Think About Your Bones Before 30: Experts Explain Why

Many people begin paying attention to their bone health only after suffering a fracture, persistent back pain or being diagnosed with osteoporosis. However, doctors say the foundation for strong bones should be laid much earlier. Bone is living tissue that continuously undergoes breakdown and rebuilding. Bone mass develops rapidly during childhood and adolescence and generally reaches its peak during the 20s. Therefore, the years after 30 are more about protecting and maintaining the bone strength developed earlier. Dr Prashanth Nagaraj, Lead Consultant Orthopaedic Surgeon at Even Hospital, Bengaluru, said healthy habits should ideally begin during childhood and continue through adulthood. Regular physical activity is particularly important, as prolonged inactivity can contribute to declining muscle strength and mobility.

A daily walk can be beneficial, but experts say bone health requires more than simply achieving a daily step count. Weight-bearing activities such as brisk walking, climbing stairs, dancing and jogging, along with progressive resistance exercises using weights, resistance bands or body weight, can provide useful stimulation for maintaining bone strength. Adequate calcium, vitamin D and protein are also important. Foods such as milk, curd, paneer, leafy vegetables, tofu and small fish can contribute calcium, while eggs and oily fish can provide vitamin D. Smoking, excessive alcohol consumption and prolonged inactivity can increase bone-related risks. Bone-density testing is not routinely required for every healthy 30-year-old, but doctors may recommend evaluation for people with fractures, prolonged steroid use, certain medical conditions or other risk factors.