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Bone health improves as you age. Long before bone problems appear, you need to start adopting habits that help maintain strength, flexibility, and density. Strengthening bones is essential as it reduces the risk of fractures, joint problems and osteoporosis. Lifestyle habits, from exercise to diet, support bone health, keeping you flexible even into your later years.
Also read: Are you working out excessively in the gym? Know the risks of overtraining syndrome, bone and muscle damage
To understand what the bone health priorities should be for each age group, HT Lifestyle got in touch with Dr. Amin Rajni, a Mumbai-based orthopedic surgeon specializing in arthroscopy, joint replacement and sports injuries. According to him, the foundation of bone strength is laid very early in life, even before you enter your 30s.
“Bones are living tissue. They constantly remodel themselves, forming and breaking down throughout life,” Dr. Rajani said. He highlighted that habits and lifestyle choices contribute to lifelong bone health.
Making changes in lifestyle choices is essential as Dr Ranjan said the 30s mark the stage of peak bone mass, the point when bones are the strongest and densest. Habits formed in your teens and 20s affect bone health later in life.
Teen (13-19 years)
According to the doctor, about 90% of the total bone mass develops during adolescence, from puberty to adolescence. The habits formed during this period lay the foundation for lifelong bone health.
Dr. Rajni advised to pay attention to nutrition. “Calcium and Vitamin D are important for bone development. Include milk, curd, cheese, green vegetables and almonds in the diet. Get 15-20 minutes of sunlight daily for Vitamin D,” he advised.
During this period, attention should also be paid to physical activities and some asanas should be avoided. Elaborating on this, the orthopedic surgeon said, “To develop dense and strong bones, teens should lead active lives, especially weight-bearing exercises such as running, jumping, basketball or dancing. They should also take care not to lean over mobile phones for long periods of time or lift heavy items like bags on a regular basis, as this may affect the alignment of their spine. ,
Teenagers may also have the habit of eating junk food. But the orthopedic surgeon warned, “Teenagers Sugary soft drinks and processed foods should be avoided as these can interfere with the body’s ability to absorb calcium, which will ultimately lead to less strong bones.
twenties
Further, for the twenties, Dr. Ranjani reveals that it is the decade of changes, jobs, studies and social activities. But one should not neglect bone health.
Dr. Ranjani stressed on being active.At this age, one should aim for at least 30-45 minutes of physical activity per day, such as walking, cycling, lifting weights or playing a physical sport.
A lot of work pressure is seen in the twenties, sitting in front of the laptop for long hours. But taking necessary breaks and maintaining posture is important for bone health.’Today, when most people spend too much time looking at digital screens, it’s easy to forget that our body posture also deserves our attention and care. For better skeletal health, one should keep screens at eye level, feet flat on the floor and take a short break every hour,” he said.
Finally, nutrition must be maintained According to the surgeon, steady supply of calcium, protein and micronutrients. The 20s come with a lot of stress, so it’s important to combat it with careful exercise. The doctor said, “Exercises like yoga and breathing exercises can make a huge difference in keeping one’s mind calm and stress-free.
thirties
When you turn 30, your bones reach a critical milestone. The surgeon revealed, “When we turn 30, the body starts to switch from building bones to maintaining them.” So, after 30, it’s no longer about growth because you’ve peaked. Now it’s all about prevention and protection. In this step, you introduce the nutrients. Dr. Ranjani said that the bones of people above 30 years of age need more than just calcium. “Bones also need protein, vitamin K and magnesium. A balanced diet with dairy, lean meat, pulses, fruits and vegetables keeps the mix right.
To maintain bone health you need to incorporate strength-training exercises. “Get involved in strength training, Pilates or resistance band workouts. These also reduce the risk of falls later in life,” suggests Dr. Ranjani.
Work pressure may also increase, due to which your lifestyle is more likely to become sedentary. To avoid this, the surgeon recommended that people should stand, stretch or walk every 45 minutes to keep the muscles active, especially if they work a desk-bound job.
In the 30s, orthopedic surgeons highlighted that as a way to identify early signs of weak bones, a simple blood test for vitamin D and calcium levels and a bone density scan could be done if needed.
Bone health needs evolve with age as it grows and peaks. While in adolescence, the focus was on building a strong foundation, in the 20s the focus is on strengthening and protecting bones. Finally, as one reaches their 30s, the focus turns to protection and prevention, monitoring bone health to maintain density and prevent bone loss.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
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