As we hit our 30s, our body functions begin to slow down. It becomes more difficult to fight chronic diseases and maintain a healthy metabolism. Hence, it is quite imperative to pay attention to lifestyle and eating habits to maintain strong and healthy bones even after the age of 30. Most people have the highest bone mineral density between the ages of 20 and 35, but bone health falls as they age. So, as people get older, they must know what they should avoid in their 30s to maintain bone health.
Here are seven things that men and women should avoid after the age of 30 to maintain bone health:
Excessive salt and sugar: Some people believe that sugar and salt should be the main ingredients in their diet. However, too much of these two increases the amount of calcium excreted by the body. It is worth noting that a deficiency of calcium often results in the weakening of bones.
Caffeine: Many individuals are unaware that the caffeine included in beverages like tea, cocoa, chocolate and coffee increases calcium excretion. According to studies, excessive coffee consumption can have major consequences such as bone mineral loss, reduced BMD, and lower calcium content.
Sedentary Lifestyle: Leading a sedentary lifestyle without much physical activity can cause the body to lose stored calcium. Thus, regular exercise, running and walking contribute to the preservation of bone health.
Animal protein: Avoid consuming excessive amounts of animal protein from foods like fish, poultry, red meat, eggs, and dairy. Take a balanced dose, as calcium is expelled from the bones via urine when animal proteins are consumed in large quantities.
Soft Drinks: Drinking too many soft drinks is a bad habit that might harm your bones. This is because the sugar, caffeine and phosphoric acid they contain can drain calcium from the bones.
Smoking and Tobacco Habits: People over the age of 30 should be aware that chewing tobacco and smoking might also have an impact on their bone health. Nicotine reduces the body’s capacity to absorb calcium.
Low muscle mass: Experts believe that people with low muscle mass might retain less calcium in their bones and bodies.
