Secrets of Maintaining Healthy Bones: The Ultimate Guide


Secrets of Maintaining Healthy Bones

Secrets of Maintaining Healthy Bones

If you picture the bones and entire skeletal structure as the framework that keeps the body rigid and upright, that should give you an idea just how important the bones are, and why it’s of utmost importance that you keep them healthy always.

To help us appreciate the role of the bones, we have to understand its basic functions first.

Functions of The Bones

Most often, people think about vital body organs like the heart, kidneys or livers, without sparing so much thought for the bones, except when they’ve been in an accident and have suffered a broken bone.

It’s curious, you see, because your bones are not less important than the other organs of your body.

In fact, these other organs are all protected by the bones.

They are shielded and kept in place, so to speak, by the rib cage.

Without your bones, most of your body organs would simply lack a base or a platform.

Think of the brain, for instance, which is housed and protected within the skull, and the nutrient-rich marrow, calcium and phosphorus, essential minerals for various cellular activities throughout the body, all of which are stored in the bones.

The red blood cells which are of utmost importance to the body, are actually produced in the bones.

Each bone is an organ on its own that includes sensitive nervous tissues, epithelial tissues and connective tissues and cartilage.

Furthermore, bones are designed to also function as the ‘shock-absolver’ mechanism of the body, often helping to withstand pressure and adapting to the different forces and weight placed upon it daily.

Is it starting to make more sense to you just how ‘vital’ your bones are?

That they’re not some ‘functionless’ pile of calciferous materials occupying needless space within the body?

There are about 206 bones in the human body and every one of them is crucial to the general well-being of a person.

Can you even contemplate a building without fitting iron rods embedded in the pillars?

That building would simply fall to bits.

Something To Think About

Did you know that during childhood and adolescence, your body produces bone faster than when you’re grown up, when your bones would have stopped growing?

From 30 years old you actually start to lose more bone mass and density.

Look at this excerpt from iofbonehealth

health benefits of bones

Source: iofbonehealth

Bone Diseases

Bone diseases are disorders and conditions that cause abnormal development and/or impairment in normal bone development.

This can result in weakened bones, inflamed joints and severe pain.

So it’s a good idea to take steps to strengthen your bones and reduce your risk of developing a bone disease.



This may be the most common bone disorder around.

It is the situation when a person’s bones become weak and porous, and are unable to carry out their functions as before.

Osteoporosis is a very painful condition, and may often lead to complications and fracture in advanced cases because the bones have gotten brittle and cannot withstand pressure anymore.

A number of factors may cause osteoporosis, ranging from a long history of tobacco smoking, low body weight and aging, as well as menopause in women.

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Women, typically, are more prone to this ailment than men, as studies have shown.

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Osteogenesis Imperfecta

This type of bone disorder is hereditary in nature, passing in the genes.

It is characterized by pathological bone fractures (fractures without any external force; impact or injury).

Paget Disease Of Bone

This disorder is unique in that causes affected bone to weaken and grow in size abnormally.

It is marked by excessive bone resorption with abnormal bone formation that eventually replaces the marrow with fibrous and vascular

Like the disorder mentioned above, Paget disease also makes the bones prone to fracture and dislocation, and can also hamper other body function in advanced stages.

It is very painful and often leads to such conditions as joint pain and arthritis.


This is a bone disease caused by a deficiency of vitamin D. Osteomalacia generally hampers the process of bone formation, causing soft and weak bones that are susceptible to severe complications like weakness of muscles and bone pain, etc.

Fibrous Dysplasia

Fibrous dysplasia is an inherited bone disorder that causes fibrous tissue to replace bone.

As you can figure out by the name, this tissue is not as hard as the bone.

It lacks strength and resistance, as so is prone to fracture and diseases.

Bone tumors

Bone tumors may develop as primary malignancy or may occur as secondary metastatic lesions.

Primary bone tumors may be benign or malignant.

The accurate diagnosis of this kind of tumor usually poses some difficulty because the growing mass is found within the bones.

Secondary bone tumors on the other hand, are actually full blown cancers that are the result of primary tumors which were overlooked or not properly diagnosed.

Of course, there are several other bone disorders afflicting millions of people globally, but this article cannot be exhaustive now.

If and when you begin to feel unexplainable pain in your bones and tightness of muscles, be sure to report to a certified health practitioner at once.

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What can I do to maintain my bone health?

Simply put, there’s just so little you can do to keep your bones healthy.

As stated, you begin to lose bone mass after a certain age.

Losing bone mass means your bones also lose essential minerals and get exposed to certain conditions as you age.

If you can at least slow down the rate at which that process occurs, you should be fine.

You also have to deliberately boost your calcium and vitamins intake and then practice fitness regularly.

Building healthy bones is thus extremely crucial.

Fortunately, many nutrition and lifestyle habits can help you build strong bones and maintain them even as you age.

Below are some things we can do to build healthy bones

Secrets of Maintaining Healthy Bones

1. Do More of Vegetables:

Eating lots of vegetables have a direct positive impact on your bones.

As almost everyone knows, organic veggies are high on essential vitamins, which stimulates the production of bone-forming cells and increase bone density.

A low bone density will have adverse consequences for the body.

Both osteopenia (low bone mass) and osteoporosis (brittle bones) are conditions triggered by low bone density.

Eating lots of vegetables has also been found to benefit older women.

A study in women over 50 found those who consumed onions most frequently had a 20% lower risk of osteoporosis, compared to women who rarely ate them.

In a three-month study, women who consumed more than nine servings of broccoli, cabbage, parsley or other plants high in bone-protective antioxidants had a decrease in bone turnover.

2. Do Physical Exercises And Workouts:

It pays to be physically vibrant. Physical exercises can help you build strong and healthy bones.

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Getting involved in resistance training and strength-bearing exercises will stimulate and promote the formation of new bone.

Another importance of this type of physical exercise is that it may protect against bone loss in women generally and increase bone density, both for men and women.

3. Do More Protein-Rich Diets:

Getting enough protein into your body is important for your general well-being, and that includes your bones.

Are you aware that about 50% of your bone is comprised entirely f protein?

So more protein in your body adds up to bone health, reducing the chances of bone diseases coming up or the bones losing mass.

Research indicates that diets containing a high amount of calories from protein may help preserve bone mass during weight loss.

However, because there are concerns that too much protein in your system will cause calcium to leach from the bones, it is vital that you consume protein in moderation.

Too much protein, particularly animal-based proteins, may generate an unlikely reactions in the bones.

4. Do Not Neglect High-Calcium Foods:

Calcium is the most important mineral for bone health, and it’s the main mineral that forms the bones as we grow in life.

Whenever you think strong bones and teeth, think calcium as well.

Because old bone cells are constantly broken down and replaced by new ones, it’s important to consume calcium daily to protect bone structure and strength.

Calcium’s major role is to strengthen your bones and teeth.

It also helps blood clotting, muscle function, nerve impulses, fluid balance and the release of hormones.

However, rather than downing a great deal of calcium-enriched food, it’s best to spread your calcium intake throughout the day.

The daily recommended calcium requirement for healthy adults is 1000mg a day.

Sources of calcium include dairy products like milk and cheese, fish, soy and green vegetables and nuts.

But no matter what you do, do not neglect to eat more high-end calcium diet.

That will ensure your bones remain healthy without fear of diseases.

5. Do Vitamins As Well:

Specifically, Vitamins K and D are extremely important for building strong bones.

Vitamin D plays several roles in bone health, including helping your body absorb calcium.

Sources of Vitamin D includes direct exposure to mild sunlight (early morning or evening), as well as foods such as fatty fish, liver and dairy products.

It is essential for bone health as it helps to increase calcium absorption in the body.

Food sources of vitamin D include mushrooms (irradiated by the sun), eggs (a small amount) and fortified foods (margarines, some milks and soy beverages).​

A lack or diminished intake of these relevant Vitamins into the body will like result in low bone density and may also rapid bone loss over time.

One of the side-effects of Vitamin D deficiency is rickets, a debilitating bone diseases that affects many children world over, especially in low income countries.

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6. Do Watch Your Weight:

Most definitely, you have to.

Because a healthy weight can help support bone health because, and you should know this; being underweight does no one any good.

It only increases the risk of certain health conditions, including bone diseases like osteopenia and osteoporosis.

Some studies have shown that being obese can increase the risk of fractures due to the stress of excess weight placed on the bones.

Although a consistent weight loss can lead to some bone loss as well, this should pose no threat or problems to people who are really over weight.


You must do all you can to maintain a steady weight.

This means maintaining a particular body size consistently.

Even the shedding of weight should be steady, calculated and progressive for your overall bone health.

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Losing a bulk of weight rapidly can have negative repercussion on your health.

We have mentioned this in our previous article; be wary of therapies and schemes that promises shedding 20 kilos overnight.

According to studies, a fluctuation in body mass could have negative effects on your bone health as it may lead to increased bone loss over a period of time and have ripple effect on bone health in the end.

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7. Do Magnesium and Zinc-Enriched Diets:

These essential minerals also play very important roles in the health and formation of bones.

Magnesium typically converts vitamin D into the active form which in turn stimulates calcium absorption to build up your bones.

Studies have shown that women who consumed about 400 mg of magnesium daily have increased bone density more than those who consumed half the amount of magnesium.

Zinc is a trace mineral needed in very small quantity.

Its primary role is supplying mineral to the bones as well as stimulating the formation of bone-building cells.

Zinc is beneficial in the formation of bones in children and older adults who require all the bone density they can get.

8. Do Balanced Diets:

This is the heart of the matter, because if you carefully consider, most of what we can do to maintain healthy bones is actually tied to the things we eat.

So it’s only common sense to strive to eat right, taking in all the essential nutrients in their RIGHT PROPORTION daily.

Improper or insufficient nutrition has been pinpointed as the leading cause of weak and vulnerable bones.

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Do these as well…

Along with all the points that have been highlighted in this article, you need to take cognizance of the following as well, to maintain your bone health:

9. Reduce salt consumption:

As wholesome as salt has proven to be over the ages, too much salt over time will actually increase calcium loss from the body.

Salt and healthy bones don’t go together, so older adults must as a necessity reduce how much salt they consume.

10. Watch The Caffeine:

Caffeinated drink such as soda, tea and a variety of energy drinks will prove detrimental to your bone health over time.

Like salt, caffeine also reduce the body’s ability to absorb and utilize calcium.

11. Tobacco and Alcohol:

OK, now I’m thinking, how long would it take folks to realize just how dangerous these two are?

Along with several other ailments, smoking and alcohol can both increase bone loss tremendously.

This point need not be overstressed.

12. Check Your Family History:

This is very important. As we’ve explained, some bone conditions are hereditary; they actually run in the family.

If you know the health history of your family members, it could help you take preventive measure.


Now that you have understood the secrets of maintaining healthy bones

We hope you’ve benefited immensely from the information contained in this article about bone disorders and what you can do to keep fit always.

You can actually maintain your bone health always by adhering to a simple lifestyle devoid of unwholesome diets and activities that places your bone health at risk.

What other ways can you use to maintain an healthy bone? have you gone for a bone check up lately?

If this article is useful to you, please share to reach larger audience.

And do not forget to leave a comment below.

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