Bone-Healthy Lifestyle: All You Need To Know

Strong bones are the foundation of a healthy life. We often ignore taking care of our bone and joint health. But believe us, protecting your bone health is easier than you think. It’s important to build strong and healthy bones during childhood and adolescence. You can adopt a bone-healthy lifestyle by taking steps during adulthood to protect bone. Keeping the joints fit will help to run, walk, jump, play sports, and do the other things you like to do.

Read below to know about the importance of bone health and ways to adopt a bone-healthy lifestyle. 

Importance of Bone Health

Healthy bones provide a structure to the body for a strong foundation. Thus, allowing mobility and protection from injury. They also serve as a bank for much-needed minerals for our body, such as calcium, that help support numerous organs. Taking proper care of your bone health can prevent or slow bone loss, which is a major cause of bone diseases/ disorders. 

Some bone diseases may include osteoporosis, low bone density, osteoarthritis etc.. Osteoporosis is a condition that makes the bones weak and brittle. It depends on how much bone mass you gain by the time you reach your adulthood.

So don’t compromise with your body structure. Stay aware of the factors affecting your bone health. Below mentioned are the important points to consider.

Factors Affecting Bone Health

There are numerous factors that affect bone and joint health. As per vikaspedia, here are some factors listed below.

  • Diet: Lack of a proper diet can affect bone health. This includes taking an adequate amount of calcium and vitamin D. Harmful substances like cigarette and alcohol also increases the risk of bone loss.
  • Genetics: Sometimes bone disorders are genetic. There’s an increased chance of developing a bone/joint disorder if your parents or siblings have had bone problems. Certain ethnic groups have comparatively stronger bones than other ethnic groups.
  • Physical activity: Lack of regular exercises and physical activity weakens your bones.
  • Age: The strength of your bones decreases with age. The old age people are more prone to develop bone disease. Women are more likely to develop bone problems as they reach menopause
  • Body size: Thin and underweight people are more likely to have weaker bones.

These are some of the factors that can affect your bone health. Below suggested are some tips that you should adopt for your bone-healthy lifestyle.

Tips for Bone-Healthy Lifestyle

Many nutrients contribute to maintaining healthy bones, in particular, calcium, Vitamin D, and Vitamin K. An active lifestyle is also very important.

As per suggested by Mayoclinic, here are a few simple steps to prevent or slow bone loss.

  • Include calcium in your diet – Have good sources of calcium in your diet. This includes dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about supplements.
  • Vitamin D- Your body needs vitamin D to absorb calcium. Good sources of vitamin D include oily fish, such as salmon, trout, whitefish and tuna. Additionally, mushrooms, eggs and fortified foods, such as milk and cereals, are good sources of vitamin D. Sunlight also contributes to the body’s production of vitamin D.
  • Include physical activity in your daily routine- Have an active lifestyle and do the necessary exercises. Weight-bearing exercises can help you build strong bones and slow bone loss. This includes exercises such as walking, jogging, and climbing stairs.
  • Avoid substance abuse- Avoid smoking cigarettes. If you are a woman, avoid drinking more than one alcoholic drink each day. If you are a man, avoid drinking more than two alcoholic drinks a day


You may not be taking good care of your bone & joint health till now. But you should know that it’s never too late to take care of your bones. No matter if you’re a child, adolescent, adult, or old, take your bone health seriously. 

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    By ministry of health

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    By Ravikiran

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