Calcium, Vitamin D Aren’t The Only Nutrients For Strong Bones And Other Myths About Bone Health Debunked By Expert

Bone health is crucial for our overall well-being, yet it is often overlooked in comparison to heart and brain health. While most people focus on maintaining cardiovascular and cognitive health, they fail to realise that strong bones are the key to reducing the risk of chronic conditions like osteoporosis and arthritis. This lack of attention to bone health is one of the reasons why there are so many misconceptions surrounding it. As a result, people may not take the right and necessary steps to protect and improve their bone health, increasing the risk of fractures, pain, and long-term mobility issues as they age.

With that in focus, in an interaction with the OnlyMyHealth team, Dr Gaurav Prakash Bhardwaj, Director – Sports Injury, Joint Preservation & Replacement Surgery, PSRI Hospital, New Delhi, sheds light on the common myths surrounding bone health that people often fall prey to.

Also Read: How Do Osteoporosis Risk Factors Differ For Men And Women? Doctor Explains Ways To Prevent It

Myth 1: Calcium and Vitamin D Are the Only Nutrients for Strong Bones

A common myth about bone health is that calcium and vitamin D are the only nutrients needed to strengthen bones. As a result, many people focus on drinking milk, eating dairy, and getting sunlight, often overlooking other essential nutrients. Dr Bhardwaj emphasises that healthy bones also require magnesium, zinc, and vitamin C, which play key roles in supporting overall health and well-being.

Myth 2: Bones Only Fracture Due To Injury Or Trauma

People think that bones get fractured only because of some sort of trauma or injury. That is not true, says Dr Bhardwaj, sharing that due to osteoporosis, people, especially in the older age group and postmenopausal women, are at higher risk for having osteoporotic fractures without any trauma or injury. Osteoporosis is a bone disease that causes bones to become weak and more likely to break. The bones are so weak that they can fracture under normal physiological load, adds Dr Bhardwaj.

According to the International Osteoporosis Foundation, osteoporosis affects one in three women and one in five men over the age of 50 worldwide. Osteoporosis can lead to fragile bones and fractures. Studies show that having one fracture increases the risk of having another, the charity adds.

Myth 3: Bone And Joint Pain Are Common Issues Among Older Adults

According to the doctor, the number one myth associated with bone health is that bone pain and joint pain are an issue for the older population and elderly females, which isn’t true.

“Due to the sedentary lifestyle prevalent today, even younger individuals are increasingly affected by osteoporosis and early arthritis,” says Dr. Bhardwaj, noting that reduced sunlight exposure and lack of physical activity contribute to these issues.

How To Strengthen Your Bones

Two things matter the most when it comes to maintaining and strengthening bone health. These include:

Physical activity: Regular exercise, tailored to your fitness level and age, helps strengthen bones.

Proper nutrition: While calcium and vitamin D are crucial, other nutrients like magnesium, zinc, and vitamin C also play key roles in bone health. You can find these nutrients in foods like dairy, fish, leafy greens, and certain vegetables.

Also Read: Acidic Air, Weak Bones: Expert Explains How Polluted Cities Are Impacting Skeletal Health

FAQs On Bone Health

Can Avoiding Dairy Weaken Bones?

Though dairy is a good source of calcium, there are other options such as fish, mushrooms, egg yolks, and broccoli.

Can Weightlifting Or High-Impact Activities Harm Bone Density In Older Adults?

“Weightlifting and high-impact sports activities should be tailored according to the fitness level and age of the individual,” says Dr Bhardwaj. According to him, high-impact sports activities and heavy weightlifting should especially be avoided in patients with arthritis of the knee joint or hip joint, because it can further worsen the condition.

How Effective Are Supplements In Preventing Osteoporosis?

While calcium and vitamin D are helpful, conditions like osteoporosis often require medications under medical supervision. Dr Bhardwaj says, “There are different medications for the treatment of osteoporosis, like bisphosphonates and some parathyroid hormone analogue injections, which can only be given under the supervision of a doctor. Another thing people can do for osteoporosis is to increase their activity level and check for any steroid abuse, if applicable.”

Do Carbonated Or Caffeinated Drinks Affect Bone Strength?

Moderate consumption of these drinks does not have conclusive evidence suggesting harm to bone health.

Are Bone Health Issues Primarily Genetic?

Most bone issues are not genetic. Lifestyle changes, such as increasing physical activity, getting enough sunlight, and maintaining proper nutrition, can significantly improve bone and joint health.

Conclusion

Bone health isn’t just about increasing your calcium and vitamin D intake. It goes beyond that. By addressing common myths and adopting a proactive approach with exercise, a balanced diet, and lifestyle changes, we can strengthen bones and reduce the risk of bone-related diseases.