Category Archive for : ‘Bone Density’

Strong Bones for Women: Your Complete Guide

By Greg Conlan – Northcote Chiropractic Centre
When trust and experience matter

👋 Hello and Welcome!
Many women know about bone health, especially with the link to osteoporosis after menopause. What’s less known is how early bone loss can start, and how much diet, exercise, and lifestyle can reduce the risk. Women are more likely than men to develop fractures, but the good news is — with the right daily habits, you can stay strong, mobile, and independent for life.

This guide covers three key areas:

Strong Bones for Men: Your Complete Guide

By Greg Conlan – Northcote Chiropractic Centre
When trust and experience matter

👋 Hello and Welcome!

Bones? Many men think bone loss is “a women’s issue,” but the truth is men lose bone density too, especially as we age. Men may also suffer fractures, slower healing and chronic pain if bone health is neglected. The good news? You can protect your bones and stay strong at any age with simple daily habits. This guide covers three key areas: nutrition, exercise, and lifestyle, all tailored for men

Everyday Habits That Weaken Your Bones – and What to Do Instead

We often think of weak bones as an inevitable part of ageing.
But in reality, many people are unknowingly weakening their bones through daily habits. So it stands to reason that getting older means we have more days to do the same bad things. So is the problem the ageing or is it that we need to alter some habits? Let’s change our habits.

Here’s what to watch out for—and how to change them.

🚫 5 Habits That Weaken Bones
1. Sitting

Osteoporosis is often called the silent disease, because you don’t feel your bones weakening—until they break.

But there are clear risk factors that increase your chances of developing osteoporosis. Knowing these helps you take action early and prevent fractures.

📉 What is Osteoporosis?

Osteoporosis means “porous bones.”
Your bones lose density and strength, becoming brittle and fragile. Even a minor fall or bump can cause a fracture.

Osteoporosis is most common in:

Women after menopause. Osteoporosis accounts for more days in hospital than many other diseases such as diabetes, heart attack and breast cancer.
People over

Sleep and Bone Health: Why Rest Matters More Than You Think

When we talk about strong bones, most people focus on diet, exercise, and supplements.
But there’s one vital ingredient for bone health you might be overlooking: sleep.

During the night, your body isn’t just resting—it’s actively repairing and rebuilding your bones and joints. Poor sleep robs your skeleton of this crucial recovery time.

Here’s why sleep is your secret weapon for stronger bones—and what you can do to improve it.

💤 What Happens to Bones While You Sleep?

Bones are living tissue. They’re constantly

Arthritis and Bone Health: What’s the Difference and What Can You Do?

When your body hurts, it can be hard to pinpoint exactly where the pain is coming from. Is it your joints? Your bones? Both?

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Many people use the terms arthritis and bone loss interchangeably—but they’re two different issues that often overlap.

Knowing the difference between them can help you take better care of your body, seek the right treatment and prevent more serious problems later.

🦴 Bone Health vs. Joint Health

Here’s a simple way to think about it:

Bone health refers

Exercise for Bone Strength: What Actually Works

If you’ve been told to “exercise more” for your bones, you’re not alone. But what kind of exercise actually improves bone strength?

Surprisingly, not all exercise helps this objective. Swimming and cycling are great for the heart—but they’re low-impact and don’t do much to stimulate bone-building cells.

To truly strengthen your skeleton, you need the right type of loading.

Let’s break down what works—and how to do it safely and effectively.

🧱 Why Bones Need Load

Your bones are living tissue. Like muscles, they adapt to stress—but only when

Are Your Bones Getting Weaker? Signs You Shouldn’t Ignore

Are Your Skeletal Bones Trying to Tell You Something?

Most people don’t realise their bones are weakening—until something breaks. That’s because bone loss is a silent process, especially in the early stages.

But your body often sends subtle clues when your bones aren’t as strong as they should be.

In this post, we’re looking at the warning signs of weak bones—and how to take action before a fracture, stoop, or serious back issue sets in.

🚨 5 Warning Signs Your Bones May Be Getting Weaker
1. Loss

Building Bones: Why Childhood & Teenage Years Matter
Why Childhood and Teenage Years Matter Most for Bone Health

When we think of strong bones, most people focus on older adults and preventing osteoporosis—but the real foundation is built decades earlier.

Bones grow rapidly during childhood and adolescence, and most of your bone density is set by your mid-20s. In fact, by the time you’re 18, you’ve built about 90% of your adult bone mass.

This means what kids eat, how they move, and even how much sunshine they get during these years can shape

Bone Health 101: How Strong Are Your Bones, Really?

You probably don’t think much about your bone health—until something goes wrong. But did you know that your bones are living tissue, constantly renewing themselves? Or that your bone mass peaks by your early 30s and slowly declines after that?

If you’ve ever had a fracture, been told you’re “at risk of osteoporosis,” or just want to age well, then bone health is a topic worth getting serious about.

In this 10-part series, we’ll unpack what you need to know about your skeleton: from

Effect of Ageing on Back Health – Bone Density

Did you know that from your 30s onwards, you slowly start losing bone density? And after 50, the risk of fractures skyrockets!

Understanding Bone Density Loss:

Bones aren’t just solid structures; they’re living tissue constantly being broken down and rebuilt to withstand the loads put on them. As we age, this bone turnover process slows down, and we start losing more bone mass than we replace. For some, this leads to osteopenia (lower than normal bone density), which can progressively worsen to osteoporosis, a