Causes of Bone Loss & How to Avoid Them

As we age, our bones become more fragile and susceptible to fractures. While many factors contribute to bone loss, there are some surprising causes that we may not be aware of. In this article, we will explore five surprising causes of bone loss and provide tips on how to avoid them.

Table of contents

Cause #1: Acidic Diet

An acidic diet can be detrimental to our bone health. When our body's pH levels become too acidic, calcium is released from the bones to help neutralise the acidity. This can result in bone loss over time. Foods that contribute to an acidic diet include:

·         Processed foods.

·         Caffeine.

·         Sugar.

·         Meat.

Cause #2: Excessive Alcohol Consumption

Excessive alcohol consumption can have a negative impact on our bone health. Alcohol interferes with the body's ability to absorb calcium, which is essential for strong bones. In addition, heavy drinking can lead to falls and fractures, further weakening our bones.

Cause #3: Sedentary Lifestyle

A sedentary lifestyle can also contribute to bone loss. When we don't engage in weight-bearing activities, such as walking or running, our bones can become weaker. Inactivity can also lead to a loss of muscle mass, which can increase the risk of falls and fractures.

Cause #4: Certain Medications

Certain medications can also contribute to bone loss. These include corticosteroids, such as prednisone, which can reduce bone density over time. Other medications, such as proton pump inhibitors used to treat heartburn, can interfere with the body's ability to absorb calcium.

Cause #5: Vitamin D and Calcium Deficiency

A deficiency in vitamin D and calcium can also contribute to bone loss. Vitamin D is essential for the body to absorb calcium, which is necessary for strong bones. Without enough of these nutrients, bones can become weak and brittle.

How to Avoid Bone Loss

There are several steps we can take to avoid bone loss:

1.       Eat a balanced diet rich in calcium and vitamin D.

2.       Engage in weight-bearing activities, such as walking or running.

3.       Limit alcohol consumption to moderate levels.

4.       Talk to your doctor about medications that may contribute to bone loss.

5.       Avoid an acidic diet by limiting processed foods, sugar, caffeine, and meat.

By taking these steps, we can help maintain strong and healthy bones as we age.


While bone loss is a natural part of aging, there are surprising factors that can contribute to it. By being aware of these causes and taking steps to avoid them, we can help maintain our bone health and reduce the risk of fractures and falls


Here are some frequently asked questions about bone loss.

Can bone loss be reversed?

In some cases, bone loss can be reversed with medication and lifestyle changes.

How much calcium and vitamin D do I need each day?

The recommended daily intake of calcium is 1,000-1,200 mg for adults. The recommended daily intake of vitamin D is 600-800 IU for adults.

Does smoking contribute to bone loss?

Yes, smoking can contribute to bone loss and increase the risk of fractures.

Are there any exercises that are particularly beneficial for bone health?

Yes, weight-bearing exercises, such as walking, running, and weightlifting, can help maintain bone health.