Osteopath Shares 5 Everyday Habits That Could Be Harming Your Bones

Many older Americans struggle with bone health issues, with 53.6 million people aged 50 and above living with osteoporosis or low bone mass. To improve bone strength, registered osteopath Carla Pozner highlights five everyday habits that could be harming bones. While coffee is common, excessive consumption can reduce bone density by interfering with calcium absorption and bone metabolism.

Instead of cutting coffee out, Pozner advises moderation and considering the overall impact of lifestyle factors. Spending too much time sitting, around 9.5 hours daily for U.S. adults, can also weaken bones, as bones are living tissue that respond to physical activity. Weight-bearing and resistance exercises, such as walking, climbing stairs, dancing, yoga, and strength training, help maintain bone health by promoting muscle strength, mobility, and balance.

Calcium is crucial for bone strength, but Pozner warns that focusing solely on this nutrient can be detrimental. A balanced diet with adequate calcium, vitamin D, and protein, along with regular movement and outdoor time, is essential for overall bone and muscle health. Excessive alcohol consumption can also negatively affect bone health by disrupting bone remodeling and metabolism, increasing the risk of fractures.

Pozner emphasizes the importance of adopting healthy habits early in life, particularly for women who experience accelerated bone loss during and after menopause.