When was the last time you thought about your bones? Bone health tends to be a later-in-life concern, but ignoring it now can set you up for trouble later.

Everyday habits can quietly weaken your bones, leading to osteoporosis and fractures down the road. From how you sit to what you eat, it is important to recognise the downside of bad bone habits and fix them now to preserve your mobility in years to come.

Here’s how you can start making small but effective changes today.

1. Poor posture, the silent bone breaker

Do you end your day with a stiff neck or sore back? That’s your body signalling stress on your bones. Slouching over a desk puts extra strain on your spine and joints, leading to gradual wear and tear. Binge-watching TV shows while slouched on the sofa is also cause for concern!

Prolonged bad posture can result in chronic pain and ultimately weaken your bones. Fix this by prioritising good posture: invest in an ergonomic chair, adjust screens to eye level, and take breaks to move about.

Avoid carrying heavy bags on one shoulder, and consider adding posture-correcting exercises to your routine.

2. Salt, a recipe for trouble

Love adding salt to your meals? Excess salt drains calcium from your bones, which weakens your skeletal frame over time.

It’s not just about how much salt you sprinkle on your food – it’s also about the kind of food you eat. “Limit intake of salty foods like sambal, soy sauce, processed snacks, and instant noodles,” certified nutritionist Cynthia Jetan suggests.

Opt for fresh foods, and season them with herbs and spices instead of sodium.

3. Here comes the sun

Exposure to sunlight allows for the synthesis of vitamin D in the body, which instructs the cells in your gut to absorb calcium so your bones remain strong and healthy.

Only a handful of foods contain significant amounts of vitamin D. These include salmon, egg yolks and sardines – but you would need to eat them nearly every day to get enough of it! This is why sun exposure is by far the best way to boost vitamin D levels.

But how much sun and when? According to the health ministry, in Malaysia, the best time to absorb sunlight is between 10am and 3pm, at least twice a week for 10 to 30 minutes.

That said, take precautions to avoid prolonged sun exposure. For example, if you are planning to be out and about for longer periods, consider protective clothing like a wide-brimmed hat.

4. Coffee or tea?

If you’re downing more than two cups of coffee or tea a day, your caffeine habit might be hurting your bones. High caffeine intake interferes with calcium absorption and leads to increased calcium loss through urine, depleting your body’s reserves.

It doesn’t mean you have to forgo your daily cuppa, however. “Moderate caffeine intake of around 400mg or less daily is unlikely to cause significant bone loss if your calcium intake is adequate,” Jetan says.

“Consider low-acid coffee as these contain lower levels of caffeine, which may be gentler on your bones. Also, mind the timing of your caffeine intake: avoid coffee right before or after calcium-rich meals to enhance absorption.”

5. The right kind of exercise

Exercise is fantastic for overall health, but not all workouts benefit bone strength. The kind of activity experts recommend for bones are weight-bearing exercises such as jogging, brisk walking and tennis.

Even using the stairs increases bone mass and density, as it produces a force on your bones that makes them work harder.

Complement these with balance-training exercises like tai chi and yoga to improve stability and prevent falls.

6. Watch your diet

Calcium-rich foods extend beyond just milk and cheese: think nuts, seeds, green leafy veggies and fish. Add vitamin D-rich foods like eggs and cheese into your diet.

You may also want to think of your gut health and protein intake. “With diets heavy in fried foods and low in fibre, gut health can suffer, leading to poor nutrition absorption, including calcium and vitamin D,” Jetan cautions.

“Meanwhile, the Malaysian diet can sometimes be heavy on carbs but low in protein, which is essential for bone structure.”

There are many locally sourced ingredients to boost your calcium intake. Opt for small fish with edible bones like ikan bilis and sardines, which are great calcium sources. Tofu and tempeh are excellent plant-based sources of calcium, while leafy greens like bok choy and kai lan are also great options.

For healthy bones, adults typically need around 1,000mg of calcium daily, with higher requirements for women above 50 at 1,200 mg.

Supplements can help, but do note that different calcium types have different absorption rates. Calcium citrate and calcium citrate malate are generally easier to absorb, and are gentler on the stomach than calcium carbonate.

For optimal absorption, take calcium in smaller doses throughout the day. Look for supplements that include vitamin D and magnesium, which enhance calcium absorption.

Will doing all the above reverse weak bones? Unfortunately, osteoporosis can’t be undone, but adopting good habits can improve bone health, and small changes in your daily routine can make a significant difference to your overall bone strength and wellbeing.