Bone health is a crucial yet often overlooked pillar of overall well-being. Our bones are living tissues, constantly being broken down and rebuilt. They support our bodies, protect our internal organs, anchor our muscles, and store essential minerals like calcium and phosphorus. However, as we age—and sometimes even earlier—bone loss can silently progress, increasing the risk of fractures and long-term disability.
This article aims to raise awareness about bone health, highlights common risk factors for bone-related diseases like osteoporosis, and offer practical steps to maintain strong bones throughout life.
Our skeletal system is made up of 206 bones, and bone tissue is constantly being remodeled. During childhood and adolescence, bones grow rapidly, reaching their peak density by the late 20s. After this point, bone mass begins to decline slowly. In some individuals—especially postmenopausal women and older men—this loss can become more rapid and severe, leading to osteoporosis and an increased risk of fractures.
Osteoporosis is often called the “silent disease” because it progresses without symptoms until a fracture occurs, usually in the hip, spine, or wrist. These fractures can lead to chronic pain, loss of independence, and even increased mortality in the elderly.
Bone loss is influenced by both controllable and uncontrollable factors:
This is the most critical period to build strong bones for life. Encouraging a healthy diet rich in calcium and vitamin D, regular physical activity (especially weight-bearing exercises like running, jumping, and dancing), and outdoor play to get sunlight exposure can maximize peak bone mass.
This is the time to preserve bone mass. Nutritional habits, regular exercise, and avoiding harmful substances like tobacco and alcohol become crucial. For women, regular screening and awareness about early menopause are also important.
Bone loss accelerates in this stage, and falls become more dangerous. Routine bone density scans (DEXA scans), fall-proofing homes, maintaining muscle strength, and appropriate medications or supplements prescribed by a doctor can prevent debilitating fractures.
Calcium: Adults need around 1,000–1,200 mg per day. Dairy products, leafy greens, tofu, almonds, and fortified foods are good sources.
Vitamin D: This is essential for calcium absorption. Sun exposure is the primary source, but supplements and foods like fatty fish and egg yolks help.
Protein: Bones are about 50% protein by volume. A balanced intake supports bone repair and strength.
Magnesium and Vitamin K: These play supporting roles in bone mineralization and collagen formation.
Weight-bearing and resistance exercises stimulate bone formation. Activities like walking, jogging, yoga, stair climbing, and strength training are excellent for maintaining bone density and improving balance, which reduces the risk of falls.
Even simple home-based routines can be effective. For older adults, practices like Tai Chi or chair yoga improve strength and stability.
It’s never too early or too late to start caring for your bones. Prevention is far easier and more effective than treatment. Make bone health a family concern—encourage kids to be active, ensure teenagers get enough calcium, and help elderly family members prevent falls and stay strong.
Strong bones build a strong foundation for a healthy life. By staying informed, eating wisely, exercising regularly, and going for timely check-ups, we can all reduce our risk of bone diseases. Let’s not wait until a fracture reminds us of the importance of our bones.
Take care of your bones today—so they can take care of you tomorrow.
Why does bone strength change as we grow older?
Bone density naturally decreases with age. After your late 20s, bones slowly lose minerals, making them weaker over time.
What signs may show that my bones are becoming weak?
Frequent fractures, back pain, reduced height, or a stooped posture may indicate weakening bones.
How can food help improve bone strength?
A diet rich in calcium, vitamin D, protein, magnesium, and vitamin K helps maintain strong, healthy bones.
Which exercises support bone strength?
Walking, jogging, stair climbing, yoga, resistance training, and balance exercises help build and maintain bone density.
Is bone health important for children and teens too?
Yes. Their bones grow fastest, and strong habits during this period help build lifelong strength.
Dr. Balamurugan J MBBS, D. Ortho, DNB Ortho, FIPO, FIAA (UK) Chennai – Radial Road
Kauvery Hospital is globally known for its multidisciplinary services at all its Centers of Excellence, and for its comprehensive, Avant-Grade technology, especially in diagnostics and remedial care in heart diseases, transplantation, vascular and neurosciences medicine. Located in the heart of Trichy (Tennur, Royal Road and Alexandria Road (Cantonment), Chennai (Alwarpet, Radial Road & Vadapalani), Hosur, Salem, Tirunelveli and Bengaluru, the hospital also renders adult and paediatric trauma care.
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