Essential tips for maintaining bones health Essential tips for maintaining bones health

Our bones are responsible for so much of our daily lives, but how many of us are making a point of taking care of them? To keep our bones strong and to prevent fractures, you need to prioritise bone health as much as possible.

Why is Bone Health Important?

Your bones are in a constant state of change, with old bone breaking down and being replaced with new bone. When you’re younger the old bone is replaced quickly by new bone so you won’t notice this process going on. As you age, however, the growth of new bone will start to slow down and you won’t be replacing the old bone fast enough. This leads to a loss of bone mass and if your bones aren’t healthy, you could end up with bones brittle enough that even small movements cause fractures.

What Affects Bone Health?

You reach what is called “peak bone mass” by about age 30 and start to lose bone mass after this point. You should do as much as you can before age 30 to build up strength in your bones, but even if you’re well past this age it’s never too late to take care of those bones.

Some factors that can impact bone health:

  • Exercise: those who are more sedentary are likely to have weaker bones
  • Calcium: A diet low in calcium and other nutrients keeps bones from staying healthy
  • Gender: Women are more susceptible to bone loss than men
  • Genetics: People with a family history of brittle bones are more at risk
  • Ethnicity: Those of white or Asian descent are more likely to suffer severe bone loss
  • Medications: Some medications can accelerate bone loss such as SSRI’s, chemotherapy, and corticosteroid medications
  • Hormones: Disorders that impact hormone levels, like thyroid problems or menopause, also impact bone mass
  • Substance use: Studies have shown more bone loss in people who drink often and smoke cigarettes

How to Improve Bone Health?

One of the best ways to improve your bone health is by getting enough calcium in your diet. Good sources of calcium are leafy greens, dairy products, soya beans, sardines, almonds, and tofu. Many cereals are fortified with calcium and other nutrients so opt for those in the morning to start your day with a boost of calcium.

You should also pay attention to vitamin D and ensure you’re getting enough of it. You can get vitamin D naturally from direct sunlight, but you can also get it from some foods. These include oily fish, mushrooms, eggs, and fortified cereals, and milk.

If you aren’t able to get enough calcium or vitamin D into your diet from food alone, you can take supplements to help. Another way to strengthen your bones is through weight bearing exercises. Walking, jogging, and stair climbing are all easy activities you can do without a gym membership. Regularly doing these activities will improve your bone, heart, and overall health.


Osteoporosis is a condition that results in brittle bones that are at a much higher risk of damage and fracture. The condition usually afflicts post-menopausal women, but anyone with weak bones can develop it.

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