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Five Ways to Keep Your Bones Strong and Healthy

Updated on April 22, 2020
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Vikram Brahma is a Digitalpreneur, Author, Blogger, Writer, & YouTuber. He loves to write content & spend time working from home.


The human body is complex and one of the greatest wonders of the world. There are many important organs inside us which help our body to function properly.

One such important part is human bones and its functions. Bones are the skeleton structure of our body upon which the body forms and rests. There are so many important functions performed by bones. Without healthy bones, we cannot do much. So keeping bones strong and healthy should be a top priority.

Key Functions Performed By Bones

  1. It supports are body (flesh) and organs,

  2. It helps our body to move properly,

  3. Protects important organs like lungs (ribs), heart, brain (skull), spinal cord,

  4. They even support bone marrow, where the actual blood cells are formed

  5. Since 99% of body Calcium is stored in bones, they act as a storage for Calcium and other minerals.

As per science, the human body consists of 206 bones. As our body mature bones become the strongest during our teenage stage. It’s good if we can keep our bones healthy and strong during our 20's and 30’s. It will help us during our 50’s and 60’s.

It is true once we cross the age of 30 our bones start to lose its mass. Of-course it takes many years. But, we must take good care of our bones and do activities which help us to keep our bones strong and healthy.

The human body (bones) needs many vital nutrients. We get almost all nutrients from the food and water we intake. So, to keep our bones strong we need to take care of nutrients which we intake.

Some of the important nutrients are - Calcium and vitamin D, especially for bones. So, let’s understand the five ways to keep our bones strong and healthy.

Maintain A Healthy Body Weight

There are a vast majority of people who are overweight as well as severely obese. These are people who are at the greatest risk of suffering from various diseases.

Excess weight might result in obesity, diabetes, high blood pressure, and other cardiovascular problems. In fact, the more weight you have, the chances of suffering from diseases increases.

So, what’s the first sign of being obese? Obesity is also a risk factor contributing to bone fractures and breaks. We start feeling pain in some of our body parts, especially the joints.

We should follow and maintain a regular healthy weight. And for this, there is a chart of the height-weight ratio known as Body Mass Index (BMI).

For example, as per the chart, a person of 5ft 6” height, normal weight should be between 118 to 148 lbs and if his weight is more between 155 to 179 lbs that means he is overweight. And if his weight is between 186 to 241 lbs means he is obese. By the way, 10 lbs = 4.5 kilograms.

Therefore, maintaining proper body weight is a must.

Get Right Amount Of Calcium

Do you know our bones contain 99% of our body Calcium? Calcium is very essential in muscle contraction, building strong bones, teeth, blood clotting, regulating heartbeat and fluid balance within cells. And this directly helps our bones to keep Osteoporosis away.

Now, let’s understand what is a condition called Osteoporosis?

Osteoporosis is a condition which makes our bones fragile and weak. Yes, such conditions do arrive with time and age. In fact, it has been estimated that more than 200 million people are suffering from osteoporosis.

As per the International Osteoporosis Foundation, worldwide, 1 in 3 women over the age of 50 years and 1 in 5 men will experience osteoporotic fractures in their lifetime.

So, now the question arises if 99% of Calcium is stored in our bones how do they leave our body? Well, every day Calcium leaves our body through the skin, sweat, urine, hair and nails. And the fact is our body cannot produce Calcium of it’s on.

Therefore, we need to take Calcium on a daily basis through the food we consume. Otherwise, our body will start consuming Calcium stored in our bones.

Although the amount of Calcium depends on age and gender. For example - 1000 milligrams daily for women aged 50 or younger. Whereas it is recommended to 1000 milligrams for men aged 70 or younger.

So, try to take these foods to supplement Calcium in your body. Foods like milk, cheese, yogurt, seafood, spinach, orange juice, legumes, dried fruit, tofu, beans and Lentils.

Get Enough Vitamin D

Vitamin D is also known as Sunshine Vitamin. This is because the Sun is one of the best sources of Vitamin D. We need to take direct sunlight for at least 10 minutes. Morning time around 8 am is the best time for this activity.

We need to remember even excess Sunlight is also harmful. Especially the ultraviolet rays. It can affect our eyes and skin.

Vitamin D plays a very major role in absorbing Calcium, promotes bone growth and skeletal health. Therefore, it’s very essential for bones. Apart from this, it also helps in balancing Phosphorus, Sodium and Magnesium inside the body.

Too little Vitamin D will result in soft bones in children and adults which is known as Osteomalacia. Whereas, Osteoporosis is a condition which makes our bones fragile and weak. On the other hand, Osteomalacia is a condition where our bones become soft.

Severe bones pains (especially joints), tiredness, muscle weakness, difficulty in climbing stairs are some of the symptoms that we need a good amount of Vitamin D.

If you stay in the big concrete cities. Then there are many factors that affect our ability to get sufficient amounts of Vitamin D from sunlight. Some of them are:

  1. Big building blocking sunlight

  2. Using an excessive amount of sunscreen

  3. Living in an area with high pollution

  4. Always stay and work inside air conditions rooms

Therefore, go ahead without delay and take sufficient amounts of Vitamin D from food sources like egg yolk, milk, salmon, fish, yogurt, cereal, orange juice.

Remember it’s not enough that we get only Calcium but we need to get enough Vitamin D. Because even if we get enough Calcium but not enough Vitamin D then also chances of Osteomalacia and Osteoporosis is high.

Exercise Is The Another Best Alternative

Till now in this article, we have learned about the importance of taking Calcium, Vitamin D, and maintaining proper body weight.

Now, let’s try to understand why doing exercise is good for the bones and overall health.

It is a well-known fact that after the age of 30, our bodies start to lose their bone mass gradually. And the fact is we cannot completely stop this process. But we can slow down this activity. To achieve this we need to keep our body in good shape with the help of physical activity and exercise.

And just like our body, our bones also need exercises to keep them in good condition. Some of the specific exercises like - weight training, brisk walking, jogging, dancing, skipping etc. are good for bones.

If you are not feeling comfortable doing exercises and having some trouble. Then you need to consult the health professionals or a doctor. Take proper advice and start doing some exercises. Remember, it’s always better to listen to your body and bones.

Quit Smoking and Drinking

It is always advisable to quit smoking and drinking at the earliest. Many studies have shown nicotine has a direct negative impact on bone density. Studies also show heavy smoking delays skeletal healing.

If you are a heavy drinker or smoker the best you can do is quit them. For that even if you need some external and internal motivation go for it. But I guess, maintaining healthy and strong bones itself is a great motivation.

The easiest method is to start reducing nicotine and alcohol intake on a daily basis. Slowly, slowly keep reducing the intake until you can quit for good once and for all. The best part is not only your bones will benefit but overall health will also improve.


We must understand if something major happens to the bones then a particular body part will not work effectively. Therefore, we must take proper care of bones. There are so many benefits of healthy bones.

Apart from quitting smoking and drinking, we should watch our caffeine intake. It is recommended to take up to 400 mg of caffeine on a daily basis. Taking more than that will have adverse effects on bones.

Also, take enough Protein. As both Calcium and Protein work together to maintain healthy bone density and health. Some of the good sources of Protein for vegetarians are tofu, lentils, chickpeas, green peas, soy milk, oats, nuts. Whereas, food items like meat, fish, egg, chicken are good sources for non-vegetarians.

So, what do you think about taking care of your bones? Do you know the age, family history, gender etc also matter a lot?

Don’t just think that only older people have bone issues. Start taking care of your bones on an immediate basis and it will pay you back in future.


The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies or supplements or embarking on a new health regime. These are my personal methods which I follow.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2020 Vikram Brahma


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