7 things you should avoid if you want a healthy Bone
1. Bike Rides
This is one exercise that has been a great deal of help, as it has served as a great means of transportation. Across the world, some households have more bicycles than the number of inhabitants. When you pedal to work or ride for hours on the weekend, your heart and lungs get stronger. Your bones? Not so much. Because it’s not a weight-bearing activity, bike riding does not increase your bone density, unlike walks, runs, and hikes. so, if you’re an avid cyclist, you’ll want to add some time in the weight room to your routine and mix it up with activities like tennis, hiking, dancing, and swimming (the water’s resistance helps your bones).
So, only cycling has no magic to the bones.
2. Intake of too Much Salt
The more salt you eat, the more calcium your body gets rid of, which means it’s not there to help your bones. Foods like breads, cheeses, chips, and cold cuts have some of the highest counts.
You don’t have to cut salt out entirely, but aim for less than 2,300 milligrams of sodium a day. one way you can do that is by striving as much as possible to watch the foods you eat that has a high level of salt in it.
3. Too Much Time in your home.
Maybe you need to get out more as the body makes use of the sunlight and converts it to vitamin D . Just 10-15 minutes everyday in a week could do it. But don’t overdo it. Too much time in the sun can raise your risk of skin cancer. And there are some other catches, too. In fact skin tanning is not really advisable as it has a way of getting to affect you with the presence of the UV
Your age, skin color, the time of year, and where you live can make it harder to make vitamin D. So can sunscreen.
Add fortified cereals, juices, and milks (including almond, soy, rice, or other plant-based milks, as well as low-fat dairy) to your diet. And ask your doctor if you need a vitamin D supplement. But instead of taking in supplements, why don’t you get the natural Vitamin D from the sun?
4.Taking in canned Drinks
Too many cola-flavored sodas could harm your bones. While more research is needed, some studies have linked bone loss with both the caffeine and the phosphorous in these beverages. Other experts have suggested that the damage comes when you choose to have a soda instead of milk or other drinks that contain calcium. Too many cups of coffee or tea can also rob your bones of calcium.
When calcium is then robbed off, then the bones of the body will begin to downside.
5. Wheat Bran With Milk
No food you will agree with me is better than the popular wheat Bran. It is 100% healthier. But when you eat it with milk, your body absorbs less calcium.
Don’t worry about other foods, like bread, that might contain wheat bran. But if you’re a fan of the concentrated stuff and you take a calcium supplement, allow at least 2 hours between the bran and your pill.
6. Smoking
When you regularly inhale cigarette smoke, your body can’t form new healthy bone tissue as easily as it is expected to be. The longer you smoke, the worse it gets for the body.
Smokers have a greater chance of breaks and take longer to heal. But if you quit, you can lower these risks and improve your bone health, though it might take several years, but there is a great success story you can tell.
7. Being Underweight
A low body weight, a BMI of 18.5 or less, means a greater chance of fracture and bone loss. If you’re small-boned, do weight-bearing exercises and ask your doctor if you need more calcium in your diet. If you’re not sure why you’re underweight, ask your doctor about that, too. She can check to see if an eating disorder or another medical condition is the reason.
When you are also overweight, it can also affect the body structure and the add more pressure to your bone.
Try out this tip of how you can protect your bones.