Prevent osteoporosis: 10 healthy habits to boost bone density, strengthen your bones

Regular physical activity, especially weight-bearing exercises like walking, hiking, or dancing, encourages bone strength. (Image: Canva)

Osteoporosis is a condition where bones become weak and brittle, increasing the risk of fractures. It often develops without noticeable symptoms until a fracture occurs, but signs may include back pain, loss of height, and a stooped posture. The primary causes are ageing, hormonal changes (especially in postmenopausal women), lack of calcium, and a sedentary lifestyle. Healthy daily habits like regular weight-bearing exercise, consuming adequate food, avoiding smoking and excessive alcohol, and maintaining a balanced diet can help strengthen bones and reduce the risk of osteoporosis.

Here are 10 daily habits that, if followed religiously, can reduce the risk of osteoporosis, according to Dr Nihal Kumar from BGS Global Healthcare Limited, Indore:

• Calcium-rich diet: Calcium is essential for maintaining strong bones. Adults need about 1,000–1,200 mg daily. Dairy products like milk, cheese, and yoghurt are excellent sources. For those avoiding dairy, alternatives include leafy greens (e.g., kale, broccoli), almonds, and fortified plant-based milks like almond or soy milk.

• Vitamin D intake: Vitamin D aids calcium absorption. Sun exposure helps the body produce vitamin D, but diet and supplements are important, especially in low-sunlight areas. Foods like fatty fish (salmon, tuna), fortified cereals, and eggs are good sources. A doctor may recommend supplements if levels are insufficient.

• Weight-bearing exercises: Regular physical activity, especially weight-bearing exercises like walking, hiking, or dancing, encourages bone strength. These activities force bones to work against gravity, stimulating bone formation and slowing bone loss. Resistance training, such as lifting weights, also helps build and maintain bone density.

• Avoid smoking: Smoking is linked to lower bone density and higher fracture risks. Nicotine and other chemicals in cigarettes reduce calcium absorption and damage osteoblasts, the cells responsible for bone formation. Quitting smoking at any age can slow the progression of bone loss and improve overall bone health.

• Limit alcohol consumption: Excessive alcohol disrupts bone remodelling, weakening bones over time. It also interferes with calcium absorption and the production of hormones vital for bone health. Limiting alcohol to no more than one drink per day for women and two for men can help protect against osteoporosis.

• Maintain a healthy weight: Being underweight increases the risk of bone loss and fractures, as there’s less bone mass to draw from. Conversely, being overweight can strain bones. A balanced weight, achieved through proper nutrition and exercise, supports bone health and reduces osteoporosis risk.

• Reduce caffeine intake: High caffeine consumption can impair calcium absorption, leading to bone thinning. While moderate caffeine intake (about 2-3 cups of coffee a day) is generally safe, excessive amounts may increase calcium loss. Balance caffeine intake by ensuring adequate calcium in your diet.

• Include magnesium: Magnesium plays a critical role in bone health by regulating calcium transport and promoting bone formation. Foods like nuts, seeds, legumes, and whole grains are rich in magnesium. A balanced intake helps optimise calcium use and supports the structural integrity of bones.

• Ensure adequate protein intake: Protein is vital for bone repair and growth. Low protein intake can reduce calcium absorption and impair bone strength. Include lean sources of protein like poultry, fish, beans, and dairy in your diet to promote healthy bones and prevent age-related bone loss.

• Limit soda consumption: Many sodas contain phosphoric acid, which may disrupt calcium balance and contribute to bone loss. Drinking soda in excess can lead to lower bone density over time. Reducing soda intake, especially in favour of calcium-rich beverages, helps preserve bone health and prevent osteoporosis.