FACTORS ROBBING CALCIUM FROM THE BONE
No exercise- Physical activity is important for bone health throughout life. It helps to preserve bone mass and to reduce the risk of falling. Specific strength and weight bearing activities are critical to building and maintaining bone mass throughout life. Engaging in activities like regular morning walks, stretching, yoga is beneficial in maintaining good bone health.
Less exposure to sun - Vitamin D is important for good bone health because it aids in the absorption and utilization of calcium. The main source of vitamin D is sunlight. Exposure to sunlight promotes conversion to active vitamin D2. Adequately exposing to sunlight at right time will ensure vitamin D production in the body which helps in calcium absorption.
Junk/Fast food - Junk food/Fast food are generally high in fat & sugars. High fat or high sugar impart a significant impact on bone structural integrity. Most researchers have reported that a high-fat diet consumption may reduce bone strength and cause adverse structural changes in bone. A well-balanced diet provides good nutrition for bones. Restricting intake of deep-fried snacks, high sugar bakery products like cakes, pastries, sweetened beverages etc. will be beneficial for health.
Salty Snacks- Salty snacks contribute to poor bone health. Processed and preserved foods like ready to eat snacks contain a high amount of salt, hence it should not be consumed frequently. It also increases the risk of other diseases like blood pressure, renal stones4 etc.
Aerated Drinks/Caffeinated Beverages- Caffeine and carbonated beverages often leach calcium from the bones. Along with carbonated beverages, caffeine is found in energy drinks and chocolate5. Avoiding regular intake of these beverages may help in preventing the loss of calcium. These beverages can also be replaced by natural freshly squeezed fruit juices, coconut water, milk, buttermilk etc.
Animal protein-Food including fish, poultry, red meat, eggs, tends to leech calcium from the bones and encourages its passage into the urine. Plant protein in beans, grains, and vegetables does not appear to have this effect6. Limiting intake of animal protein in the diet is beneficial to maintain good bone health.
Stress- Stress induces some physiological changes leading to osteoporosis. It induces behavioural alteration of eating, drinking, exercise, and sleep habits, which can also predispose to osteoporosis7. Making small changes in your day to day activities like engaging in meditation, adequate sleep, quitting unhealthy practices like alcohol & smoking can promote good health. Also, getting involved in other stress buster activities like listening to music, adventure sports, outings etc will help relieve stress.