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 Too Much

Bones need weight-bearing stress to stay strong. Long periods of sitting deprive them of the stimulus they need. Bones adjust to the demands of environment and behaviour. Astronauts in low gravity environments lose bone (and muscle) mass due to the lack of stimulus and have to create novel ways to create load. So if we sit too much then we too will lose bone and muscle and need to find ways to create load.

2. Eating Too Much Salt

Excessive sodium can pull calcium out of your bones, making them weaker over time. Salt causes an increase in kidney calcium excretion so to maintain healthy concentrations of calcium to run our muscular and nervous systems the body will remove calcium from its calcium storage house - your bones.

3. Overdoing Caffeine

More than 3–4 cups of coffee per day may interfere with calcium absorption. High doses of caffeine increase the rate of calcium excretion via the kidneys.

4. Smoking

Tobacco slows bone repair and accelerates loss of density. The reasons for this effect are still to be understood fully. Some things are clear. Smokers consume nicotine which suppresses appetite, reduces weight and decreases load on the bone system. Nicotine interferes with Vit D production and hence bone formation. Smoking increases cortisol and decreases testosterone causing a loss of bone formation.

5. Not Getting Enough Sunlight

Vitamin D, from sun exposure, is essential for calcium absorption and bone health.

💪 What to Do for your Bones Instead

✅ Stand and walk regularly throughout the day
✅Get some higher impact activities into your day.
✅ Limit processed foods high in salt
✅ Keep caffeine moderate
✅ Quit smoking
✅ Spend 10–20 minutes outside daily for Vit D

🧠 How Chiropractic Can Help

We can help you spot habits that strain your posture, spine, and bones—while providing safe strategies to rebuild strength and mobility.

✅ 3 Things You Can Do Today for your Bones

1. Move more and sit less—try a short walk every hour.
2. Check your diet & make bone-friendly swaps.
3. Book a chiropractic assessment to assess posture & movement patterns.

Are your habits hurting your bones? Let’s fix them—book your check-up today and we’ll guide you toward stronger, healthier bones.