everything you should know about bone health

Everything You Should Know About Bone Health

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Bone health is a significant matter to discuss. Do you know? 52 million Americans are affected by osteoporosis and low bone density. That is a huge number we are looking at. On the other side, bone health problems are not being faced by senior citizens or adults only. It is now bothering the kids as well. Said that now is the time that we look into the matter and understand the bone health basics.

Bone health plays a vital role in our body functioning as it is the medium through which we do the things we desire and it protects our essential organs too. 

It serves as a form of storage for calcium and phosphorus, released as required and when blood level falls below a certain threshold. 

75-85% of our bones are built while we reach the age of adolescence. Afterwards, it starts losing calcium.

Tips For Improving Your Bone Health

1) Calcium

A well-known nutrient for bones that helps to keep them healthy and strong. 99% of the calcium we have in our bodies is stored in our teeth and bones. It is an essential nutrient for various body functions like muscle function, nerve function, heart function, etc. 

The calcium is taken out from our bones to fulfil the body requirements. That means bones need calcium regularly to avoid calcium deficiencies. For that matter, you should include enough calcium in your diet so it does not get consumed by bones.

On average, a child under the age of 18 needs up to 1300mg calcium per day. It can be consumed by taking the right diet and supplements.


2) Calcium-Rich Diet

  • Dairy products like milk, yoghurt, cheese
  • Veggies such as potatoes, tomatoes and green leafy vegetables.
  • Fruits like bananas, kiwis, oranges and papayas.

3) Vitamin D

While calcium is quite popular, vitamin D is also an essential nutrient for your bone health. It is required for calcium absorption.

There are two types of vitamin D supplements available in the market: Vitamin D2 and D3. However, vitamin D3 supplements work better in raising Vitamin D.

The Average Doses Of Vitamin D For Kids:

  • 400 IU for infants (kids under one year) and 600 IU for kids aged 1-18 years.
  • 400-800 IU a day for people under 50 years of age and over 50s should take 800-1000IU each day.

While supplements will perform their job. In the meantime, you can get vitamin D naturally via natural sunlight exposure.

According to experts, an infant should take at least 30 minutes of sunbathing each week to get an essential 40% of the vitamin D requirements. 

To avoid the side effects of sunlight exposure, you can apply moisturiser or sunscreen lotion after a sunbath. 

Foods To Consider For Vitamin D Intake

  • Mushrooms, porridge, eggs and fatty fish.
  • Dairy products- Yoghurt, tofu, and milk.

If people consume fish daily, they may not even require other supplements for Vitamin D. 

4) Micronutrients

There are some micronutrients such as chromium, cobalt, iodine, iron, manganese, molybdenum, selenium, and zinc that are required in quite less amounts but work amazingly for bone health. Their regular ingestion is critical from natural resources. 

At the same time, folate, vitamin B, vitamin B12 and cobalamin are likewise important for overall health.


Some Lifestyle Changes To Improve Bone Health


Now that you know what needs to be done to keep your bones healthy. Let’s discuss some physical changes you need to do for your better bone health.

1) Walking Or Jogging

Regular mobility of the body is required. For that matter, Walking is an excellent exercise as it’s a weight-bearing exercise that improves and maintains bone health. On the same lines, jogging increases the weight on bones and offers more bone-strengthening benefits.

In the beginning, you can start from 5-10mintutes of daily. Later, you can decide the pace and the duration.

2) Jumping And Climb Stairs Exercise

It is a great aerobic workout. Climbing stairs and jumping is a force that resists gravity and rises vertically. This set of motion produces a bodyweight load that improves bone density. 

3) Resistance Or Strength Training

Resistance or strength training involves pushing, lifting, and pulling weights or resistance bands 2-3 times a week. This not only promotes bone health but also improves your overall health.

Resistance or Strength Training

4) Quit Smoking

As the good diet improves your health, the bad one can deplete it too. Therefore, smoking can be hazardous for your bone density. It has a significant risk factor for bone loss. 

Moreover, smokers are more at risk of getting bone injuries and fractures as they are shown to display poorer balance. 

5) Reduce Alcohol Consumption

High alcohol consumption disrupts the body’s capability to absorb and regulate calcium, vitamin D and hormones. It makes a person more prone to bone fractures and loss.

Also, it weakens the bone mechanical properties and increases the risk of osteoporosis.



How often do you think of your bone health? It should be given equal importance. You should know how important calcium and vitamin D are for healthy bones. Their intake in a significant amount is essential to keep you at distance from bone injuries and their disorders. Keep reading our health-related articles and follow these tips for improving your bone health. 


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