What Will Poor Nutrition Do to The Bone Density


Bones play the most important role in our body. It provides structure, fixes muscles, protects major organs, and stores calcium [1]. Therefore, it is necessary to build stronger bones in childhood and adolescence, because when people enter their twenties, the bones have reached their density. As people grow older, their bone density will decrease. For the overall health of a person, bone density is very important. If the bone loses its density, the bone can easily break [2].

Factors affecting bone density:

Low calcium content in the diet:

Low calcium in the diet can reduce bone density and cause bone fragility and fragility, thereby increasing the risk of fractures and bone-related problems.

Physical inactivity:

Compared with physically active people, physically inactive people have a higher risk of reduced bone density because they have healthy and strong bones.

Tobacco and alcohol use:

According to research, daily use of tobacco and alcohol (1 cup a day for women and 2 cups a day for men) weakens bones and increases the risk of bone diseases.


As we age, the chances of bone thinning and weakening increase.

Eating disorders and other conditions:

When a person follows very strict eating habits or is picky about food, he becomes thinner, weaker, and underweight, which affects bone density. In addition, bariatric surgery and celiac disease will reduce the chance of calcium absorption in the body [1].

Natural ways to increase bone density:

However, there are many natural ways to increase and maintain bone density.

 Eat more vegetables:

Vegetables provide vitamins, minerals, fiber, antioxidants and low calories. Green and yellow vegetables help increase bone growth in children and bone strength in adults.

A recent study showed that children who eat more yellow and green vegetables and eat less fast food have more healthy fat and bone density.

Increase calcium intake:

For bone health, calcium is an important nutrient, and increase your calcium intake in the form of a small amount of food throughout the day instead of taking a large amount of calcium at once. It is good to get calcium from food. Some calcium-rich foods are green leafy vegetables such as milk, cheese, yogurt, beans, almonds, sardines, and kale.

Increase vitamin D intake:

Vitamin D is the most important for the absorption of calcium in the body. If a person lacks vitamin D, calcium will not be deposited in the bones and the bones will lose their density. There are two sources of vitamin D, sunlight and foods such as eggs, fatty fish, milk, mushrooms, and vitamin D-fortified products.

Maintain a healthy weight:

In order to maintain bone density, it is important to maintain weight. In people who are underweight, bone-related problems such as osteopenia and osteoporosis may occur. In people who are overweight and obese, weight can put pressure on the bones. When a person loses weight, his bone density will also decrease and he cannot recover.

Physical activity:

According to research, weightlifting and strength training can maintain bone structure and increase the growth of new bones. The benefits of these sports activities are

Increase bone density

Increased bone mass

Reduce body inflammation

Prevent bone loss

Increased muscle mass [3].    


1-mayo clinic. (2021, march 6). healthy lifestyle adult health bone health. Retrieved november5,2021,from mayo clinic: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060

2-Cashman, K. D. (2007, november). The Journal Of Nutrition. Retrieved november 5, 2021, from oxford academic: https://academic.oup.com/jn/article/137/11/2507S/4664497

3-Fletcher, J. (2019, july 30). 11 ways to increase bone density naturally. Retrieved november 5, 2021, from MedicalNewsToday: https://www.medicalnewstoday.com/articles/325903