00:00Welcome back sunbro. We hope you all in great health and great money.
00:04Before we start, please at least subscribe so we can have little money for food and paying bills.
00:09Alright, today we are going to talk about bone health mistakes you didn't know you were making.
00:15Want stronger bones? It's not just about drinking milk.
00:18Here are common habits that quietly weaken your bones and how to fix them.
00:221. Too much salt. More salt equal more calcium loss.
00:25Aim for under 2,300 mg of sodium daily. Watch breads, chips, cheese, and cold cuts.
00:322. Too much sitting. Too much screen time means less movement.
00:36Bones need weight-bearing activity like walking to stay strong.
00:393. Only biking. Biking boosts your heart, not your bones.
00:43Add weight-bearing activities like hiking, dancing, or strength training.
00:474. Not enough sun. Your body needs sunlight for vitamin D 10-15 minutes a few times a week helps.
00:53Fortified foods and supplements can fill the gap.
00:565. Too much alcohol. Alcohol blocks calcium absorption.
01:00Stick to one drink a day, women, two max men.
01:036. Colas and caffeine. Cola and excess caffeine may weaken bones.
01:07Plus, they often replace calcium-rich drinks.
01:107. Bran and milk combo. Wheat bran can block calcium in milk.
01:14If you take calcium pills, wait 2 hours after eating bran.
01:178. Smoking. Smoking slows bone growth and healing.
01:20Quitting helps, but recovery takes time.
01:239. Certain meds. Some meds, like prednisone or seizure drugs, weaken bones long-term.
01:28Talk to your doctor about bone protection.
01:3110. Being underweight. Low weight BMI under 18.5 raises fracture risk.
01:36Do weight-bearing exercise and check your calcium intake.
01:3911. Falling. Falls get riskier as you age.
01:42Use grab bars, non-slip mats, and clear clutter to stay safe.
01:46Small changes make a big difference.
01:48Keep your bones strong so they can keep you moving.
01:50Thanks for watching, Sunbro.
01:53Please subscribe, like, comment, and share if you find this helpful.
01:57Come again to our next meeting, Sunbro.
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