Bone density, Joint pain and Exercise ! Are they linked ?


If you are a woman and in your 20’s you must be thinking..”This blog is not for me”. I am here to tell you it is for you and every man in the world as well. You might have a Sister, Mom, Grandma, Aunt or even yourself that you can help by reading what I have to say in this article.

bone density

It is never too late to adapt these lifestyle changes unless you are experiencing more than 50% bone loss and are under the care of an experienced physician.

What are bones?

Bones are active, living tissue. As soon as we hear the word “bones” we automatically think of calcium. There is definitely a good collection of calcium crystals in our bones and the living tissue is largely dependent on micro-nutrients and enzymes which means they are dependent on our nutrition.


It is a known fact that “Calcium is needed to maintain good bone health.”

If you have a deficiency of calcium in your diet, your bones can become fragile and can lead to osteoporosis. Osteoporosis and joint pain are very often related and can happen in parallel.

Research done at the Cleveland clinic on musculoskeletal system has proved that bone density begins to diminish from age 30 onwards for both men and women. For women after menopause bone density reduces at a much faster rate.


Best way to avoid bone loss is to get into weight-lifting exercises ,also known as resistance training.


A mild loss in muscle mass can put an immense pressure on your joints, especially knees resulting in inflammation , joint pain, osteoarthritis and much more.

First  goal is to prevent nutritional deficiencies by eating therapeutic foods and taking supplements. I have been taking nutritional supplements like Cal-Mag D, Vitamin D3 for about 7 years now with a combination of weight training. Each year when I have my annual physical my results are more than perfect..(love it).


Anti-inflammatory foods:


  • Vegetables and fruits ( great source of Vitamin E and C, the antioxidant vitamins that work together synergistically to decrease inflammation)
  • Whole grains ( Oats, barley, buckwheat are rich in phytochemicals)
  • Legumes, dried beans and peas …(rich in soluble fiber and protein)
  • Fish like Salmon is great since it is rich in healthy fats,omegas and some valuable minerals.
  • Garlic
  • Broccoli


  • Turmeric
  • Ginger
  • Cinnamon
  • Green tea
  • Olives
  • Avocado
  • Almonds
  • Yogurt, Kefir (for pro and prebiotics)


Set your goals:

We all have heard that goals should be S.M.A.R.T

  1. Specific
  2. Measurable
  3. Attainable
  4. Relevant
  5. Trackable

Start with this :

  1. This week I will start eating oatmeal for breakfast instead of store bought bread.
  2. This week I will exercise atleast 3 times with a combination of walking, free weights and some strength training.
  3. This week I will eat sweet potatoes instead of white potatoes.
  4. This week I will speak right about myself and my body( I am healthy, happy and blessed).


Once you start making changes, keep track of the food you eat along with your exercise routines ,know the  symptoms you feel so you can evaluate your progress…..


Cheers to your success and good health!!

photo credit :




  1. My parent started exercising and I don’t think that they consider the joint health much. I will recommend some of the foods, which you recommend, to them and they both like almonds and yoghurt so how much should they consume these?

  2. Thanks Dini, for providing this article. I do have a question I am hoping you can help me with. I have suffered from kidney stones most of my adult life which are calcium in nature. Is there anything you recommend to keeping healthy bones, without the calcium intake needed for healthy bones? My doctors don’t seem to have an answer:)

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