5 Lifestyle Factors That Increases the Risk of Poor Bone Health

Dr. J V Srinivas, Lead Consultant – Orthopaedics & Joint Replacement, Aster RV Hospital

Bones make up the structural support for the body, allowing one to move freely, protecting the vital organs from injuries, storing minerals like calcium. Maintaining good bone health is crucial particularly as you age, as it minimizes the risk of osteoporosis – a condition that weakens bones and makes them more prone to breaking from minor falls or injuries. However, these 5 lifestyle factors deteriorate bone health and increase the risk of osteoporosis.   

Alcohol –

Excessive alcohol consumption can negatively impact bone health by interfering with the bone remodeling process, leading to decreased bone density and an increased risk of fractures; this happens primarily by inhibiting the activity of osteoblasts, the cells responsible for building new bone, while also disrupting the balance between bone formation and resorption, resulting in bone loss over time.

Soda –

Soda, particularly cola, can negatively impact bone health by potentially decreasing bone mineral density and increasing the risk of fractures due to the high phosphoric acid content which interferes with calcium absorption in the body, leading to a calcium imbalance and potential bone loss.  

Excessive salt consumption –

Consuming too much salt raises the risk of osteoporosis and weakens bones. This is because it can result in a negative calcium balance by increasing the quantity of calcium excreted in urine. essentially, consuming too much salt can “wash” calcium out of the bones through the kidneys.

Smoking –

Smoking slows the healing process by lowering blood flow to the bones, muscles, and joints. The creation of osteoblasts, the cells that make bones, is slowed down by nicotine in cigarettes. Smoking impairs the body’s absorption of calcium, which is essential for healthy bones. Smoking can alter the hormone balance, particularly that of estrogen, which is crucial for bone growth and maintenance.

Poor diet habits –A poor diet lowers calcium and vitamin D levels which can impair bone health and increase the risk of osteoporosis and fractures. Furthermore, excess sugar raises cortisol levels, which have been connected to osteoporosis. A diet weak in protein will increase the risk of bone loss. Consuming excessive amounts of saturated fat can impair your body’s capacity to absorb calcium.