As we age, the quality of our life becomes directly proportional to the health of the joints and bones. So it is essential for every one of us to maintain strong bones that enable healthy movement and function. But how do we improve our bone health? The simplest step is to avoid a few mistakes that can harm our bone health and deplete them faster.

So they are lifestyle choices that are harmful to our bones? Yes, with inputs from a top orthopaedic doctor in Mumbai Dr Chirag Patel.

We listed our 6 things that can be harmful to your bones. Read on to know them:

1. Excessive intake of salt: In addition to causing cardiovascular diseases, hypertension and kidney stones, excessive salt also weakens bones. Salt taken in excessive amounts triggers calcium excretion which over time causes bone loss and acts as a risk factor for osteoporosis, especially in women.
2. Overconsumption of sugar: Overconsumption of sugar, in the same vein, increases the excretion of calcium, reduces the absorption of calcium in the intestine, and negatively impacts bone retention. So high sugar and salt can be harmful to the bones.
3. Sedentary lifestyle and lack of activity: We lose what we do not use and this is the same with the bones and muscles. When we walk, run or perform the movement, our bones and muscles work against gravity i.e. perform work, replenish and in the presence of the right nutrients become strong. “Without the right physical activity we are only making our bones weak”, says leading bones doctor in Mumbai Dr Chirag Patel.
4. Excessive smoking: Smoking is one lifestyle choice that damages every function of the human body in the long run including bone and joint health. Smoking reduces the blood supply to bones, and nicotine reduces the production of bone cells and makes it harder to absorb calcium as well.
5. Lack of strength training and muscle mass: “Strength training and muscle mass are two remedies that can slow bone loss and improve bone strength”, says orthopaedic surgeon and joint replacement specialist in Mumbai Dr Chirag Patel. An individual who forsakes strength training and lacks muscle mass is not doing any favours to bones and they suffer a greater risk of bone loss as they age.
6. Too much caffeine and soft drinks: Caffeine interferes with the body’s ability to absorb calcium and worse, it may even increase the excretion rate of calcium from the body weakening the bones in the longer run. Similarly containing soft drinks with phosphoric acid are found to hurt the calcium/phosphorus in the body in addition to spoiling the acid-base ratio and increasing the risk of obesity.

Individuals, post-age 50 and women post menopause suffer the highest risk of bone loss and osteoporosis when they continue their above mistakes If you aim to have happy and healthy joints we suggest you keep your sugar, salt, caffeine, and nicotine in moderation, have start strength training (under guidance) and aim for an active lifestyle.