When it comes to the health of your bones and joints, there is plenty that can be done to slow down and maybe even reverse some of the wear-and-tear changes that occur with age. Listed here are 7 habits that are ‘bad to the bone’ and should be stopped as soon as possible:
- Poor posture: Spending countless hours in front of a desk or binge watching yourfavorite TV shows while slouching on a couch can cause extra stress on musculoskeletal system resulting in degenerative changes in your bones and joints.
- Carbonated and caffeinated beverages: Too many cups of coffee, tea, and cans ofcola-flavored soda can seep the calcium out of your bones causing them to become fragile and easily susceptible to fractures. Try switching over to beverages that contain milk or calcium instead.
- Adding too much salt to your food: Research studies have demonstrated acorrelation between high salt intake and bone demineralization increasing the risk of osteoporosis. Chips, cheeses, breads, and processed foods have very high quantities of salt and should be avoided as much as possible.
- Not performing weightbearing activity: Activities such as jogging, weighttraining, hiking, and walking increase bone mass and density. Low impact activities such as cycling or using the elliptical machine are good for improving cardiovascular health but may not provide enough stimulus for strengthening your bones.
- Too little time in the sun: Your body needs at least 15-20 minutes of sunlightevery day to produce the necessary amounts of vitamin D for the absorption of calcium from the food you eat. Of course, you don’t want to overdo it. Too much sun exposure can increase your risk of skin cancer.
- Binge drinking: Restrict alcoholic beverages to 2 drinks a day for men and 1 drinka day for women. Drinking too much alcohol interferes with calcium absorption reducing bone quality.
- Smoking: Regular inhalation of cigarette smoke reduces your body’s ability toproduce healthy bone. Smokers tend to have a higher risk of sustaining fractures and slow-healing bone injuries. The longer you have been smoking, the worse your prognosis gets. However, quitting smoking can improve bone health.
Replace the above-mentioned bad habits with good ones such as getting plenty of exercise and eating bone-healthy foods. In a few months, you should experience less joint pain and aches allowing you to make accelerated progress on the road to better health & fitness.
The physicians of The Carrell Clinic™ are committed to providing the highest level of orthopedic care in Frisco & Dallas, Texas. Book an appointment with us today.