As we age, maintaining strong and healthy bones becomes increasingly important. Unfortunately, many people unknowingly adopt habits that can weaken bone health and raise the risk of fractures, osteoporosis, and other bone-related issues.

While genetics and underlying health conditions influence bone health, lifestyle choices also play a crucial role. By addressing harmful habits and embracing healthier ones such as staying active, consuming a balanced diet, and avoiding smoking or excessive alcohol you can significantly enhance your bone strength and enjoy an active, fulfilling life well into your later years.

Here are some common harmful habits that can negatively affect your bones over time:

Sedentary lifestyle:

A lack of physical activity is one of the biggest threats to bone health. Weight-bearing exercises like walking, jogging, or dancing can stimulate bone formation and help maintain bone density. When we don’t move enough, our bones weaken, increasing the risk of conditions like osteoporosis. Even light exercise, such as yoga or resistance training, can improve bone strength and balance, reducing the possibility of falls and fractures.

Poor nutrition:

Bones need calcium and Vitamin D to stay healthy. A diet lacking in these nutrients can lead to brittle bones. While dairy products are a common source of calcium, leafy greens, almonds, and fortified cereals are excellent alternatives. Vitamin D, essential for calcium absorption, can be obtained from foods like fatty fish and eggs. Try to avoid an excessive intake of salty or sugary food, as they can deplete calcium levels in the body.

Excessive caffeine:

Too much caffeine can interfere with calcium absorption, particularly in those who don’t get enough dietary calcium. While moderate caffeine intake (up to three cups per day) is generally safe, exceeding this can lead to bone density loss over time.

Smoking:

Smoking doesn’t just harm your lungs as it is also detrimental to your bones. Tobacco reduces blood flow to the bones and interferes with calcium absorption, which can result in lower bone density. Studies have shown that smokers are at a higher risk of fractures and slower recovery after bone injuries. Quitting smoking can significantly improve overall bone health.

Neglecting posture:

Slouching or maintaining poor posture can strain your spine over time, leading to issues like compressed vertebrae or a hunched back. Chronic poor posture also increases the risk of falls. Paying attention to ergonomics, practising good sitting and standing habits, and engaging in exercises that strengthen the body’s core can help counteract these effects.

Excessive alcohol consumption:

Excessive drinking can harm your bones. Alcohol disrupts the balance of calcium in the body, damages bone-forming cells, and increases the risk of falls due to impaired coordination. Limiting alcohol intake to moderate levels is crucial for maintaining bone health.

Unhealthy weight:

Maintaining a healthy body weight can help support bone health. While being underweight can increase the chance of bone loss and fractures, excess weight can increase the risk of fractures in your arm and wrist. As such, keeping a stable body weight is good for your bones just as it is for your health in general.

Low sun exposure:

Sunlight is the best source of Vitamin D. Your body needs at least 15 to 20 minutes of sunlight everyday to produce the amounts of Vitamin D needed for the absorption of calcium from the food you eat. However, don’t overdo it as too much sun exposure can increase your risk of skin cancer.

Lack of sleep:

Sleep deprivation can affect how our bones repair themselves. During rest, the body goes through essential cycles of cleansing and detoxifying that start in the lymphatic system and continue to the liver. A lack of sleep can damage bone and marrow health as well as reducing bone mineralisation and can lead to osteoporosis later.

Skipping routine check-ups:

Bone health often declines without noticeable symptoms until a fracture occurs. Regular bone density tests, especially for people over 50 or those with a family history of osteoporosis, can help identify issues early and prevent serious complications.

* A version of this article appears in print in the 28 November, 2024 edition of Al-Ahram Weekly