taking a closer look at your daily diet and physical activity to prevent the development of bone diseases.

Does weak bone disease only affect seniors?

One of the diseases of the skeletal system is osteoporosis. It mainly affects seniors, but it can develop in young people and children. Osteoporosis does not initially cause any symptoms, which is why it is called the “silent thief of bones”.

The development of the disease is influenced not only by health factors (menopause or low bone mineral density) but also by an inappropriate diet or lack of physical activity. Symptoms of osteoporosis include excessive bone fragility, posture defects or bone pain, as well as digestive disorders or abdominal pain.

What weakens bones?

As mentioned, the condition of the skeletal system is greatly influenced by diet and physical activity. Too low calcium intake or vitamin D deficiency are the most frequently mentioned components of bone weakness.

The flushing of these elements (especially calcium) from the body can lead to the development of osteoporosis. In addition, frequent use of stimulants or taking certain medications also affects healthy bones, causing their demineralisation.

Too much salt in your diet and weak bones

One of the substances that causes excessive calcium leaching from the body is salt. High levels of it can be found in light bread, cold cuts, chips and cheeses.

However, it is not about completely giving up salt but reducing its amount. If you want to take care of not only the bones but also the urinary system or skin, you should take a look at how much salt your daily meals contain.

Cycling and weak bones

Cycling is one of the most popular physical activities, especially in the spring and summer. It improves the functioning of the heart and lungs but does not affect bone density to the same extent as walking, running or swimming. For this reason, next time before choosing a bike, consider whether it is not worth going for a longer walk or maybe training in an outdoor gym.

Vitamin D deficiency and weak bones

Vitamin D increases calcium absorption, improves bone quality, and reduces the risk of falls. Studies show that 30 minutes spent in the sun allows the body to provide about 20 thousand units of vitamin D3. It is enough to leave the house for 10-15 minutes during the week.

However, it is important to remember to use a high sun protection factor to prevent the development of skin cancer.

Sweetened drinks and weak bones

Another enemy of healthy bones is carbonated sweetened drinks. Scientists’ concerns mainly concern cola, which contains a high dose of caffeine. Concerns regarding the skeletal system are also raised by too much coffee and tea, which also cause excessive leaching of calcium from the body.

Dairy and weak bones

Bones are weakened by too much dairy (especially pasteurised UHT milk), which causes the body to acidify and thus flush out calcium. In addition, due to the improper proportions between calcium and phosphorus, they make it less absorbable than in the case of poppy seeds, sesame seeds or almonds, where the ratio of elements is 2:1.

Addictive substances and weak bones

Smoking cigarettes or reaching for alcohol has an impact not only on the deterioration of the skin or liver problems but also on the skeletal system. Addictive substances cause the body to be unable to absorb the appropriate amount of calcium. When inhaling cigarette smoke, it is impossible to build new bone tissue, which promotes its demineralisation.

Medication and weak bones

Certain medications can also contribute to bone weakness. These include:

antibiotics,
anticoagulant drugs,
steroids,
sedatives,
stomach protective drugs.

Therefore, if we take them, we should ask our doctor what to do to minimise the impact of the drugs on the skeletal system.

Binge-watching and weak bones

Binge-watching is a very popular term for compulsively watching series for many hours, which also has a negative effect on the bones. The most dangerous in this case is the lack of movement.

Watching your favourite series once won’t do you any harm. The most important thing is not to make binge-watching a habit and the only way to spend your free time. Even going for a 30-minute walk during the day can help you listen to your favourite podcast.