Bones carry out multiple functions for your body – from providing structure to protecting organs to anchoring muscles and storing calcium. However, managing bone health can be challenging as you grow older. In women, hormonal changes, mainly due to menopause, kick in around the age of 40, triggering a drop in calcium levels, rendering bones weaker.

As they get older, many people reduce their physical activity, while working long hours in improper posture. This can lead to muscle fatigue and strain, often resulting in muscle tears and chronic pain.

Factors affecting bone health

Amount of calcium in diet: A low-calcium diet may result in low bone density, early bone loss and brittle bones.
Physical activity: Those who don’t exercise run a higher risk of osteoporosis than people who are physically active.
Tobacco and alcohol use: Smoking and vaping can also raise the risk of osteoporosis. Too much alcohol also poses the same risk.
Women at higher risk: Women run a higher risk of osteoporosis than men since they have less bone tissue than men.
Age and structure: Individuals who have a body mass index of 19 or less or have a small body structure, are at higher risk of osteoporosis.
Race and family history: Those who are of white or Asian descent run a higher risk of osteoporosis. A family history of broken bones also amps up the risk.
Hormone levels: Excessive thyroid hormone can cause bone loss. A drop in oestrogen levels around the time of menopause also leads to bone loss. Low testosterone levels can cause a loss of bone mass too.

Lifestyle habits affecting bone health

Sitting for long hours: If you have a desk job or have a long commute to your workplace, it can slow your circulation and reduce bone stimulation. Movement helps bones stay strong. So remember to stand, stretch or walk every half an hour.
Too much salt intake: Excessive salt consumption can drain stored calcium, thus weakening bones over time. When there’s too much sodium in the system, the body tends to excrete calcium to balance electrolytes.
Sweet and fizzy drinks: Sugary and carbonated drinks are not good for bone health. Phosphoric acid present in such beverages tends to disturb the calcium-phosphorus balance, weakening the bones. These drinks also promote weight gain.
Alcohol consumption: Too much intake of alcohol can weaken and reduce bone mass, raising the risk of fractures and interfering with bone remodelling. It can also lead to osteoporosis.
Smoking: It affects the body’s ability to absorb calcium and can also alter hormone balance, particularly oestrogen, which is critical for bone growth and maintenance.
Lack of exposure to the sun: Lack of exposure to sunlight can cause vitamin D deficiency, affecting bone and joint health. Sunlight helps convert vitamin D into its active form, important for calcium absorption.
An improper diet: A poor diet diminishes one’s calcium and vitamin D levels, which raises the risk of osteoporosis and fractures. Less than adequate protein in the diet can lead to bone loss. Doctors suggest protein and calcium-rich foods like milk, eggs, nuts and legumes to maintain bone health.
Inadequate sleep: Too little sleep can prevent you from being active during the day while also hampering regeneration of bones and muscles.
Dehydration: Very often, we don’t drink enough water, which leads to dehydration, thus making our muscles and tissues more vulnerable to injury. Adequate fluid intake ensures that the muscles function well and cuts the risk of muscle fatigue and tears.
Chronic stress: Stress is the bane of modern urban living. Whether in personal life or at the workplace, very often we are under perennial stress. This hampers bone growth and leads to chronic pain in the back, shoulders and knees.