Everyone is aware of the warning on cigarette packets, “Smoking is injurious to health”. Smoking represents a major public health problem, and physicians are willing to help others quit. It also has a detrimental effect on bone health. Tobacco smoke contains more than 7,000 chemicals (the main one being nicotine) and inhalation reduces lung capacity, reducing exercise tolerance and fatigue easily. There is now clear evidence that smoking reduces overall bone mass and leads to osteoporosis, making them more susceptible to hip and spine fractures in general and more likely to slow healing from musculoskeletal injuries.Also Read – Lifestyle changes people should adopt for healthy bones and joints
Dr. Prof. Puneet Mishra – Additional Director and Unit Head – Orthopaedics, Fortis Hospital Shalimar Bagh states that additionally, women who smoke have been observed to undergo early menopause (altering estrogen balance) and have an increased risk of osteoporosis. In addition, smoking increases the level of free radicals in the body, reduces the function and production of bone-forming cells, and increases bone resorption through various hormonal regulatory pathways, all of which further contribute to decreased bone mass. It is important to note that first and second hand smoking adversely affects bone mass, whereas smoking cessation appears to reverse the effects of smoking and improve bone health. Also Read – Understanding how obesity can affect your bone and joint health
Nicotine, through its direct action, reduces blood flow to bones and other vital tissues, leading to osteoporosis and reduced peripheral blood circulation in the lower limbs and increased risk of fractures. Nicotine in cigarettes also slows the production of bone-producing cells, called osteoblasts. Calcium and vitamin D are essential for every major organ in the body, not just bones. Nicotine reduces the absorption of calcium from the gut, which is essential for vital cellular functions and bone health. Also Read – How to protect your joints from cold weather?
In light of the above evidence, although smoking cessation is most essential, in addition, the inclusion of the following lifestyle changes is also mandatory to reverse the harmful effects of smoking. Dr. Mishra suggests the following lifestyle changes:
- Exercise regularly – Walking, climbing stairs, weight training or dancing – promotes healthy bone turnover
- Eat foods rich in calcium, which can be found in leafy green vegetables, low-fat dairy products, and calcium-fortified foods and beverages. If you’re not getting the recommended daily amount of calcium, take a supplement — 1,000 mg for men and women over 50, and 1,200 mg for women over 50 and men over 70.
- Get enough vitamin D, which the body needs to absorb calcium. The body makes vitamin D through exposure to sunlight, but you can also get it from foods like egg yolks, saltwater fish, and liver. Supplements may be needed to get the recommended 600 to 800 IU/day for adults
- Avoid excessive alcohol consumption, which can interfere with calcium and vitamin D absorption.
- Talk to your doctor about getting a bone density test
