We take care about our heart health and mental performance. We learn, how to reduce our risks of cancer and to maintain hormonal balance. But have you ever thought about importance of your bones in sustaining your well-being?
Your skeleton consists of 206 bones, which protect internal organs, including the brain and the heart, from damage.
By the way, it's interesting that each of us was born with nearly 300 bones. With time, some of them merge together, forming the adult skeleton.
From day to day our bones get renewed, making new tissue and breaking the old one. This process is especially active before the age of 30.
While aging, bone remodeling slows down bit by bit. As a result, breaking processes prevail over the regeneration.
Sometimes your bones may become extremely fragile because of rather widespread disorder, called osteoporosis. In this trouble, your body loses too much bone and becomes prone to fractures.
You may be surprised that people can boost their risks of osteoporosis by themselves. The reason is that our bone health depends not only on the age, but also on the lifestyle, habits and food choices. Here are the most harmful things, which can impair your bone density:
#1. Following sedentary lifestyle – lack of exercises may lead not only to weight gain, but also to significant bone loss. Stay active and be engaged in various physical activities to improve your bone health. Specialists say that everything that works against gravity, meaning jogging, walking, climbing and lifting weights, can bring benefits for your skeleton.
READ MORE: Lower-abdominal exercises to do at home
#2. Not eating calcium-rich foods – it is recommended to take 1000 mg of calcium a day for most of us. Women after the age of 50 need to consume 1200 mg, because menopause-related hormonal changes can increase risks of osteoporosis. Unfortunately, the majority of people don't get enough calcium from foods. Add more calcium-full products, like milk, cheese, beans, sardines, almonds and leafy greens, to meet your body's need of this essential mineral.
#3. Taking too much caffeine – it was found that caffeine can impair calcium absorption. It's worth knowing that it's not only about coffee. Tea, some energy drinks and even chocolate are the great sources of caffeine.
#4. Smoking – this habit can trigger high number of health problems, including heart disease, osteoporosis and cancer. Thus, quitting smoking is the best thing, you can do for your health.
#5. Staying on soda – are you one of those, who prefer drinking cola, instead of taking a glass of milk? If yes, we have bad news for you. A large study found that frequent consumption of soda is associated with higher risks of bone thinning. In theory, cola and similar beverages contain phosphorus. If it is not balanced with calcium, it may increase your risks of bone loss. However, exact mechanisms of detrimental influence of the soda on the bones stay still poorly-studied.
The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!
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