Weak Bones: Causes and Treatment
July 16, 2021 | Farah Jassawalla

Weak Bones: Causes and Treatment

Bones are one of the most important parts of the body, mainly responsible for protecting our organs, giving structure to the body, anchoring muscles and storing calcium. That is why it is necessary to follow a good nutritional diet and a healthy lifestyle to build strong bones and maintain them as you age.

What Causes Weak Bones?

Many factors can weaken your bones. Some of them are as follows:

      Less physical activity

      Excessive tobacco intake

      Alcohol consumption

      Low calcium diet


      High thyroid levels

      Low estrogen levels

      Less food intake

      Conditions like celiac diseases can cause less calcium absorption.

      Termination of periods before menopause (amenorrhea)

      Ethnicity (Asian or White)

      Family history (parent or sibling having weak bones)

      Women are at greater risk as they have less bone tissue than men.

      Long-term use of certain medications such as aromatase inhibitors, anti-seizures, proton pump inhibitors, corticosteroids and selective serotonin reuptake inhibitors.

10 lifestyle changes to keep your bones healthy

These steps not only help you maintain healthy bones but also reduce the risk of developing osteoporosis.

1.     Add vitamin D and K supplements to your diet: vitamin D is vital as it aids in calcium absorption. Less vitamin D in the body can cause many problems. Some of them are low bone density, osteopenia, and osteoporosis. You can get vitamin D from plenty of food sources, for example, salmon, sardines, egg yolks, breakfast cereals, cow’s milk, red meat and more.

Vitamin K modifies a protein called osteocalcin, which is involved in bone formation. It also binds to minerals in bones and prevents calcium loss from the bones. Vitamin K is also an important supplement for children and postmenopausal women as it enhances bone density and maintains healthy bones. You can acquire your supplements at Shifa4U.

2.     Consume high calcium foods: Good sources of calcium include bread, soya drinks, almonds, broccoli, sardines, green leafy vegetables such as spinach, milk, cheese and other dairy products. A healthy intake of all these sources protects bone structure and strength.

3.     Eat plenty of leafy vegetables: Vegetables in your diet play many vital functions to maintain the overall health of the body, especially bones. They increase bone density and the production of bone-forming cells. Vegetables also maintain body mass in young adults and older women.

4.     Incorporate physical exercises and strength training in your routine: Weight training and high-intensity exercises help in the formation of new bones, increase muscle mass and bone density, preventing bone loss.

5.     Avoid low-calorie diet: Low-calorie diets cause slow metabolism, loss of muscle mass and eventually weak bones. So, in order to build strong bones you need to add minerals, vitamins, and calcium to your diet. Make sure that you are getting enough calories in a day.

6.     Eat foods having high magnesium and zinc content: Magnesium converts the inactive form of calcium into the active form, and zinc prevents the breaking of bones and promotes the formation of their mineral portion.

7.     Consume foods having omega 3 fatty acids: Chia seeds, flax seeds, soya bean oil, and canola oil are some of the sources of omega 3 fatty acids.

8.     Maintain a healthy weight: Healthy weight is essential as it reduces the risk of developing conditions like osteopenia and osteoporosis.

9.     Avoid drinking too many cola-flavored sodas: It promotes bone loss and reduces bone strength.

10.   Quit smoking: As you smoke, the process of forming new bones slows down and causes many problems.

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Farah Jassawalla

Farah Jassawalla is a graduate of the Lahore School of Economics. She is also a writer, and healthcare enthusiast, having closely observed case studies while working with Lahore's thriving general physicians at their clinics.