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There are 206 bones in the human body. The body is based on bones like iron fabrics are put in a building and then they are strengthened with the help of cement and gravel. Bones form the structure of the body and bone crystals strengthen it. It is called hydroxyapatite. They contain calcium and phosphate.

Maturity of  bones 

In a newborn baby, the bones develop in both ways, length and width, that is, they grow and spread. Normally, girls reach maturity at the age of fourteen and boys at the age of eighteen. At the moment, it is said that his bone mass is almost complete. Bone maturity in both sexes lasts until the age of thirty, after which the period of the remodeling begins. During this time, old bone fractures occur naturally and new bone marrow fills these areas. 

Cells of bones

There are three types of cells present in bones

  1. osteoblast 
  2. osteoclast
  3. osteocyte


The new bone-forming cell is called the osteoblast


 And the old bone-destroying cell is called the osteoclast. 


Between the two are osteocytes that are mature cells.

 When the body undergoes a remodeling process, the number of osteoblast cells increases, which accelerates the formation of new bones and reduces the production of osteoclasts.

Causes of Bone weakness

This whole process of the body is done systematically but it involves a significant process of general health accuracy. If the general health is not good, such as not eating a balanced diet, hormones are disturbed, then the process of building new bones slows down and the process of loss is accelerated. If a person has a thyroid problem or a woman is getting pregnant again and again, this process can be affected before reaching the age of thirty-five.

During this period, the process of fractures in the bones becomes a little faster. In most women, menopause occurs between the ages of forty-five and fifty.

The period of menopause

This pain stops the production of estrogen and progesterone in women. During this period, the performance of the osteoclast increases, and the osteoblast begins to occur more rapidly.

In general terms, it can be said that the process of remodeling is balanced for thirty to thirty-five years, after which the process of bone loss increases, with an annual rate of .25 to .5%. The rate can be as high as 6% due to an unbalanced diet, poor general health, poor physical activity, and poor hormonal system.


If menopause begins at age 50 and general health is not good, osteoporosis can develop. Osteoporosis is a disease that spreads very quietly and the bones melt away. Health experts say that white people are more likely to develop osteoporosis. The disease is found at high rates in Americans. The disease is also becoming more common in Pakistani women. The main reasons for this are lack of balanced diet and lack of physical activity.


To protect yourself from this disease, first of all, change the concept of dieting. The use of milk and protein should not be discontinued for the sake of looking thin. Special attention should be paid to a balanced diet and physical exercise so that the chances of getting the disease are reduced. Milk, yogurt, and cheese should be used at an early age. Exercise is essential for a dynamic and active life.

What should be the BMD test?

BMD (Body Mass Density) tests should be mandatory two years after the onset of menopause. Health experts say that calcium, vitamin D, and exercise all work together to strengthen the bones. If the interaction of these three components is ensured in childhood, i.e children exercise, drink milk, and consume foods rich in vitamin D, then there is no reason for them to suffer from joint pain in old age. Or their bones could not bear the injury. Osteoarthritis also takes root due to a lack of calcium and vitamin D.

 What is calcium? 

 It is a mineral component. Ninety-nine percent of it contains the components needed for organs, bones, and teeth. Due to a balanced diet, a large portion of calcium is available only from natural sources.

what is the main source of calcium?

Milk and yogurt are the main sources of this mineral.

 However, nutritionists recommend avoiding full cream products. People who consume more salt and animal protein have less calcium in their bodies. The best natural source of vitamin D is the sun. Most women get osteoporosis by the age of 40. If you sunbathe on your neck, elbows, knees, or ankles for just ten minutes a day, you get a certain amount of vitamin D.

 Below is a chart of the daily amount allocated by the WHO.

Age group and calcium daily dose scale

  • Adult men; fifty years four hundred to five hundred milligrams daily
  • Adult women; fifty years four hundred to five hundred milligrams daily
  • Children 1-3 years four hundred to five One hundred milligrams daily
  • Boys 11-18 years five hundred to seven hundred milligrams daily 
  • Girls 11-18 years five hundred to seven hundred milligrams daily
  • Pregnant women 1000-1200 milligrams daily.

Dietary guidelines for osteoporosis patients 

The disease and its risks can be prevented at any age. This will require some changes in the daily routine. Proper exercise, eating a diet that includes adequate amounts of calcium and vitamin D. The amount of calcium in skim milk and low-fat milk is the same.

With the help of the chart below, the amount of calcium in the diet can be adequately met.

Diet and calcium intake

Hard cheese 30 grams, a glass of milk 150 mg, yogurt 125 grams, soft cheese 30 grams, fresh cheese 75 grams, green vegetables 150 grams, potatoes 100 grams, meat 150 grams, fish 120 grams, breadstick 100 grams.

Remember the important points;

 too much salt, red meat, and coffee can lead to calcium deficiency.

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