Osteoporosis is a disease in which bone density decreases to such an extent that even minor accidents can lead to broken bones or broken bones, most commonly wrist, spine and hip injuries — especially in people over 50.
“Osteoporosis — decreased bone density and weakened bones — is an asymptomatic disease until symptoms appear,” said Deborah Sellmeyer, medical director of the Johns Hopkins Center for Bone Metabolism. ) said, when someone breaks a bone. Say.
According to “Eat This, Not That,” here are 5 Habits That Are Ruining Your Bone Health!
1. Very low calorie diet
Diets that are too low in calories are often associated with poor nutrition, but they can also make exercise — the foundation of good bone health — dangerous.
“From a human perspective, even a low-calorie but nutrient-dense diet can negatively impact bone health, especially when it comes to health,” said Dr. Maya Styner. bone. . do excercise”.
“It’s important to take this into account, especially for women, because as we age, our bone health naturally begins to decline. Calorie intake and exercise habits. Exercise. Exercise has a big impact on bone strength, And puts you at risk of breaking a bone or breaking a bone.” Dr.
While low-calorie diets and exercise may affect bone health, people who do not exercise significantly increase their risk of osteoporosis and fractures.
Dr Alexandra Mavroeidi, Senior Lecturer in Healthy Physical Activity, Strathclyde School of Health and Psychological Sciences (USA), said: “We know that in extreme environments, like rest, we know that in extreme environments. Totally, all in bed, bones The chance of churn is very high.
“In everyday life, it is rare to be inactive for so long. However, a sedentary lifestyle is prevalent in modern society through means of transportation, work and leisure.”
Research has shown that self-reported sedentary behavior during the day is 6 to 8 hours, with older adults increasing to 8 to 10 hours.
We are the first to demonstrate that this behavioral pattern adversely affects hip bone mineral density in women. Dr. Mavroeidi added.
3. Lack of calcium and vitamin D
One exception: People on dialysis for kidney failure should discuss with their doctor the amount of calcium that is right for them.
Current recommendations are 600 IU of vitamin D per day for those under 70 and 800 IU of vitamin D per day for those over 70.
Some people may need more to achieve good blood vitamin D levels.
It’s hard to get all of this from food, so you may need a vitamin D supplement to achieve these goals. However, you should consult your doctor before taking supplements.
4. Tobacco and alcohol
Experts warn that smoking and drinking can weaken bones and lead to osteoporosis.
“Smoking at any level can adversely affect bone density,” says Dr. Scott Bodden.
Drinking more than 3 ounces of alcohol per day (or about 2-3 typical beverages) has been shown to increase bone loss. ”
5. Abuse of antacids
Studies have linked antacid abuse to a higher risk of osteoporosis.
“Proton pump inhibitors such as esomeprazole (Nexium) and lansoprazole (Prevacid) are commonly used antacids. These antacids significantly reduce the production of hydrochloric acid in the stomach,” Susan E. Brown, Ph.D. Say. Say. This may reduce the ability to absorb nutrients. Proton pump inhibitors have been shown repeatedly to increase the risk of hip, wrist and spine fractures,” according to Eat This, Not That!.