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spine on clipboard

Protecting the Spine from Kyphosis

People with bone loss in the spine are often concerned about changes in the spine or the backbone that cause it to curve forward. This curve is called kyphosis. It can happen when a person with osteoporosis breaks several of the bones that form the spine. These bones are the vertebrae. When they break, they are called vertebral or compression fractures. There are also other conditions that cause kyphosis. Kyphosis causes a person’s posture to look stooped or hunched and the person loses height. As more bones break in the spine, the spine becomes more curved. When it is severe, some people call kyphosis a dowager’s hump. Fortunately, people can take steps to protect the spine, maintain height and posture and prevent kyphosis.

Broken Bones in the Spine

Breaking one or more bones in the spine can cause sharp back pain that does not go away, or sometimes, there can be no pain at all. After having several of these breaks, people may start to have a curved spine and lose height. When there is no pain, many people do not know they have broken a bone in the spine. After becoming shorter by an inch or more in one year’s time, some people realize there is a problem with the spine. Because of height loss and changes in the spine, clothes may start to fit poorly.

For some people, kyphosis causes constant pain. This pain happens when the spine becomes more curved and the muscles, tendons and ligaments of the back are strained and stretched. Sometimes nerves are also pinched. Severe kyphosis can reduce the space for internal organs. It may also cause the stomach or abdomen to push forward and appear to stick out. As a result, it is harder for some people to breathe or eat, and they may not get enough food and nutrition for their health. Severe kyphosis may also affect balance and cause falls.

Tests to Look for Spine Fractures

People with osteoporosis who have back pain should see a doctor or other healthcare provider trained to treat osteoporosis. Most healthcare providers will want to check for a broken bone. The dual energy x-ray absorptiometry machine (also called a DXA machine) that tests people for osteoporosis can be used to look at the spine to find broken bones. This test is called a lateral vertebral assessment. A lateral x-ray of the spine is another way to find a broken bone in the spine. These two tests used to look for spine fractures are also called vertebral imaging tests.

People with osteoporosis should have their height measured once a year preferably at the same healthcare provider’s office each time. NOF recommends that healthcare providers consider performing a vertebral imaging test to look for spine fractures in the following individuals:

  • All women age 70 and older and all men age 80 and older if the T-score is -1.0 or below.
  • Women age 65 to 69 and men age 70 to 79 with a bone density T-score of -1.5 or below.
  • Postmenopausal women age 50 to 64 and men age 50 to 69 with specific risk factors, including:
    • Height loss (e.g. 1.5 inches or more from young adult height or rapid height loss in a short period of time)
    • Recent or ongoing use of steroid medicines (such as prednisone or cortisone)

Moving Safely

It is important to protect the spine by moving properly during exercise and daily activities. Activities that place stress on the spine can increase the likelihood of breaking a bone. For example, people with bone loss in the spine should not:

  • bend over from the waist with straight legs
  • do toe-touches, sit-ups or abdominal crunches
  • twist and bend at the torso (trunk) to an extreme
  • carry packages that are too heavy
  • bend forward when coughing and sneezing
  • reach for objects on a high shelf

For some people with a lot of bone loss, simply hugging a friend or picking up a grandchild can cause a broken bone in the spine.

Seeing a Physical Therapist

People with osteoporosis may want to speak with their healthcare provider about a referral to a physical therapist (PT) who understands osteoporosis. PTs can help people protect their spines. For example, PTs can help people limit the amount of kyphosis by teaching proper posture and exercises that make the back muscles stronger. They can also show people how to safely sit, stand and move.

Taking an Osteoporosis Medication

A person who has broken one or more bones in the spine is at very high risk for breaking more bones in the spine. All people with these fractures should speak with their healthcare provider about taking a medication to treat osteoporosis. NOF encourages people to look at both the risks and benefits of taking or not taking a medication. Other healthy lifestyle behaviors, including getting enough calcium and vitamin D, not smoking or drinking too much alcohol and maintaining a safe exercise program can also help individuals reduce the chance of breaking bones in the spine.

Susan Randall RN, MSN, FNP-BC is Senior Clinical Advisor for the National Osteoporosis Foundation (NOF) in Washington, DC,


Osteopenia: Beating Brittle Bones

I recall watching an advertisement on TV that was promoting a brand of milk that is enriched with calcium and vitamin D. The advertisement had a provoking animation of a woman, stooping gradually, as she gets visibly older. The message was that aging adults need higher intake of calcium and vitamin D to maintain strong and healthy bones – and their milk was the solution. Or is it? We know that our bones tend to become more fragile as we age. A proper name for this condition is called osteoporosis. But many of us are probably not aware that women are at a higher risk of developing osteoporosis, compared to men.


Osteoporosis: A quick primer for everyone over 50

When you think about staying healthy with age, your bones may not be at the top of your concerns.  Age-related bone loss is not generally as obvious as changes in other areas such as our vision or our muscle strength. But a staggering 40% of Americans over age 50 have low bone density, and many people don’t realize they have a problem until they actually break a bone.  This will happen to over half of women over age 50 at least once in their lifetime.  And despite the common assumption that men don’t need to worry about osteoporosis, a quarter of men over age 50 will suffer an osteoporosis-related break in their lifetime as well.  In fact, men are more likely to suffer a fracture from osteoporosis than they are to get prostate cancer.  

Bone fractures after age 50 can be serious and disabling.  And with a quarter of all hip fractures in people over 50 resulting in death within one year, bone health should be a serious concern for everyone as we grow older.1

So what happens to our bones as we age, and what steps can we take keep our bones healthy?

Bone density changes with age

We often think of bones as hard and lifeless, but they are actually living and changing structures that are constantly reforming and recycling themselves, taking away old minerals and replacing them with new minerals.  Calcium and magnesium play a key role in the growth and formation of bone, helping us achieve peak bone mass between the ages of 18 and 30. The more bone you have at the time of peak bone mass, the less likely you are to break a bone or get osteoporosis later in life.  After you reach peak bone mass, the balance between bone formation and bone loss might start to change.  You may start to slowly lose more bone than you form. In midlife, bone loss usually speeds up in both men and women. For most women, bone loss increases after menopause, when estrogen levels drop sharply.  In fact, in the five to seven years after menopause, women can lose up to 20 percent or more of their bone density.  The result is that bone becomes weaker and more fragile, and more likely to break from even minor impacts.  

How you can help keep bones healthy

Eating a healthy and varied diet with adequate vitamin D3, calcium and magnesium for bone formation is essential.  You can find recommendations for your age and gender on the National Osteoporosis Foundation’s website (nof.org).  

Exercise is also critical.  Strength training to keep muscles strong can help limit falls, which in turn can help prevent resulting fractures.  Current exercise recommendations are to do at least 15-30 minutes daily of high impact, weight bearing exercises such as dancing, hiking, jogging/running, jumping rope, stair climbing or tennis.  Low-impact weight-bearing exercises can also help keep muscles strong and are a good alternative if you can’t do high-impact. 

Smoking and alcohol also impact bone health.  Avoid smoking and limit alcohol intake to less than three drinks a day.  

Talk to your doctor

There are many additional risk factors for osteoporosis, such as ethnicity, diseases such as rheumatoid arthritis, and medicines you may be taking.  So it’s important to discuss your risk with your primary care physician BEFORE you have a fracture.  If warranted, your doctor may recommend a test called a bone density study or DXA scan.  If you are diagnosed with osteoporosis or osteopenia (a condition of low bone density pre-osteoporosis), your physician may recommend changes to your diet, supplementation, and possibly medications. 

For more information to help you take charge of your bone health, check out the National Osteoporosis Foundation at www.nof.org.  

Naomi L. Albertson M.D. is Board Certified by the American Academy of Family Physicians and specializes in the non-surgical management of musculoskeletal problems, sports injuries, concussions, and the treatment of osteopenia and osteoporosis.  A graduate of Tufts University School of Medicine, Dr. Albertson’s interest in bone health, exercise physiology and maximizing performance led her to develop Dr. Ni’s OC2, a bone health and muscle strength supplement for the unique frame support needs of adults over age 35. Visit her website, boneandmuscle.com.



Osteoporosis: What Does Buying A Purse Have To Do With It?

We all have a lot to lose if we take a serious fall. Assuming we survive, the effects can be life-altering. And if you have osteoporosis, what would have been a minor slip and fall for others, could have devastating consequences for you.

There’s a story that prompted me to write this article. Here it is.

I have a friend who had been eyeballing this cute little red purse for a couple of months.  She didn’t need it but she wanted it and sort of became obsessed with it.

She’d visit it online and wave to it in the store. But, there’s no way she was going to buy that purse because wanting it that badly made her feel a little stupid.

Well, the darn thing went on sale the other day at 40-percent off and another 10-percent off with her store card. Now, of course, she had to have that red bag.

Apparently, so did every other woman in the United States. Because, she had it in her online shopping cart and by the time she got her credit card out, it was no longer available. It had been snatched right out of her cart.

She was furious. She felt violated. “How dare they sell MY red purse?”

She called the company. They apologized and looked for one in their inventory anywhere. They gave her stores and a warehouse to call and reserve it before the last one could be sold. She called around for over an hour and finally got to someone who found one in California and ordered it for her.

As she was patting herself on the back for her investigative skills and persistence my friend had an aha! moment. She had recently been diagnosed with osteoporosis. Her doctor had given her a list of endocrinologists he’d be comfortable recommending but she hadn’t even looked at it, let alone researched it.

“I had been meaning to but I had been putting it off for no good reason. I thought why on earth don’t I apply that same purse passion to taking charge of my own health care?”

She thought about it for a minute and the answer she came up with unnerved her a little. “Health care is not sexy,”  Purses are sexy! Purses are sexier than being healthier and maybe living longer? Eek!

But health is sexy! Quality of life is sexy!

As she started to Google the doctors on the list, she began to sing a parody to that old rock song:
“I’m too sexy for my purse, too sexy for my mouse pad, but not too sexy for my doctor’s office. Maybe a little bit too sexy, but I’m goin’ anyway.”

I think perhaps my friend has touched a nerve in many of us. Would we really rather look good than feel good?

Sure seems like it. I think it’s that very premise that prompted an ad agency to come up with a TV commercial for a dietary supplement featuring a sexy dancing X-ray skeleton of a baby boomer model that’s protecting her looks by protecting her bones.

It got my attention. If you can’t get them to do it for health, get them to do it for beauty. Twistedly brilliant!

So I guess, if beauty is your motivation, go for it; especially when the health comes with it.

But what do you do if you already have osteoporosis like my friend, or have low bone mass, or you just have the good sense to want to take of your bones?

Osteoporosis And Calcium

“Getting enough calcium in our diet is really important. The NOF recommends an intake of 1,000 milligrams for adult women from age 50 or younger, and age 51 and older — 1,200 milligrams a day for adult women. If a woman isn’t paying enough attention to calcium in her diet she puts herself at risk. But more is not necessarily better when it comes to calcium. Neither women nor men should get more than about 2,000 milligrams a day.”

Weight Bearing Exercise

Weight bearing exercise actually builds bone in youth and will help maintain bone. As we get older the type of exercise changes a little bit. We still have to do some impact work but it has to be safe to avoid injury and falls so you want to add balance training, flexibility training, and safe movement to make sure the individual is able to stay active and healthy.”

So what’s the takeaway here? My takeaway is if you like standing on your own two feet, taking care of your bones is about as sexy as it gets!

Originally printed on Moving Free with Mirabai. Reprinted with permission.

Mirabai Holland MFA, EP-C, CHC is one of the foremost authorities in the health and fitness industry. Her customer top rated exercise videos for Health issues like Osteoporosis, Arthritis, Heart Disease, Diabetes & more are available on her website, mirabaiholland.com. Join her NEW Online Workout ClubMirabai offers one-on-on Health Coaching on Skype or Phone. Contact her at askmirabai@movingfree.com


Exercise and Nutrition: A Marriage Made in Heaven, But for our Bodies

Many trainers are very well aware of the power of both exercise and nutrition to influence not only our performance but our health as well. Unfortunately, many trainers have made themselves experts in nutrition and are practicing nutritional therapy illegally. Yes, illegally. The nutrition police are not likely to catch you, but just like an unauthorized person can not dispense drugs legally, a trainer should not be giving advice on SPECIFIC diets, designed by themselves, to cure or relieve SPECIFIC diseases or conditions. 

You see how the word specific was capitalized. This was done because trainers CAN give general advice to “apparently healthy” people on what foods can do. They can advise people on a certain diet designed by a nutritionist or physician. They can even advise clients on a supplement’s intended function, but not tell them which SPECIFIC ones to take, or the amounts, especially if there is some clinical condition. The vast majority of trainers are guilty of violating at least one of these conditions. 

Okay, off my soapbox and back to the marriage. Our bodily processes require fuels and use enzymes to perform almost every reaction in our bodies. The vitamins and minerals that we need are known as “essential” because the body either doesn’t produce it, or produce enough of it, to sustain healthy living. Vitamins are organic molecules and are sometimes referred to as coenzymes, and minerals are sometimes referred to as cofactors, because both are needed for different enzymes, or even hormones, to properly function. You probably know that if you are low in iron, the hemoglobin in red blood cells will not properly form, thus, it will not carry oxygen and will result in anemia. The same with iodine and thyroid hormone, and many, many other examples are well known to the public at large. 

Exercise on the other end will stimulate processes like bone-building, and then the calcium, phosphorus, magnesium, sulfur, calcitriol (Vitamin D3), can step in and “do their thing” in depositing a new, stronger bone matrix. Without the stimulus of exercise, there is minimal use of the nutrients and they will be excreted. By the same token, the better the nutrients we put into our body, the better we can perform exercise, recover, build muscle, improve enzyme function, and a whole bunch of other things! 

MedFit Classroom’s Osteoporosis Fitness Specialist online course is also known as “Project BONE” for Beating Osteoporosis with Nutrition and Exercise.  It’s these two simple tools that we can use to actually reverse osteoporosis, not to mention prevent or delay its onset. Many disease conditions can be prevented when we “obey our blueprints”. When we follow the advice of geniuses like Thomas Edison – to have the physician of the future be interested in the food and care of the human frame, or Hippocrates believing walking and food as medicine were essential components of any health care plan. 

The trick is not appreciating the marriage of nutrition and exercise, but getting your client to actually change the way they eat or activities they do. Radical changes almost always end up in radical termination of any change. The popular Transtheoretical Theory of Change, with the various stages of readiness for change, discusses how any major change in behavior is a process, and sometimes a slow, painful one. It takes a lot of effort, both mentally and physically. The Osteoporosis Fitness Specialist course includes a video component called “EAT this, NOT that.” It was named after a popular Men’s Fitness book series, discussing how to substitute one food that is good for you with another that is not.  For example, eating a baked potato with yogurt versus French fries. 

By knowing the “why” you are eating something, and knowing “what” foods have them, as well as “how” to look for it in certain foods, it makes the “when” and “where” to purchase the foods easier. Often people will acquire new favorite foods and perform new “favorite” exercise when they are fun and easy to access. Help this marriage last and spark the romance of exercise and diet in your life. 

Dr. Mark P. Kelly has been involved with the health and fitness field for more than 30 years. He has been a research scientist for universities and many infomercial projects. He has spoken nationally and internationally on a wide variety of topics and currently speaks on the use of exercise for clinical purposes and exercise’s impact on the brain. Mark is a teacher in colleges and universities in Orange County, CA., where Principle-Centered Health- Corporate Wellness & Safety operates.


Why Women Need to Lift Weights

Traditionally speaking, when it comes to exercise, men have dominated the lifting weights world. This occurred mainly due to men being allowed to participate in sporting activities while women were not allowed to because it was not considered “lady like” and it was illegal. However, times have changed, as women are no longer looked at as being inferior to men; and it is safe, appropriate and very normal for them to exercise, particularly lift weights.

Here are a few reasons why women say they do not need to lift weights and my answer to their concern.

It Will Make Me Look Bulky

While this is a very legit concern, it is typically not true. In order for a woman (or man) to look “bulky”, they will have to do what is called a lot of “volume” in their workouts. Volume is the number of weight, repetitions, sets and exercises done in order to achieve mass or bulk.

If a woman follows the recommended numbers of days of weight lifting/week by ACSM (2-3 days/week, lifting weights for all the major muscles using 1-2 sets of 8-12 reps), they will not get bulky

Lifting Weights Does Not Help Me Burn Calories

Weight lifting has a high metabolic (ability to burn calories) rate. As a result, the more lean muscle a woman has, the less likely she is to gain weight and the easier it is to keep the weight off. Muscles are like the gas in our cars. The gas is used by the engine and keep the car moving.  Having muscle, by lifting weights, allows your body to keep moving and consistently fight off fat gains.

There is No Benefit For Me to Lift Weights

There are tons of benefits of women lifting weights! They include weight loss, improved mood and well-being, better posture and prevention of osteoporosis. These four are all major concerns for most women and lifting weights helps with all of them!

I Only Need to do Cardio to Be Healthy

While doing cardio activities (i.e. running, swimming, elliptical, spin class, etc.) is beneficial for the heart, it does not put the necessary stress on the bone and muscular system that our bodies crave. We were designed in a way that our muscles were meant to be moved beyond just walking and typing on a computer! While cardio is a great way to burn calories, oftentimes, it will burn away muscle because it is a catabolic activity. Lifting weights help to balance that out. 

Do I Really Need to Start Lifting Weights?

Yes, YOU do! I recommend that a woman looking to start lifting weights seek out professional help. A certified personal trainer is well qualified to provide safe and proper advice for her.

Also, I recommend home DVD workout programs such Power 90, Slim in 6 and Chalene Extreme that have all proven to help women strength train properly.

Weight training is important for everyone to do. It helps with posture, weight loss, prevention of osteoporosis and other metabolic diseases. It does not require a lot to do it, so why not incorporate two days/week for 30 minutes or less to lifting weights!

Maurice D. Williams is the owner of Move Well Fitness in Bethesda, MD, and Assistant Professor of Health & Human Performance at Freed-Hardeman University.  He is a NASM Master Instructor and Master Trainer,  and is also certified with NASM as a Corrective Exercise Specialist, Performance Enhancement Specialist, Senior Fitness Specialist & Weight Loss Specialist, and as a Certified Strength and Conditioning Specialist by NSCA.


Become an Osteoporosis Fitness Specialist Course

I am excited to finally bring you the Osteoporosis Fitness Specialist program. It started about 3 years ago as a presentation on the MedFit Tour in Phoenix. It was then developed into a webinar, then short continuing education product, and now a full 10-hour course! It has been nicknamed Project B.O.N.E. for Beating Osteoporosis with Nutrition and Exercise.

It is a unique course in the fitness world because it is a total turn-key format. It starts in the first module with education on bone anatomy and physiology. It then delves into what osteoporosis and osteopenia are and how our bone mass naturally changes across time. It then goes into some of the mechanisms of how bone adapts to the stresses we put on it as well as the interrelationships between joints, bones and movements and how they can improve or decrease with movement or lack of it.

The second module goes into the role nutrients play on bone health. It is interesting that you can approach this from four different perspectives. First, you can attempt to integrate certain foods into your diet that help you obtain calcium, vitamin D, and other bone-building nutrients. Second, you can try to avoid foods that actually decrease calcium absorption and even the stores in your bone. These are termed calcium-robbing foods.

I have developed 13 short video segments that are entitled “EAT this, NOT that” to help guide people with substituting good food for a “bad food”, or one that potentially depletes calcium. Taking in the right nutrients is key because the exercises that strengthen bones are not able to do their “job” if the nutrients that can build bone are not available. Trying to change the way someone eats is one of the more difficult things in life. By making gradual changes and by substituting one food for another, the transitions become easier, and before you know it you are eating well!

The third module is about how exercise can change your bone health and why it works.  One common misconception is that weightlifting is going to stress your bones more than body weight movements that use ground forces. This is simply not true. The target spots and how to work them are combined into the SHoW ME pneumonic — which informs which body parts to focus on (Spine, Hips, and Wrists) and what exercise modalities to use, with Multiplanar activity and Eccentric contractions being the best for bone-building if the client can handle it. Another pneumonic is the SAFE exercises, which represents Strength, Agility, Flexibility and Equilibrium or balance.

The fourth module is on assessments. This is one of the keys to the innovation of this program. Not only does the assessment encompass personal traits, habits, demographic and activities of daily living, but it has a comprehensive physical assessment which is named the ABCEDEFF battery. The agility, balance (both static and dynamic), coordination, dexterity or deftness, endurance, force or strength in both upper and lower regions, and flexibility in both upper and lower regions are part of this assessment program. The tests are simple to perform and the individual will fall into one of four categories, with some having male and female standards separately. The proper way to perform the assessment tests are demonstrated in videos.

The fifth module is putting it all together meaning you’re using: a) the results of your assessment and b) the client’s intake information, which includes their c) needs, limitations and preferences to combine it into a comprehensive, highly-personalized and effective. Clientas will likely not be at the same level for all the variables tested, so you may have a client who is strong but inflexible or a client that is flexible but weak. You address the weak spots and monitor progress easily.

Why is it so effective? Because the assessment will categorize the client one of four levels. Each exercise has four levels for proper progression or regression. The client is getting the right exercise for them depending on their skills, bone density and any limitations. Exercises are similar in each of the three workout venues — a gym, a park, and at home — but vary with the equipment available and surroundings. Each of these venues has pros and cons and in the current age of COVID, it is important to have alternatives to turn to.

The final module addresses some business aspects. Marketing and promoting your skills and knowledge are what keeps you in business. There must be a balance between the training skills and knowledge as well as how to manage the logistics and getting the word out.

I believe this program will set a new standard in training programs and how to carefully train a client with the knowledge gained from an assessment and thorough intake questionnaire. The disease of osteoporosis is only going to get bigger. With 54 million Americans already with low bone density, the numbers are already huge!


Dr. Mark P. Kelly has been involved with the health and fitness field for more than 30 years. He has been a research scientist for universities and many infomercial projects. He has spoken nationally and internationally on a wide variety of topics and currently speaks on the use of exercise for clinical purposes and exercise’s impact on the brain. Mark is a teacher in colleges and universities in Orange County, CA., where Principle-Centered Health- Corporate Wellness & Safety operates.

hand xray bones

7 Simple Habits You Didn’t Know Could Affect Your Bones

Do you know that the things you do every day can affect your bones? Sadly, ‘harmless’ things that are a part of our routine can actually hurt our bones in the long run. For example, we carry a lot of weight, we lead a sedentary life, we eat all the wrong things; and with the passage of time, we develop joint aches and bone ailments.

By eliminating these simple habits from our lifestyles, we can avoid getting osteoarthritis and protect our health.  Continue reading to find out more.

1.     Sedentary Lifestyle

We wake up, go to work, and sit in front of a computer screen all day. People who spend a lot of time sitting have at a higher risk of suffering from osteoporosis. Practicing a sedentary lifestyle is common for people who work in an office. There is not much time to move around.

Walking, dancing and running can be very helpful in strengthening your bones. So give your bones the exercise they need.

2.     Lack of Sleep

Rest is essential for everyone. The thing you should know about your body is that it goes through a constant cycle of detoxifying and cleansing. This process starts with the lymphatic system and continues to your liver. They slowly re-balance and restore the essential functions of your body. And for this process to occur, your body needs to be submerged in deep rest.

Research shows that lack of sleep damages the health of your bones as well. It also reduces the bone marrow and makes materialization difficult, which can lead to osteoporosis in the future.

3.     Be Careful with High Heels and Bags

Women have a lot of habits that damage their bones over time. We all drool over our high heels and spend a considerable portion of our paycheck buying the perfect pair. What we don’t know that wearing high heels frequently have a terrible impact on our posture. And thereby, affect the bones in our shins, feet, and back. After a long day of wearing heels, intense pain and fatigue sets in. And in the years that come by, you could suffer from serious problems. So instead of choosing high heels, go for the medium ones.

Another thing that is affecting your posture is those heavy bags. Without even realizing it, some women carry 10 kilos worth of stuff in their tote and shoulder bags. Carrying so much weight, unfortunately, puts a great deal of stress on your shoulders and spine. Not to forget, it causes pain and discomfort.

4.     Smoking

We have all heard the warning that smoking is bad for health. What most people don’t know is that it is even worse for your bones. Studies prove that people who use tobacco frequently have lower levels of bone density. Smokers are at a higher risk for fractures than non-smokers. Smoking produces free radicals which kill the cells that build bones (i.e., osteoblasts). If you have already had a fractured bone, smoking damages your blood vessels, which result in the slow healing process.

So throw away that pack of cigarettes, you don’t need them, and neither do your bones.

5.     High Salt Consumption

There is definitely a relationship between lower bone density and high salt intake.

We all know salt is bad for our skeletal system as it leeches calcium from our bones. The junk food that we like to munch on time and again is also causing harm to our joints and ligaments. Table salt consists of chloride and sodium. If we consume too much of it, it promotes metabolic acidosis. And that contributes towards the loss of bone density in the long run.

6.     Constant Coffee and Soda Consumption

Your day isn’t complete without a cup of coffee. Caffeine is necessary to wake up and give our day the much-needed boost. Coffee contains Methylated xanthine, which increases the amount of calcium release through urine. And over time, the minerals from your bones are affected, resulting in brittle bones.

One or two cups of coffee a day is fine. But, if you exceed that number, your bones will suffer the consequences.

Another drink that affects the health of your bones is soda, especially cola drinks. Sodas have a high amount of phosphoric acids in them, which reduce the consumption of calcium. So it’s better to avoid carbonated beverages so they can’t cause problems later.

7.     Sugary or Processed Foods

Packaged and highly-processed foods have low nutrients and high sodium and sugar level. Processed food contains food additives and synthetic chemicals that are very bad for your health. Packaged foods often include hydrogenated oils that are very damaging to your bones. In addition to that, your bones will pay a hefty price if you indulge yourself in a lot of sugary snacks. Not only sugar is inflammatory; it also leads to the blood-sugar imbalances that damage your bones.

Remember, if you cut back on these 7 habits, your bones will be stronger, and you will avoid a lot of bone-related problems in your later life. Not to forget, watch your calcium and vitamin D intake so your bones could be healthy!

Zyana Morris is a passionate blogger who loves to write on trending health, fitness and lifestyle topics. She is a featured author at HealthableUplifting FamiliesInscriber Mag, Hello Mamas and few others. Her favorite quote “It does not matter how slowly you go as long as you do not stop”. You can follow her through Facebook and Twitter.