Step 4: Don’t smoke and reduce alcohol intake
Cutting back on your alcohol consumption and quitting smoking are two ways that you can control your own bone health.
Drinking alcohol can adversely impact bone health in a variety of ways. Alcohol appears to have a toxic effect on osteoblasts, the cells responsible for bone formation. Conversely, alcohol consumption may also stimulate the production of osteoclasts, the cells responsible for bone degradation.
Alcohol has also been shown to impair the absorption of calcium, which is necessary for developing strong bones. Heavy drinkers tend to have high levels of the hormone cortisol and PTH (parathyroid hormone). Cortisol impairs the absorption of calcium and PTH interferes with the metabolism of vitamin D, which, in turn, impairs calcium absorption.
Recent studies have shown a strong correlation between tobacco use and decreased bone density, as well as an increased risk for fractures. Researchers, however, are unsure as to whether the ingredients in tobacco smoke are to blame or some risk factors commonly shared by smokers are the culprits. For example, smokers tend to be thinner, drink more, exercise less and eat more poorly than the non-smoking population.
The BWH Quit Smoking Program offers individual and small group counseling, as well as nicotine replacement therapy at a discount rate. The program is designed to help individuals quit by using self-help measures. BWH counselors are committed to working with patients, on a weekly basis, throughout their quitting phase (generally 12 weeks). There are also six- and twelve-month follow-ups during the first year to prevent relapse and to support patients through the beginning of their maintenance phase. However, if you think that you can do it all on your own, try the online guide at http://www.smokefree.gov/.
Step 5: Reduce risk of falls
