Your bones do much more than hold you up. They protect your organs, store calcium and let you walk, work, play and carry the people you love. Bones are also living tissue: your body breaks down old bone and builds new bone all the time.
Until about age 30, you build bone faster than you lose it. After that, the balance slowly shifts, and for women it speeds up after menopause. The habits below help you build as much bone as possible when you’re young, and hold on to it as you get older.
1. Eat calcium-rich foods every day
Calcium is the main building block of bone. Most adults need about 1,000 mg a day, and older adults a little more. Good everyday sources include:
- Milk, mala (fermented milk) and yoghurt. One glass of milk gives roughly a quarter to a third of your daily needs.
- Omena (dagaa) and other small fish eaten with their bones. These are one of the richest local sources.
- Green vegetables such as sukuma wiki, spinach, managu and terere.
- Beans, green grams (ndengu) and groundnuts.
Try to spread calcium across your meals instead of taking it all at once.
2. Get some sunshine for vitamin D
Vitamin D helps your body absorb calcium. Your skin makes it from sunlight. For most people, 15 to 20 minutes of sun on the arms and face a few days a week is enough. People who stay mostly indoors, cover up fully, or are older may need a supplement. Ask your doctor before starting one.
3. Keep moving, especially with weight-bearing exercise
Bones get stronger when they carry load, much like muscles do. The best exercise for bones is anything you do on your feet:
- Brisk walking, climbing stairs or hiking
- Dancing, jogging, football or netball
- Light strength training with weights, resistance bands or your own body weight
Aim for at least 30 minutes on most days. Even a daily walk makes a difference.
4. Build strong muscles and good balance
Most fractures in older adults happen after a fall. Strong leg muscles and good balance reduce that risk. Simple exercises such as standing on one leg while holding a chair, rising from a chair without using your hands, and heel-to-toe walking can be done at home.
5. Cut down on smoking and alcohol
Smoking weakens bones and slows fracture healing. Drinking a lot of alcohol also reduces bone strength and makes falls more likely. Stopping smoking and keeping alcohol moderate are two of the best things you can do for your skeleton.
6. Keep a healthy body weight
Being very underweight raises the risk of weak bones. Being overweight puts extra strain on the knees and hips. A balanced diet and regular activity help with both.
7. Make your home safer from falls
- Keep floors clear of clutter, loose rugs and cables.
- Use good lighting, especially at night on the way to the toilet.
- Add grab rails in the bathroom and on stairs.
- Wear well-fitting shoes with good grip.
- Have your eyes checked regularly.
Who is at higher risk of weak bones (osteoporosis)?
Osteoporosis is often called a “silent” condition because there are usually no symptoms until a bone breaks. You may be at higher risk if you:
- Are a woman past menopause
- Are over 65
- Have a family history of osteoporosis or hip fracture
- Have taken steroid tablets for a long time
- Have a low body weight, or conditions such as rheumatoid arthritis, thyroid problems or diabetes
If any of these apply to you, ask your doctor whether a bone density scan (DEXA scan) is a good idea.
When to see an orthopaedic doctor
See a doctor if you have:
- A fracture after a minor fall or bump
- New back pain with loss of height or a stooped posture
- Ongoing joint or bone pain that stops you from doing daily activities
- Swelling, deformity or difficulty putting weight on a limb after an injury
The bottom line
Strong bones come from everyday choices: good food, some sunshine, regular movement and a safe home. It’s never too early or too late to start.
If you have concerns about your bones or joints, book a consultation with Dr V Singh Chauhan, consultant orthopaedic surgeon, at Priston Medical Centre, Jennifer Riria Hub, Nakuru. Call +254 721 549500 or book online.