Bone Health And Smoking -The Correlation

The health problems associated with smoking are well-known. Smoking cigarettes causes lung cancer, chronic lung disease and heart trouble. Smoking also increases oxidative stress on the entire body. Not a single part of the body is left untouched by the ill effects of smoking.

Now, researchers have found a hidden connection between smoking and poor bone health: people who smoke regularly are at risk of getting Osteoporosis.

What is weakening of bones?

Osteoporosis is the condition which leads to weakening of the bones, thus making them prone to fracture at even the slightest accident. Fractures resulting from Osteoporosis are as painful as they are debilitating. Many Osteoporosis patients are forced to become dependent on the wheelchair for the rest of their lives.  

Osteoporosis risk factors

• Regular smoking
• Family history of bone-related complications
• Being post-menopausal
• Prolonged use of medication for asthma or lupus
• Regular alcohol consumption

Smoking and bone health

Numerous studies have found that:

• The more cigarettes you smoke, the greater is the risk of fracture in old age. Smoking causes the release of free radicals in the body, which increases cellular damage.
• The fracture healing time for smokers is longer than that of non-smokers. Due to the decreased bone mass, the fracture takes more time than is usually in order to heal.
• Bone loss accelerates as smokers reach old age. As people age, some bone loss is inevitable. Regular smoking increases the rate of bone loss.
• Chronic exposure to passive smoking in early childhood increases the likelihood of having poor bone mass.

What should you do?

If you have been smoking for several years, then your bones are already in poor condition. Research shows that bone density tends to improve in people who give up smoking, although this can take several years.  

Simple tips to quit smoking

1. Choose when to quit: Pick a day when you are going to give up smoking for the rest of your life. Don’t choose a day that is too near or too far.

2. Ask your family members for help: There is no doubt that they will support you and your decision. Warn them that you may be grumpy sometimes due to the lack of cigarettes.

3. Prepare yourself for the big day: Search and remove any item in the house that is connected to smoking. Think about any activity that you do which increases the craving for cigarettes and try to avoid it. 

4. Get nicotine patches: Nicotine patches and gums can help smokers resist the urge to smoke. Talk to your doctor about which product is best suited for you.

5. Join a support group: Since there are lots of people who also want to quit smoking, you will find adequate company in your journey away from smoking.

Maintaining bone health

1. Take calcium: Include plenty of calcium in the diet. For adults between 19 and 50, the recommended dietary allowance (RDA) is 1,000 milligrams of calcium a day. Good sources of calcium include dairy products, almonds, sardines and soy products.

2. Get vitamin D: Your body needs vitamin D to absorb calcium. For adults aged 19 to 70, the RDA of vitamin D is 600 international units (IUs) a day. Good sources of vitamin D include oily fish, such as tuna, egg yolks, and fortified orange juice.

3. Include physical activity: Weight-bearing exercises, such as jogging, tennis and climbing stairs, can help you build strong bones and slow down bone loss.

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