Our bones are affected by various factors, some beyond our control, and some, we can blame ourselves for.
Amongst the incorrigible factors that make your bones weak are genetics. Those with family history of osteoporosis and other bone-related issues are more likely to suffer from bone diseases.
Similarly, gender is another uncontrollable factor. Women, especially those undergoing menopause are more likely to suffer from aching bones and osteoporosis.
Likewise, with age, our bones also become more vulnerable, which is why more older people are a regular at the Orthopedic Surgeon in Doctors Hospital Lahore. As we age, our bones lose out on their mass, due to which they become brittle and more prone to breaking.
However, there are controllable factors as well that are behind poor bone health. Habits that are weakening your bones include:
Insufficient shuteye
Not getting enough sleep is always a bad idea, and not just because it causes dark circle. Your body needs the much-needed downtime to recuperate. However, when you deprive your body of sufficient shuteye, you not only increase the risk of chronic diseases, but also make your bones weak as well.
Adults are recommended 7-9 hours of shuteye. This may involve following better sleep hygiene and lifestyle transformation, which maybe challenging but also gratifying!
Drinking too much alcohol
Amongst the various side-effects of too much alcohol indulgence are weak bones. When you drink too much booze, you increase the production of cortisol in the body, that then decreases the levels of testosterone and estrogen. Both these hormones help in ensuring that your bones remain strong.
Moreover, alcohol also has a grave impact on the reflexes. Therefore, when you are drunk, you are more likely to suffer from falls, and hence, fractures.
Poor dietary habits
What you eat has a direct impact on your bones. Most of the nutrients required by the bones, barring vitamin D, are derived from the diet. Therefore, if your diet lacks nutrients like calcium, phosphorous etc., you are more likely to suffer from deficiencies that then weaken your bones.
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Some foods that are good for your bones include dairy products, green leafy vegetables, seeds, and nuts.
Moreover, certain foods can also promote the weakening of the bones, as they often prevent calcium absorption by the body. One common example is that of caffeine; when we indulge too much in coffee or tea, we also then jeopardize the health of our bones.
Poor posture
Having a good posture is important, and not just for superficial reasons. Our spine keeps our body upright, and poor posture can put too much strain on our back then. Over time, this can contribute towards alignment problems and can also aggravate osteoporosis.
Therefore, it is vital that you pay attention to the way you sit and stand. Make sure that your back is straight, and you are not slouching. Place your digital devices such that they are aligned with your eyesight, and you do not have to bow your head to look at the screen.
Being indoors all the time
While yes, sunlight contains radiation, and too much exposure to sun can potentially cause skin cancer, but that does not mean that you completely retire to the indoors.
Sunlight is amongst the best sources of vitamin D, the nutrient that helps in the absorption of calcium. When we do not get ample sunlight, especially if our dietary intake of vitamin D is also not sufficient, we risk the bones becoming thin and brittle.
Naturally, this makes bones more susceptible to breaking, even in cases where the fall is minor, requiring a treatment from the Orthopedic Surgeon in Boulevard Hospital then. So, try to spend some quality time in the sun, whilst wearing a sunscreen. If that’s not an option, then make sure to eat eggs and fatty fish to get sufficient vitamin D via your diet.
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