Our bones are body structure-they not only help us stand upright, but also work to move, maintain balance and support the joints. But some common habits seem so modest that we ignore them-and these are the same habits that can gradually make your bones weakened and hollow.

First habit – sitting for a long time:
If you work continuously for hours and work, then your bones do not get the necessary pressure and weight stimulation, making them stronger. This reduces their density over time and bones become delicate.
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Second habit – more intake of soda and coffee:
Sugar -rich soda and sweet beats contain phosphoric acid, which hinders the absorption of calcium. At the same time, the caffeine present in it removes calcium out of the body through urine, which can weaken the bones.
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Third habit – lack of sunlight:
The rays of the sun are the natural source of vitamin D, which plays the main role in the absorption of calcium that strengthens bones. If you stay away from sunlight, no matter how many calcium diet, bones do not become as effective.
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Fourth habit – smoking and excessive alcohol intake:
Smoking reduces blood flow to bones, affecting the formation of new bone cells. Alcohol spoils calcium levels and affects the hormones that protect bones, causing bones to become more delicate.
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Fifth habit – unbalanced diet:
Bones require not only calcium, but also nutrients like magnesium, vitamin K and protein. Excessive salt, less fruit-vegetables and protein deficient diets can weaken bones.
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Solution and suggestions:
Get up in between and do light exercises-walking or stretching provides support to bones.

Limit soda and caffeinated beverages – prioritize water, milk or lassi.

Take at least 15–20 minutes incense each day – vitamin D is naturally found.

Quit smoking and control alcohol intake – this will strengthen bones.

Keep the diet balanced – include pulses, green vegetables, dairy, nuts, and whole grains.

By adopting these small but important habits, you can keep bones healthy, strong and protected for the future.