Both underweight and overweight conditions affect bones.

Instructions:

Aim for a BMI in the healthy range (18.5–24.9).

Combine a balanced diet with regular exercise to maintain weight.

Avoid rapid weight loss, which can weaken bones.

Tips:

Include muscle-strengthening exercises to support joints and bones.

Monitor bone density if you have a history of low body weight.

Why it works:
Healthy weight prevents excessive stress on bones while ensuring hormonal balance that supports bone density.

📝 Hack 6: Limit Alcohol and Quit Smoking
Lifestyle habits directly impact bone strength.

Instructions:

Limit alcohol to moderate levels: up to 1 drink/day for women, 2 for men.

Quit smoking entirely.

Tips:

Seek support groups or professional help for quitting smoking.

Replace alcohol with non-alcoholic, nutrient-rich beverages.

Why it works:
Excess alcohol and smoking interfere with bone remodeling and calcium absorption, accelerating bone loss.

📝 Hack 7: Incorporate Bone-Building Supplements Wisely
Supplements can fill nutritional gaps.

Instructions:

Consider calcium, vitamin D, magnesium, or vitamin K2 supplements if diet alone is insufficient.

Always consult your healthcare provider before starting new supplements.

Tips:

Avoid megadoses; more is not always better.

Take calcium in divided doses for better absorption.

Why it works:
Targeted supplementation ensures your body has all the nutrients needed for bone density maintenance.

📝 Hack 8: Monitor Bone Health Regularly