Unveiling the Secrets Behind Low Bone Strength: A Comprehensive Guide

Low bone strength is a prevalent concern affecting millions worldwide, yet its roots and solutions often remain elusive. This comprehensive guide seeks to unravel the mysteries surrounding low bone strength, offering insights and practical tips to fortify your skeletal foundation.

The bones of our body are made of many minerals. The most important component of these is calcium, Apart from this, phosphorus, silicon, zinc, protein etc. are present in our bones.


The Basics: What is Low Bone Strength?

To embark on this journey, let’s first demystify the term. Low bone strength is not merely about fragile bones; it’s a condition where bones are more susceptible to fractures due to reduced density and compromised integrity. Unlike what some might think, this is not exclusive to the elderly—people of all ages can be affected.

About 10-20 percent water is also present in our bones. This means that oxygen and hydrogen also play an important role in the formation of bones. Our bones are made up of 60 to 70 percent calcium and phosphorus.
decreased bone strength

Identifying the Culprits

Understanding the factors contributing to low bone strength is crucial for effective prevention and management. Poor nutrition, sedentary lifestyles, and hormonal imbalances are key players. Calcium and vitamin D deficiencies often lurk in the shadows, silently undermining bone health.

Reasons for reduced bone strength: Deficiency of calcium and other minerals in bones is called osteoporosis. There can be many reasons for this. Although osteoporosis occurs more in women above 50 years of age, but now it has started happening to men as well as younger people. These days, youth are also falling prey to osteoporosis due to lack of Vitamin D, lack of exposure to sunlight, alcohol consumption and smoking.
Hormonal changes after menopause

Hormonal changes that occur after menopause in women also increase the risk of osteoporosis. Among other reasons, hormonal imbalance is the most important. Steroids and some other medicines can reduce bone mineral density.

change in posture

How to know that bones are becoming weak: If you have frequent back or waist pain or notice changes in your posture, you should be alert. This could be a symptom of osteoporosis.

bone health

To know the health of bones, you have to get bone mineral density tested, which is also called DXA test. This is a kind of X-ray, which does not cause pain. It checks the strength of your bones. Apart from this, doctors also do X-ray and MRI tests used in spine fractures.

Take care from adolescence

Defying Age: Building Strong Bones Throughout Life

1. Childhood and Adolescence: The Foundation Years

Investing in bone health starts early. Childhood and adolescence are crucial periods for bone development. Encouraging outdoor activities and ensuring a nutrient-rich diet lay the foundation for a sturdy skeletal structure.

2. Adulthood: Sustaining Bone Density

As we age, maintaining bone density becomes paramount. Regular check-ups, coupled with a balanced diet and exercise regimen, can stave off the pitfalls of low bone strength.

Keep these things in mind since adolescence: Do not take any medicine without doctor’s advice. Take the medicine only after a complete checkup from the doctor as per the dosage prescribed by him.
Physical activity is necessary

Bone health is also badly affected due to lack of physical activity. In such a situation, it is mandatory to exercise every day.

pull ups exercise

Exercise: A Bone’s Best Friend

Physical activity is not just for fitness enthusiasts—it’s a boon for your bones too. Weight-bearing exercises, be it walking, jogging, or weightlifting, stimulate bone formation and enhance density. Remember, a sedentary lifestyle is a silent accomplice to low bone strength.

Some exercises, like walking, running and dancing are good for strengthening your bones. Include it in your lifestyle since adolescence.
Take milk and milk products

Breaking Myths: More Than Just Milk

Contrary to popular belief, maintaining low bone strength is not solely about guzzling milk. While calcium is vital, a holistic approach is necessary. A diet rich in fruits, vegetables, and lean proteins contributes not only to bone health but overall well-being.

Include milk and milk products regularly in your diet. Quit smoking and alcohol. Sit in the morning sunlight for at least 15 to 20 minutes every day.
Bone mineral density test

If you repeatedly have back pain, pain around the thighs, pain in the legs or have frequent cramps, then you must get your bone mineral density checked.


In the grand tapestry of health, bones play an indispensable role. Nurturing them requires a proactive approach—addressing nutritional needs, embracing physical activity, and dispelling myths surrounding bone health. So, let’s pledge to break the shackles of low bone strength by fostering a lifestyle that cherishes the very foundation of our physical vitality. Remember, strong bones are not just a goal; they’re a lifelong commitment to your well-being.

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