Bones are to the body as bricks to a building: they hold the structure upright and protect the organs. Bones also act as mineral powerhouses and facilitate the development of blood cells. Due to the various functions bones serve, they are indispensable to overall well-being. Consequently, weakening bones pose a health risk that should not be ignored. Here are some early signs of weakening bones and tips for strengthening the bones:

Early signs
Fractures due to brittle bones
People with brittle bones may suffer from fractures with even the slightest of movements and deal with severe mobility issues as a result. Such abnormal fractures are typically signs of weak bones.

Changes in posture
Weak bones, particularly in the spine, can cause changes in posture, leading to stooping or bending forward.

Problems with breathing
Often, when the spinal bones are weak, one may suffer from breathing problems due to the inability of the ribs to expand fully. Thus, bone weakening is associated with shortness of breath.

Fatigue
Weak bones may cause difficulties sleeping, which can contribute to fatigue. Additionally, weak bones can lead to health conditions like osteoporosis, which may require treatment that causes side effects like extreme fatigue.

Changes in height
A chronic stooped posture caused by weak bones may eventually lead to several postural issues and a consequent reduction in height.

Besides these, brittle nails are also one of the early warning signs of weakening bones. Osteoporosis, a chronic bone disorder, can be diagnosed in its early stages on the basis of the brittleness of a person’s nails.

Tips for strengthening bones
Increase calcium intake
Bones are the most significant storehouses of calcium in the body. So, calcium is essential for strong bones and to prevent bone-related health conditions. Calcium-rich foods like dairy products (if one is not lactose intolerant), leafy greens, figs, salmon, and soybean should be a part of daily meals to increase calcium intake.

Choose vitamin D-rich foods
The body requires vitamin D to absorb calcium by deriving the hormone calcitriol through the vitamin. Some vitamin D-rich foods one must have regularly include salmon, tuna, sardines, beef liver, and mackerel.

Avoid a sedentary lifestyle
Movement is essential for bone health; however, many with weak bones face mobility issues, which interfere with their exercise routines. In such cases, it is best to consult the doctor and seek recommendations for suitable exercises. It is also advisable to move about frequently and avoid being seated in the same position for long periods.

Stay hydrated
Hydration is important not only for a good digestive system but also for absorbing nutrients from food. Consequently, staying hydrated helps strengthen the joints and facilitates stronger bones due to better absorption of calcium and vitamin D. It is advisable for all adults to drink approximately 6 to 8 glasses of water a day.

Avoid processed foods
A meal plan high in trans fats and sugar impedes calcium absorption in the body, leading to the weakening of bones. So, it is best to limit or avoid fast foods and replace them with healthy fats and complex carbohydrates.