Are Your Bones Softening? Sunlight Deficiency Raises Silent Skeletal Risks Among Women | Lifestyle News

Last Updated:January 28, 2026, 16:16 IST

Senior orthopaedic surgeon Dr Suresh explains how limited sun exposure, poor diet choices, and low physical activity are weakening bones over time, often without early symptoms

Walking, yoga, or light exercise done outdoors in the morning sun helps strengthen bones and muscles naturally. (Getty Images)

In today’s fast-paced, indoor-heavy lifestyle, small daily habits are quietly taking a toll on one of the body’s most important support systems: our bones. Orthopaedic specialists warn that neglecting basic bone care is leading to a rise in bone softening and fractures, especially among women.

Speaking at a recent health awareness programme organised under the supervision of doctors at Guru Neuro Multi Specialty Hospital, senior orthopaedic surgeon Dr Suresh flagged growing concerns about declining bone strength. He explained how modern routines — limited sun exposure, poor diet choices, and low physical activity — are weakening bones over time, often without obvious early symptoms.

Why Vitamin D Matters More Than You Think

Vitamin D plays a crucial role in maintaining bone strength, as it helps the body absorb calcium effectively. While certain foods contain vitamin D, doctors stress that sunlight remains the most reliable and natural source.

According to Dr Suresh, both men and women today spend long hours indoors, but women are particularly at risk because many actively avoid sunlight. This lack of exposure is contributing to a condition commonly referred to as “bone softening,” where bones lose density and become fragile.

Doctors recommend at least 30 minutes of direct sunlight exposure every day, allowing sunlight to fall on the skin rather than through windows. Morning sunlight is considered especially beneficial.

Exercise, Sunlight, And Stronger Bones

Simple daily activities can make a significant difference. Walking, yoga, or light exercise done outdoors in the morning sun helps strengthen bones and muscles naturally. When these habits are missing, even minor slips or falls can result in fractures. Doctors note that delayed healing after fractures is also becoming more common due to weakened bone density.

The concern is no longer limited to older adults. Increasingly, younger people are experiencing joint pain, fractures, and early signs of bone degeneration.

What You Eat Matters

Bone strength is closely linked to diet, and Dr Suresh stressed that nutrition must be tailored thoughtfully, whether one follows a vegetarian or non-vegetarian diet.

For vegetarians, milk alone is not enough. Including mushrooms in meals can help boost vitamin D and calcium intake. Leafy green vegetables such as spinach and amaranth are especially important and should be consumed regularly to support bone health.

For non-vegetarians, fish is considered one of the best foods for strong bones. Rich in calcium and omega-3 fatty acids, fish helps improve bone density and overall joint health. Doctors advise choosing fish more often than red meat, which does not offer the same bone-strengthening benefits.

The Hidden Impact Of Junk Food

One of the biggest modern threats to bone health is the growing dependence on junk food and fast food, especially among young people. Dr Suresh warned that foods high in oil, salt, and processed sauces actively reduce calcium levels in the body.

Occasional indulgence may not cause harm, but frequent consumption of junk food can accelerate bone weakening. Over time, this can lead to joint pain, reduced bone strength, and a higher risk of fractures, even at a young age.

Simple Habits That Protect Your Bones

Doctors recommend a few basic principles for long-term bone health. Daily sun exposure is essential for vitamin D. Regular walking or exercise keeps bones and muscles active. Diets should include milk, curd, leafy greens, and nutrient-rich foods. Importantly, even mild or recurring bone pain should not be ignored — early consultation with an orthopaedic specialist can prevent serious complications later.

As experts point out, bone damage often develops silently. Paying attention today can make the difference between strong mobility tomorrow and long-term joint problems down the line.

Speaking at a recent health awareness programme organised under the supervision of doctors at Guru Neuro Multi Specialty Hospital, senior orthopaedic surgeon Dr Suresh flagged growing concerns about declining bone strength. He explained how modern routines — limited sun exposure, poor diet choices, and low physical activity — are weakening bones over time, often without obvious early symptoms.

Why Vitamin D Matters More Than You Think

Vitamin D plays a crucial role in maintaining bone strength, as it helps the body absorb calcium effectively. While certain foods contain vitamin D, doctors stress that sunlight remains the most reliable and natural source.

According to Dr Suresh, both men and women today spend long hours indoors, but women are particularly at risk because many actively avoid sunlight. This lack of exposure is contributing to a condition commonly referred to as “bone softening,” where bones lose density and become fragile.

Doctors recommend at least 30 minutes of direct sunlight exposure every day, allowing sunlight to fall on the skin rather than through windows. Morning sunlight is considered especially beneficial.

Exercise, Sunlight, And Stronger Bones

Simple daily activities can make a significant difference. Walking, yoga, or light exercise done outdoors in the morning sun helps strengthen bones and muscles naturally. When these habits are missing, even minor slips or falls can result in fractures. Doctors note that delayed healing after fractures is also becoming more common due to weakened bone density.

The concern is no longer limited to older adults. Increasingly, younger people are experiencing joint pain, fractures, and early signs of bone degeneration.

What You Eat Matters

Bone strength is closely linked to diet, and Dr Suresh stressed that nutrition must be tailored thoughtfully, whether one follows a vegetarian or non-vegetarian diet.

For vegetarians, milk alone is not enough. Including mushrooms in meals can help boost vitamin D and calcium intake. Leafy green vegetables such as spinach and amaranth are especially important and should be consumed regularly to support bone health.

For non-vegetarians, fish is considered one of the best foods for strong bones. Rich in calcium and omega-3 fatty acids, fish helps improve bone density and overall joint health. Doctors advise choosing fish more often than red meat, which does not offer the same bone-strengthening benefits.

The Hidden Impact Of Junk Food

One of the biggest modern threats to bone health is the growing dependence on junk food and fast food, especially among young people. Dr Suresh warned that foods high in oil, salt, and processed sauces actively reduce calcium levels in the body.

Occasional indulgence may not cause harm, but frequent consumption of junk food can accelerate bone weakening. Over time, this can lead to joint pain, reduced bone strength, and a higher risk of fractures, even at a young age.

Simple Habits That Protect Your Bones

Doctors recommend a few basic principles for long-term bone health. Daily sun exposure is essential for vitamin D. Regular walking or exercise keeps bones and muscles active. Diets should include milk, curd, leafy greens, and nutrient-rich foods. Importantly, even mild or recurring bone pain should not be ignored — early consultation with an orthopaedic specialist can prevent serious complications later.

As experts point out, bone damage often develops silently. Paying attention today can make the difference between strong mobility tomorrow and long-term joint problems down the line.

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