5 common habits that degrade healthy bones

5 common habits that degrade healthy bones

Bone generation is an ongoing process. The human body constantly creates new bones to maintain a strong skeletal structure. As a person ages, the process of maintaining healthy bone structure slows down and can begin as early as the 20s or 30s, resulting in a loss of bone density. Unhealthy lifestyle choices and nutrition mistakes can accelerate this process, leading to premature bone loss. Read on to learn more about unhealthy habits to avoid for healthy bones.

Eating unhealthy foods
Excessive salt consumption harms the bones because the processed salt found in chips, fried foods, and fried snacks forces the body to lose calcium faster than it can be replenished. Also, drinking beverages that are rich in refined sugars, preservatives, artificial coloring, and additives all impact bone health. Flavored sodas, packaged fruit juices, and carbonated beverages are unhealthy food choices that trigger calcium loss, thus weakening the bones. Daily nutrition directly impacts bone health, especially the vital joints for mobility.

Leading a sedentary lifestyle
Sitting for hours on end and not being proactive can also lead to bone health deterioration. Simple physical activities like walking, jogging, or lifting weights help improve bone density. However, neglecting the 30 minutes of exercise recommended by physical therapists will only increase the risk of bone loss and fractures. Also, the lack of outdoor activities reduces time spent in the sunlight to promote natural vitamin D absorption. Without this vitamin, the body cannot efficiently absorb calcium from daily foods and beverages to promote healthy bone mass and density.

Overdoing physical activities
Leading a sedentary lifestyle is harmful to one’s health. But that also does not mean one plans a rigorous workout routine that increases the risk of bone fractures and excessive wear of the joints. One must focus on exercises that strengthen the muscles to further support the bones and avoid stressing out the joints. It’s better to consider minimal-impact activities with bearable weights or focus on bodyweight exercises that help improve bone density.

Poor posture
Desk jobs can be painfully degrading for the skeletal structure. Often, one does not pay attention to one’s sitting or working posture. A bad slumped stance puts excessive pressure on the spinal cord and triggers degenerative changes in bone health. Poor posture and prolonged work hours also increase inflammation of the joints and cartilage connected to the bones. Inflammation increases the risk of bone problems like osteoarthritis. It is advisable to take frequent breaks, adjust posture, and move around to prevent spasms and bone pain from affecting daily routine.

Having a low Body Mass Index (BMI)
Grown adults must maintain a healthy BMI of 18.5 and above on average. This score is subject to one’s height and current mass. Anything lower increases the risk of bone fractures and injuries that may take longer to heal. This is a significant risk for older adults and seniors who must follow a restricted nutrition regime due to underlying health conditions.

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Coping with urges that can trigger a relapse post treatment

Addictions when left untreated can turn into crippling conditions. One can be addicted to smoking, binge drinking, or even shopping. Once addicted, one willfully submits to urges, despite having satisfied them before. However, addictions can be managed and to a great extent treated to full recovery. But, the post-recovery phase is crucial where both the mind and body are put to test and can trigger a relapse. Continue reading to know more about the most common triggers for addictions and how to deal with them.Stress Stress is commonly the root cause of many problems and addictions, both physical and psychological. One can become an addict as a way to manage the stress that may stem from strained relationships or priorities. The best way to avoid a relapse during recovery is to make lifestyle changes that don’t trigger a return to addictions amidst a stressful situation. One can practice mindfulness, engage in relaxation techniques, manage one’s time to avoid stressful situations, and imbibe healthy eating habits and exercise in their daily routine. EmotionsThere is an umpteen number of triggers that invoke a positive or negative emotional response. However, the stress associated with dealing with emotions daily can trigger urges without one even realizing. Often, one turns to a glass of alcohol or relies on prescription medications to put the mind at ease. It is not a permanent solution and prolonged use of these substances can cause more harm in the long run. One must learn and explore productive ways of controlling emotions better to avoid a relapse during recovery. For example, writing and maintaining a journal that contains one’s feelings and thoughts can act as a healthy outlet. Similarly, there are other healthy ways to channel one’s energy and manage emotional responses.Positive conditioningPeople who have addictions such as smoking or drinking may often find themselves in situations where a lit cigarette or a glass of wine can trigger a relapse. This is understandable considering these substances were the primary source of comfort and relaxation. However, with positive reinforcement and reconditioning one can train the mind and curb such urges. Relaxation doesn’t always mean techniques like yoga or meditation, it can also be pursuing your hobby. Counseling for group gatheringsBirthdays, parties, New Year’s events, and any celebration in general call for alcohol consumption and smoking. At times, these could be the very addictions one is recovering from, and in a social gathering, such temptations can be strong. However, a recovering addict should refrain from indulging in any of these as even a taste can turn into a relapse. For instance, a recovering alcoholic must avoid having a single drink as that could put him/her on a slippery slope to relapse. Here, one-on-one counseling can help prepare the mind to resist the urge. It is never healthy for a recovering addict to simply avoid socializing fearing a relapse.

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6 warning signs of dementia

Dementia is a complex neurological condition that affects millions of people worldwide. Recognizing the early signs of dementia is crucial for early intervention and improved quality of life. While memory loss is often associated with dementia, other subtle signs can manifest in the early stages. Increasing awareness and understanding can foster a more supportive and compassionate environment for individuals with dementia and their loved ones. Memory loss and forgetfulness Memory loss is one of the primary warning signs of dementia. It is common for individuals to forget appointments, important dates, or recent conversations. Some patients might have difficulty recollecting information that was shared with them recently. It is common for caregivers or family members to repeat information for these patients. One of the most common early signs of dementia is memory loss. Another sign of memory loss is misplacing objects and facing challenges in retracing steps. While occasional forgetfulness is common, persistent memory difficulties that impact daily life may indicate early-stage dementia. Difficulty with language and communication An individual’s declining ability to effectively communicate and express themselves is another concerning sign of dementia. Dementia, in its early stages, can impact an individual’s ability to express themselves. It might cause them difficulty using familiar words or finding the appropriate words. This can make communication and conversation challenging for them. For example, written communication, such as emails or notes, may also exhibit notable changes in clarity and coherence. Challenges in problem-solving and planning Dementia can impair an individual's cognitive abilities, making it harder to solve problems and plan ahead. For example, patients might find it challenging to indulge in tasks that involve thinking, execution, and other factors. This results in patients with dementia missing the mark with tasks like maintaining finances and following recipes. As the disease progresses, patients might experience increasing difficulty concentrating, a reduced attention span, and difficulty following multi-step instructions. These challenges can impact their ability to carry out everyday activities effectively. Disorientation and spatial awareness Those with early-stage dementia might also feel disoriented in places they are familiar with. Spatial awareness is another thing they might struggle with. Patients are more likely to face issues recognizing faces, places, and landmarks. Additionally, they may struggle with depth perception, leading to difficulties with balance and an increased risk of falls. Changes in spatial abilities can be particularly concerning and require attention. Mood and personality changes Patients susceptible to developing dementia are also prone to behavior, mood, and personality changes. For example, individuals might become increasingly irritable, withdrawn, or exhibit heightened anxiety. For example, they might experience unexplained mood swings or display increased apathy and a loss of interest in activities they once enjoyed. These emotional and behavioral changes can impact their social interactions and relationships, warranting further evaluation. Impaired judgment and decision-making Early-stage dementia can affect an individual's judgment and decision-making abilities. They may need better financial judgment, personal hygiene, or safety precautions. For instance, they might fall prey to scams or make uncharacteristic impulsive purchases. Recognizing such changes in judgment can help identify potential cognitive decline.

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