The body continuously creates new bone and breaks down old bone cells, a process called bone remodeling. When we are young, new bone is created faster than old bone is broken down, so bone mass increases. As we age, this process reverses, and bones become weaker and more prone to fractures. Some everyday habits can silently cause harm, weakening our bones.

Lack of exercise and prolonged sitting: Not only older adults but also young people who sit too much and exercise too little are at risk of premature bone weakening. Prolonged sitting without physical activity accelerates the loss of bone density, gradually leading to osteoporosis, especially in weight-bearing bones like the spine and hips. Weight-bearing exercises such as lifting weights, squats, running, and push-ups can help strengthen bones and build muscle.

Long-term smoking: Smoking affects bone health through various mechanisms. These include reducing blood flow to bones, impairing the absorption of calcium and vitamin D, decreasing estrogen production in women, and damaging bone-forming cells called osteoblasts. Smoking addiction can also accelerate bone loss and slow down the healing process of fractures.

Consuming too much caffeine: Drinking coffee in moderation can be beneficial to health, but consuming more than 400 mg of caffeine per day (about more than 4 cups of coffee) can significantly affect calcium absorption. Caffeine causes the kidneys to excrete calcium from the body, reducing the amount of calcium available for bone remodeling. This creates a calcium imbalance, directly impacting bone formation and maintenance.

Regularly drinking soda: Soda contains a chemical compound called phosphoric acid (H3PO4). Phosphoric acid gives soda its tart taste and increases its viscosity. This compound risks disrupting the calcium-phosphorus balance in the body, leading to greater calcium loss from bones. The phosphoric acid in soda also binds with calcium in the digestive system, preventing calcium absorption and forcing the body to draw this mineral from bones to maintain blood calcium levels.

Lack of sleep: Poor sleep cycles can disrupt the balance of hormones essential for bone remodeling. During deep sleep, the body releases growth hormone, crucial for bone formation and repair. Chronic sleep deprivation (less than 6 hours per night) can reduce bone mineral density and hinder the body's natural bone regeneration process that occurs during rest.

Bao Bao (According to Healthline, Times of India)