Lifestyle Changes You Must Make for Good Bone Health

Lifestyle Changes You Must Make for Good Bone Health

Bones are literally the backbone of the body. They make the body structure, protect the organs, anchor the muscles, direct the nerves, and store rich calcium.

Bone health becomes vital as you grow older. Every year, almost 1.5 million individuals suffer from bone diseases, fractures, and bone bristling, especially women.

Many factors affect bone health but, it all depends on how well you take care of your bones from teens to your late ’70s.

Why is bone health important?

Bones are constantly growing, old bones crack and break, new bones grow back, bones loosen in the joints, and sometimes extra bones grow. 

When you are young, bones grow faster and quicker, but in old age, due to bone mass, your bones grow back slower, and sometimes, you won’t be able to mend them.

Bone health is vital and crucial to be followed at a very young age. The effects of improper care will be evident as soon as you hit your 40’s, and it can lead to osteoporosis. Osteoporosis is a deadly condition where bones become weak over time and start bristling with a prolonged recovery rate. 

The state also depends on how much bone mass you gained by 30 and how much you lost it. If you have higher bone mass, you will have more bone health and minimal chances of getting bone diseases.

What affects bone health?

Bones make the body, and without them, there is no structure, no stability, and no body. Numerous factors affect bone health.

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1. Birth

Bones grow in the mother’s womb, and the growth depends on the nutrients the mother provides the unborn. Due to improper care, babies have weak bones, and bad diets can cause severe bone diseases like cancer, bone density, rickets, and many more.

2. Lack of Calcium 

Kids do not take a sufficient amount of calcium, which affects drastically later when they hit 30’s. The bone density reduces, and they become prone to fractures, lower bone mass, and early stages of osteoporosis.

3. Lack of physical activity

Bones need strengthening, which is only possible with proper physical activity since birth. Inactive and obese people are more prone to osteoporosis in the early ’40s.

4. Tobacco and alcohol consumption

Consuming high amounts of alcohol and smoking can weaken bones and cause different kinds of bone diseases later in life. If pregnant women consume them, they can severely affect the bone-building of unborn children.

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5. Family history

Genetics have a significant role in your bone health. If anyone in the family suffers from bone cancer or osteoporosis or weak joints, there is a high possibility that you might also end up having them. Age is also another factor because bones naturally thin down over time.

6. Sex & Size

Women are more prone to bone disease than men, and a person’s size can impact the bone mass in the body. A smaller and thinner body frame has lesser bone mass, making you prone to fractures or joint dislocations.

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7. Hormone levels 

Hormones can affect the structure and strength of the bones in the body. Women tend to lose bone mass during their menopause as their estrogen levels drop drastically. 

In men, reduced levels of testosterone can cause loss of bone mass. Even in their teens, thyroid problems can start affecting the bones, and they will face problems even before they hit 30.

What lifestyle changes can improve your bone health?

Today, even though the world is scientifically advanced, people tend to take very poor health care. The environment, the food habits, the way you live, and the hygiene conditions have a significant impact on your bone health. 

It becomes vital to nourish your bones at a very early age to benefit till the end of life. Here are few lifestyle changes that may help your bone health:

Calcium intake

Increase your calcium consumption in your diet. For adults, doctors recommend a minimum of 1000 milligrams of Calcium a day, while women hitting their menopause need to consume more than 1200 milligrams a day. 

For children, the minimum should be 1000 milligrams, and as they hit puberty, they should be consuming 2000 milligrams of Calcium. Rich Calcium can be found in dairy products, almonds, spinach, broccoli, kale, soy, and nuts. Imbibe the habit of consuming Calcium since birth.

Treat joint pains naturally

Many people take strong medicines, drugs, and often go for surgical treatments that can impact bone health. Start treating joint pains with natural oils and exercises. 

Rejuvinix offers non-surgical joint pain treatments to improve bone strength and increase bone mass. It is safe to approach this institution as you can treat your bone condition without having to take any drugs and strong medicines. 

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Physical activity

Everyone needs to exercise at a very early stage and strengthen their bones. Make your kids play sports and imbibe a habit of working out every day, irrespective of age. 

Exercise in any form is vital for prolonged bone health. People suffering from bone weakening can choose swimming to help you treat the cause.

Avoid alcohol & drugs

Even though alcohol and drugs look fun, they will harm your health in many ways. They affect even the next generations, which is why all people, especially pregnant women, should stay away from them.

Get Vitamin D 

Vitamin D helps the body absorb Calcium. Adults require a minimum of 600 IUs for a day, while kids need more than that. Make sure you play or walk in the sun, consume eggs, mushrooms, cereals, fish, and fortified foods. Take occasional Vitamin D supplements after your 40’s to help your bone health.


Bone health is vital, and the care begins at the age of one. Start imbibing good lifestyle choices like healthy diets, rich calcium and protein intake, regular exercises, and avoid any substance abuse.

Even though you don’t notice any bone health problems, you will see the impact of improper care of bone health after you hit 40’s irrespective of gender. Take regular bone density and bone mass check-ups after you hit your 40’s. Bone health is essential for a good and healthy life.

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