Smoking

Smoking is closely linked to osteoporosis. Smokers are at a far greater risk of development of osteoporosis than the non-smokers are. Studies have revealed that hip fractures are far more prevalent among smokers. Smoking influences bone health in a number of ways:

Smoking inhibits the formation of bone cells.
Nicotine in smoke inhibits estrogen and hence leads to the risk for osteoporosis among women who smoke. These women invariably attain menopause much before than others do.
Smoking makes the liver mobilize estrogen more quickly than normal, enhancing, which also the risk for osteoporosis among women.

Smoker also impedes the healing of fractures.
Smokers have a poor blood supply because of which most of their tissues are malnourished. Malnourishment of lumbar discs often results in backache among them.

If you find it difficult to quit smoking, here are a few tips to help you-

- Find out about quitting aids like gums, patches, nasal spray and medications from your health caregiver and start on using the, but only your doctor's advice.
- If you are unable to give up smoking entirely right away, do not be discouraged and continue trying.
- Find out about your community's smoking quitting programs. Your healthcare practitioner or hospital might help you with that.

Alcohol

Large intakes of alcohol have been linked to osteoporosis probably because of the deteriorative metabolic effects of alcohol. Alcohols also hinders with the absorption and utilization of calcium and vitamin D. However, recent research has shown the regular intake of mild to moderate amounts of alcohol may enhance the bone density.

Thus, men may consider taking 21 units of alcohol per week. While for women, the permissible amount is 14 units per week.


Tips to give up alcohol consumption

Going for other relaxing activities like massage, warm bath, exercise, pleasant music instead of alcohol may help you give up alcohol.

Caffeine

Caffeine, in excessive amounts (more than 2-3 cans/cups of cola, coffee or tea) increases the risk for osteoporosis. Caffeine possibly enhances the urinary loss of calcium so its intake should be lessened.

Tips to help reduce caffeine consumption

- Go for caffeine free cola and decaffeinated coffee.
- If the taste of caffeine-less herbal tea appeals you, replace your coffee intake with that. However, ensure the herbal ingredients are safe.
- In place of brewed coffee, go for instant coffee.
- Steep your tea bag for a minute or two only. Instead of coffee or cola, go for fresh fruit juice.