Think you’re doing everything you can to protect your bones? Are you sure?
Here are 11 thieves that could be raiding your bones without you knowing it, and some expert tips to protect yourself.
Thief 1: Sunscreen. “People don’t realize how important vitamin D is to bones,” says integrative medicine physician Robin Miller, MD. “They think they’re getting it from sunlight, but they’re using sunscreen, and vitamin D doesn’t get through sunscreen.”
The Fix: Keep using sunscreen. You need it to protect your skin from sun damage and cancer. But get more vitamin D in your diet. It’s found in fish, eggs, and many fortified drinks. You can also consider vitamin D supplements. “You can safely take 1,000 IU a day,” says Miller, ‘”but I always recommend that people have their vitamin D levels checked to see how much they need.”
Thief 2: Your meds: “There are a lot of medications that can cause problems with bones,” says Miller, especially the seizure drug phenytoin (Dilantin). Other potentially bone-stealing medications include steroids, some cholesterol-lowering drugs, some weight loss drugs, and some blood thinners.
The Fix: Talk to your doctor about whether drugs you take may hurt your bones; can you take something else or offset the impact? It may be as simple as taking supplements with your meds.
Thief 3: Processed food and fast food. Can you say sodium? Fast and processed foods are packed with it. “When we take in too much sodium, it’s excreted through urine, but unfortunately, it brings calcium along for the ride,” says Frances Largeman-Roth, RD.
The Fix: Eat more fresh, whole foods, especially vegetables, and cut back on sodium.
Thief 4: Ditching your egg yolks. They’re a good source of vitamin D, says Largeman-Roth. Vitamin D and calcium are crucial for your bones.
The Fix: Switch to whole-egg omelets. Your bones will thank you.
Thief 5: Too many happy hours. Alcohol slows the formation of new bone tissue, says Largeman-Roth.
The Fix: Stick to no more than one drink a day for women and two drinks a day for men.