7 Bone Health Tips to Keep Your Bones Healthy – Prevent Bone Health from Deteriorating and Pain

Good bone health improves overall health while having weaker bone health can cause physical obstructions and put you at risk of injuries.

There is a common misconception that only elders experience problems and pain with their bones caused by hip, spine and forearm fractures.

However, an increasing number of young people have symptoms of osteoporosis and other bone problems, so it’s crucial to pay attention to bone health and prevent the condition from worsening.

To prevent your bone health from deteriorating and experiencing pain, be on the lookout for the following symptoms.


1. Brittle nails

While having weak and breaking nails is a common appearance and may not seem like an issue, it can be a sign of bad bone health.

The main two reasons for this are collagen and calcium deficiency, so you need to increase the intake of these nutrients to improve your bone and nail health.

To increase calcium levels in your body consume dairy products, berries, green leafy vegetables, kale, soy, sardines, and broccoli.

To increase collagen levels in our body consume dairy products, chicken, fish, beans, and eggs.

You can substitute these foods with food supplements, but only with previous consultation with your doctor.

2. Receding gums

Studies have shown that receding gums are closely connected to worsened bone health.

Women with osteoporosis have shown to be 3 times more likely to have receding gums and lose their teeth at a young age, so if you notice your teeth getting more exposed, we recommend going to your dentist and have them treated.

3. Cramps, pain, and aches

Muscles and bones together form the system that moves our body, so whenever you experience any cramps or pain in the muscle, it can be tied to your bones as well.

A common reason for muscle cramps and pain is vitamin deficiency which can be a cause for bone loss, so if you experience cramps on a frequent basis, seek immediate help from your doctor.

4. Increased heart rate

Your heart is the mover of everything in your body, so everything your body does can be noticed through your heart rate.

Having a heart rate higher than 80 beats per minute can increase the risk of a pelvic, spinal, or hip fracture when getting up from seating positions.

People who spend a lot of their time seating without much physical activity usually have higher heart rates, especially overweight and obese people, so it’s highly advisable to exercise as frequently as possible.

A 30-minute exercise during the day can do wonders for your body and bone health.

5. Alcohol consumption

Too much alcohol is bad for the body, especially for people with problematic bones.

Avoid drinking more than 2-3 ounces of alcohol if your bone health is not at its peak as it will make you more susceptible to both fractures and bone loss at the same time.

6. Smoking

Similar to alcohol, smoking is a known bad habit with bad consequences for the body.

The chemicals found in cigarettes can worsen your bone health and result in the loss of minerals in your body and bone resorption.

This will ultimately lead to an increased risk of fractures and osteoporosis.

7. Medications

Some conditions require taking medications that are bad for the bones, such as asthma, post-menopausal conditions, thyroid medications, and steroids.

These can cause the person to become more susceptible to experiencing joint pain, bone resorption, and osteoporosis.

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