Health Quiz: Which Habit Can Lead To Weaker Bones Over Time? (Image Credits: iStock)
Which Common Habit Can Contribute to Weaker Bones Over Time?
A. Reading at night
B. Drinking excessive soda
C. Taking short naps
D. Brushing teeth after meals
Answer: B. Drinking excessive soda
Many people don’t realise that their favourite fizzy drinks might be doing more than adding empty calories. Regularly consuming soda — especially colas — has been linked to reduced bone mineral density and increased risk of fractures, especially in women.
Why Does Soda Weaken Your Bones?
Cola drinks contain phosphoric acid, which can affect calcium balance in the body. “When phosphate levels are too high and dietary calcium is low, the body pulls calcium from the bones to maintain proper blood levels,” explains Dr Robert Heaney, a late professor of medicine and leading bone health researcher from Creighton University.
A 2006 study published in the American Journal of Clinical Nutrition confirmed that women who consumed more cola-based soft drinks had lower hip bone mineral density — a major concern in ageing populations.
Other Habits That Harm Bone Health
1. Low Calcium Intake
Calcium is the main mineral in bones. “Most people, especially women, don’t meet their daily calcium needs,” says Dr Andrea Singer, Chief Medical Officer at the National Osteoporosis Foundation (NOF), USA. “When the diet is insufficient, the body pulls calcium from bones, weakening them.”
2. Lack of Vitamin D
Vitamin D is crucial for calcium absorption. “Without enough vitamin D, even a high-calcium diet won't help your bones,” explains Dr Michael F. Holick, professor of medicine at Boston University School of Medicine. Just 15 minutes of midday sun exposure, a few times a week, can help maintain vitamin D levels.
3. Sedentary Lifestyle
Bones stay strong when stressed through movement. “Use it or lose it applies to bones too,” says Dr Singer. Activities like walking, dancing, and strength training are key for bone maintenance.
4. Smoking and Excessive Alcohol
“Both smoking and heavy alcohol intake reduce bone formation and increase breakdown,” shares Dr Felicia Cosman, endocrinologist and osteoporosis expert at Columbia University. These habits interfere with calcium absorption and hormone levels vital for bone strength.
Warning Signs of Weak Bones
Frequent fractures from small falls
Loss of height
Stooped posture
Chronic back pain
General bone pain or tenderness
If you notice these symptoms, it may be time to check your bone density with a DEXA scan.
How To Protect Your Bones
- Eat Bone-Friendly Foods
Include dairy, leafy greens, tofu, almonds, and calcium-fortified drinks in your meals.
- Get Some Sun
Sunlight helps your body produce vitamin D. For those with limited sun exposure, supplements may be needed.
- Exercise Regularly
Weight-bearing exercises like brisk walking or lightweight training help maintain bone density.
- Cut Down on Soda
Try to limit cola-based drinks. Choose water, milk, or fresh juices instead.
- Quit Smoking and Limit Alcohol
These changes can go a long way in protecting bone health.
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