We often do not notice the health of bones until problems like pain, weakness or fractures arise. But bones can be kept strong with the right lifestyle and habits. On the other hand, some everyday habits gradually weaken the bones. Let us know those 5 habits and easy ways to improve them.
1. Calcium and Vitamin D deficiency
Problem: Bones depend primarily on calcium and vitamin D. Due to their deficiency, bones become weak and brittle.
What to do:
Eat milk, cheese, curd and green leafy vegetables
Take sunlight for 10-15 minutes daily to get Vitamin D.
2. Too much caffeine and cold drinks
Problem: Coffee, tea, cold drinks and soda remove calcium from bones.
What to do:
limit caffeine intake
Drink less cold drinks and packaged sugary drinks
3. Habit of sitting too much
Problem: Sitting for long periods of time reduces bone strength and weakens the knees and spine.
What to do:
Get up and walk for 5-10 minutes every hour
do light exercise or stretching
4. Smoking and alcohol
Problem: Cigarettes and alcohol deplete calcium from bones and increase the risk of fractures.
What to do:
stop smoking completely
Consume alcohol in moderation or not at all
- wrong posture and heavy lifting
Problem: Sitting slouched, lifting heavy weights or sleeping in wrong postures puts pressure on the bones and damages the joints and spine.
What to do:
Use proper technique while lifting weights
Adopt a supportive mattress and correct posture while sleeping
Calcium or supplements alone are not enough to keep bones strong and healthy. Everyday habits—sitting posture, diet, sunlight, alcohol and smoking—all have a big impact. By improving these 5 habits, you can avoid problems like bone weakness and fractures.
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