8 Bad Habits That Affect Your Bone Health

Bone-Healthy Living / Research / December 1, 2015

Washing carrots on a farm

There are many factors that cause or worsen bone loss and osteoporosis:

  • Family history
  • Genetics
  • Petite frame
  • Age
  • Race
  • Gender… to name a few

While these factors make you more vulnerable to fractures, there is some good news. Cutting out everyday bad habits, can boost your bone health.

To have strong and healthy bones, you need to lessen these bad habits.

With that in mind, here are 8 bad habits that affect your bone health:

8. Sedentary Lifestyle

Astronauts might not be the first thing that comes to mind when you think about a sedentary lifestyle. But they are the most pure example of the effects of sedentary living on bone health. With zero gravity in space, it literally means that there is no exerted physical pressure on your bones. Astronauts lose their bone density up to 12x faster than the average human living on earth! Now if you follow a sedentary lifestyle on earth, your bone loss won’t be as dramatic.

But simply put, if you don’t use ‘em, you lose ‘em.

Bad Habits - Lack of Sun Exposure

7. Lack of Sun Exposure

Sunlight is the best source of vitamin D, but as many as 85% of Americans are vitamin D deficient!

If you’re worried about having to spend hours in the sun, you don’t have to be.

The human body can produce 10,000 IU to 20,000 IU of vitamin D in just 20 minutes.

The ideal time to do so?  New research supports that noon is the best time to get in your vitamin D from the sun, instead of the morning or the afternoon.  But unless you are exposed to sunlight on your skin regularly, sunlight might not be the best source for you. Instead, supplementing with vitamin D will ensure you are getting an adequate daily amount. If you take a vitamin D supplement, make sure you also take it in combination with calcium and magnesium to maintain a proper balance

6. Poor Diet

Processed foods, refined sugars, high-sodium intake are all apart of the Standard American Diet. Unfortunately, this is a disaster waiting to happen when it comes to your bone health. Your bones need dark leafy greens, whole grains, fruits , nuts and calcium rich foods.

For a full list of the 13 vitamins and minerals that are proven for strong and healthy bones, click here.

5. Smoking

Bad Habits - Smoking

Smoking is not only bad for your overall health, but also your bones. Most studies show that smoking increases the risk of fracture. Women who smoke often produce less estrogen and experience menopause earlier. This results in increased bone loss compared to non-smokers.

There is some good news though. Smokers who quit appear to reduce their risk of fracture and low bone mass, although it may take a few years to lower their risk.  

4. Poor Posture

It may surprise you to know that simple posture errors can affect your bone health. Nowadays, many people suffer from a common posture problem called Forward Head Posture.  This is a result of leaning forward over phones, laptops or your desk at work. This posture strains your muscles and can actually cause or worsen your osteoporosis.

This is a fixable problem and you can combat it by doing a simple exercise called the Chin Tuck:

  • Sit up straight
  • Tuck your chin in by using your neck muscles to align your head over your shoulders
  • Hold for 5 seconds
  • Repeat 8 times

3. Lack of Sleep

Bad Habits - Lack of Sleep

A lack of sleep during your lifespan can not only affect proper development but contribute to aging. But can a lack of sleep also affect your bone health?

Researchers observed that a lack of sleep in rats halted bone formation. Their bones also continued to decrease in bone density. Lead researcher Doctor Carol Everson suggests that if this is also true for humans – sleep deprivation can affect how our bones repair themselves.

Try natural sleep remedies such as lavender essential oil, which has been proven to aid in sleep. Melatonin is also commonly used as it’s the hormone that controls sleep. Have any other natural sleep remedies that work? Comment below!

2. The ‘Right’ Kind of Exercise

There are many studies proving that regular weight bearing exercises such as weights, resistance training and running increases bone strength and density. One study showed older women reduced chance of hip fracture by over 40% by working out with weight resistance exercises just four hours week. Pilates, hiking, yoga, and even gardening are great weight bearing exercises to incorporate into your workouts.

1. Not Supplementing As You Age

Virtually everyone in America is lacking in essential minerals! On top of that, every year after reaching peak bone mass (Bad Habits - Not Supplementingaround age 40) you begin to lose 1% of your bone density each year. The combination means your once healthy bones will start to experience bone loss, unless you make up for the shortfall.  Supplementing with a proven bone-building supplement will ensure you are getting the vitamins and minerals you need for healthy bones.

These are just 8 common bad habits that increase your risk of bone loss or osteoporosis.

If you want strong and healthy bones, stay away from these bad habits and form good ones.

Good habits such as a nutrient rich diet high in calcium and magnesium rich foods. Plenty of regular weight-bearing exercise that stress your bones (in a good way) and supplementing with an organic, natural bone building supplement to make up for the shortfall.

Author: Monica Straith, BS


Studies are mixed, but melatonin may actually be a detriment to bone health. Increased risk of fracture and healing disturbances of fracture have been found. I used to think this calcium supplement was worthy of consideration until it became clear that the manufacturer has tried to deceive about the lead content in it.

Jenna AlgaeCal
Jenna AlgaeCal

Hi Davis,

The safety of our customers is our top priority and we have always been transparent with the amount of lead in AlgaeCal. We openly address this concern in the FAQ section of our website here.

AlgaeCal powder is USDA Certified Organic which means the harvest area and surrounds are inspected regularly for possible pollutants. Also, each lot of AlgaeCal is tested for heavy metal contamination, bacteria, molds and more. AlgaeCal Plus is made in an FDA inspected GMP plant where the highest standards are maintained.

One of the naturally occurring AlgaeCal minerals is lead and there is 1.4 mcg of lead in 4 capsules of AlgaeCal. This amount falls well within the safety standards of the US FDA, EPA, Health Canada and World Health Organization. The range of allowable daily safe lead intake levels ranges in these organizations from 20 – 250 mcg per day. So AlgaeCal’s lead content is an insignificant fraction of the allowable limits.

Every vegetable that grows in the soil or water has normal, safe amounts of lead in it – and the marine algae in AlgaeCal is no exception. For example, a daily serving of AlgaeCal contains less lead than a serving of broccoli, almonds or your other favorite healthy foods.

Your body clears normal amounts of lead daily, through urine, feces and sweat, unless there is a sudden spike which surpasses your body’s capacity to clear.

The results of a recently completed 7 year study shows extraordinary safety via a panel of 45 blood chemistries. Click here to read the study.

If you have any further concerns please feel free to give our Bone Health Consultants a call at 1-800-820-0184!

– Jenna @ AlgaeCal

Add your voice to this discussion...

Your email address will not be published. Required fields are marked *