3. Heavy Alcohol Consumption
The concern: Chronic heavy drinking (≥3 drinks daily) interferes with:
→ Calcium absorption in the gut
→ Vitamin D activation (essential for calcium uptake)
→ Osteoblast function (bone-building cells)
The evidence: Long-term heavy use correlates with higher fracture risk and accelerated osteoporosis.
The silver lining: Light-to-moderate intake (1 drink/day for women, 2 for men) shows neutral—or even protective—effects in some studies.
Your move: Honor recommended limits. On days you drink, prioritize calcium-rich foods like leafy greens, sardines, or fortified tofu.
