Orthopedists warn: This habit drastically increases the risk of osteoporosis

If you want to stay active and independent into old age, bone health must be a priority. Bones not only support the body, but also protect organs and enable movement. Although it is often thought that bone health should only be taken care of in old age, what we do in our youth has a major impact on later life.

Osteoporosis, a condition in which bones become brittle and prone to fractures, is one of the leading causes of disability and loss of independence in older age. But the good news is that there are concrete steps we can take to maintain bone density and strength. And experts agree, the most important of these is quitting smoking.

Smoking seriously damages bones

Orthopedists emphasize that quitting smoking is the first thing they advise patients who want to preserve bone health. Although it is known that cigarettes harm the heart and lungs, it is often forgotten how negatively they affect bones.

Dr. Pamela Mehta says that numerous studies have shown a link between smoking and reduced bone density, which is a major cause of osteoporosis. Smokers have a significantly higher risk of fractures than non-smokers, and this risk increases with years of smoking.

“I have seen healthy and active people develop brittle bones very early, simply because of long-term smoking,” warns Dr. Mehta.

How cigarettes slow down bone regeneration

Bones are constantly being rebuilt. This process depends on a balance between cells that break down old bone tissue and those that create new bone. Smoking disrupts this balance.

“Nicotine and other chemicals from cigarettes disrupt the way the body builds and maintains bones. They speed up the breakdown and slow down the rebuilding,” explains Dr. Mehta. This eventually leads to bone loss and weaker bones.

Smoking reduces the flow of oxygen and nutrients

Bones need a constant supply of oxygen and nutrients to rebuild and stay strong. Nicotine constricts blood vessels, which reduces blood flow throughout the body, including the bones. The bones then don’t get enough oxygen, calcium, and phosphorus, which further slows down their repair and makes them more porous.

Smokers’ bones heal more slowly after fractures

Smoking doesn’t just harm you in the long run. It also slows down recovery from injuries. Dr. Lori Fitton points out that smoking makes it harder for bones to heal. That’s why many orthopedic surgeons require patients to quit smoking before scheduling surgery. Smoking increases the risk of complications and infections after surgery.

“Tobacco use harms every bone – both those that are growing and those that are healing,” Dr. Fitton clearly states.

What else can you do for strong bones?

Quitting smoking is the most important step, but there are other important habits. Experts recommend a diet rich in calcium and vitamin D. Calcium is the basic mineral for building bones, and vitamin D helps its absorption. Include dairy products, green leafy vegetables and fatty fish in your diet.

Don’t forget about protein intake, as it is also important for bone structure. It is best to spread it out across all meals of the day.

Physical activity also plays a big role. Exercises like walking, running, strength training, or jumping rope encourage bones to become stronger. Alcohol should be limited, as it reduces calcium absorption and disrupts hormones that are important for bone health.

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