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Milk builds bones, but is it enough? Experts Dr. Swapnil Zambare and Dr. Vaibhav Bagaria share how nutrition, exercise, and lifestyle shape bone health.
From early childhood to adolescence, “Drink your milk!” has been a familiar refrain at the breakfast table. But in 2025, as our understanding of nutrition and bone science evolves, experts are questioning whether milk alone can ensure lifelong bone health.
For generations, Indian parents have treated a daily glass of milk as the ultimate insurance for strong bones. From early childhood to adolescence, “Drink your milk!” has been a familiar refrain at the breakfast table. But in 2025, as our understanding of nutrition and bone science evolves, experts are questioning whether milk alone can ensure lifelong bone health.
According to specialists, while milk is indeed valuable, it’s only one part of a much larger equation that includes exercise, sunlight, and lifestyle habits. Strong bones, it turns out, are built not just in childhood but through a lifetime of mindful choices.
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Milk: The Foundation, Not the Whole Framework
“Drinking milk in childhood is often emphasized as the key to building strong bones, but it is only one piece of the larger picture,” explains Dr. Swapnil Zambare, Consultant Arthroscopy, KIMS Hospitals, Thane.
While milk provides calcium, an essential mineral for bone formation, it cannot single-handedly guarantee lifelong bone health. Bone growth and mineralization occur most rapidly during childhood and adolescence, and the peak bone mass achieved by the early twenties largely determines future bone density.
“Relying solely on milk ignores other crucial factors like vitamin D, magnesium, protein, and regular physical activity,” adds Dr. Zambare. “Without these, even adequate calcium intake won’t be enough to maintain healthy bone metabolism.”
The Role of Movement and Sunlight
According to Dr. Zambare, bones need mechanical stimulation just as muscles do. “Weight-bearing exercises such as walking, running, jumping, and resistance training play an equally important role in stimulating bone formation and maintaining bone strength,” he says.
He also emphasizes sunlight exposure, a natural way for the body to produce vitamin D, which facilitates calcium absorption. “Without sufficient vitamin D, even a calcium-rich diet is of limited benefit,” he notes.
Conversely, sedentary behavior and modern lifestyle habits including excessive screen time, high sugar intake, and limited outdoor activity are quietly undermining the bone health of younger generations.
Bone Health Is a Marathon, Not a Sprint
“Milk in childhood is a good start, but it’s not a lifelong insurance for strong bones, bone health is a marathon, not a sprint,” says Dr. Vaibhav Bagaria, Director, Orthopaedics, Sir H.N. Reliance Foundation Hospital.
He agrees that while milk is rich in calcium, protein, and micronutrients essential for bone development, long-term bone strength depends on a continuum of nutrition, physical activity, and healthy habits.
“Peak bone mass is usually achieved by the late teens or early twenties,” Dr. Bagaria explains. “It acts like the body’s bone reserve bank for the future. To fill this reserve optimally, children and young adults must combine calcium intake with vitamin D, sunlight exposure, and regular weight-bearing exercise such as running, skipping, or playing sports.”
Lifestyle: The Silent Influencer
Dr. Bagaria cautions that poor lifestyle choices can undo even the best nutritional foundations. “Habits like smoking, excessive soft drink or alcohol consumption, and sedentary behavior can erode bone health regardless of how much milk one drank in childhood,” he says.
As people age, continued attention to diet including adequate protein, green leafy vegetables, nuts, and seeds helps maintain bone density and reduce the risk of osteoporosis. “Osteoporosis prevention must be seen as a continuum, not a one-time effort,” he adds.
The Big Picture: Building Bones for Life
Experts agree that milk is a building block, not a magic bullet. It provides a valuable start in childhood but cannot replace a lifetime of bone-healthy choices.
As Dr. Zambare notes, “Bones, like muscles, respond to how we treat them. Activity strengthens them, sunlight nourishes them, and balanced nutrition sustains them.”
Dr. Bagaria sums it up best, “Strong bones are the result of years of good habits. Start with milk but don’t stop there.”
About the Author
Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl…Read More
Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl… Read More
October 07, 2025, 10:18 IST
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