When you are stressed, your body produces less new bone, while old bone breaks down faster than it can be replaced. You may not realise there is a problem until you suffer an injury |Image used for representational purpose only
| Photo Credit: The Hindu
We all understand how stress can get to a person’s head, keep them up all night, or make their heart race. However, few people discuss its impact on the bones.
The effects of stress extend beyond the mind and cardiovascular system. Chronic stress can also take a toll on bone health.
The biology of bone loss
If you are constantly stressed, your body produces a large amount of cortisol. A little is normal, but too much can be harmful. Excess cortisol causes the cells that build bone to slow down, while the cells that break down bone become more active. If this continues for months or years, bone mass gradually decreases without any obvious signs. It is invisible. Your bones become more fragile while you continue with your normal daily activities. As a result, conditions such as osteoporosis or stress fractures can develop without warning.
In short, people don’t realise that bones are living tissue; they are constantly rebuilding themselves. When you are stressed, your body produces less new bone, while old bone breaks down faster than it can be replaced. You may not realise there is a problem until you suffer an injury.
Lifestyle compounds the risk
That is not all. Stress does not stop there. It disrupts sleep and affects hormone balance. You may suddenly find yourself craving junk food or skipping meals altogether, reducing your intake of important nutrients such as calcium. You may spend less time outdoors, missing out on sunlight and vitamin D. When life feels overwhelming, physical activity often takes a back seat, depriving your bones of the stimulation they need to stay strong. Too much sitting can gradually weaken bones over time.
Beyond calcium supplements
While women after menopause and older adults are at greater risk of bone loss, the problem is not limited to them. Today, doctors are seeing patients in their twenties and thirties with posture-related problems and signs of weakened bones. Stress, sedentary office work, and prolonged sitting are contributing to bone health issues at a much younger age than many people realise.
Do not assume that a calcium supplement alone will solve the problem. Instead, stay physically active, get adequate rest, eat a balanced diet, spend time in the sun, and pay attention to stress levels. Practices such as mindful breathing and meditation may help, and quitting smoking is essential. If you sustain an injury, address it promptly rather than trying to push through the pain.
Perhaps it is time to rethink bone health, as influenced not only by age or calcium intake, but also by how well stress is managed. When stress takes control, do not dismiss it as merely a mental burden. The way you respond to it can have lasting effects on your overall health. Ignore it, and the consequences may only become apparent years later.
(Dr. Vivek Mahajan is chief of joint replacement & HoD, orthopaedics at ISIC Multi-speciality Hospital, mvivek@hotmail.com)
Published – June 06, 2026 03:48 pm IST