Maintaining strong bones is one of the most valuable things we can do to ensure overall good health. Our bones support our bodies, allow us to move, protect our vital organs, and store minerals that we can use later on.
While our bones naturally become thinner and lose density with age, the good news is that there are steps we can take to look after them and improve their health.
Below, we discuss why bone health is important and offer nine ways to boost yours.
And, if you’re looking for support maintaining healthy bones, the Royal Osteoporosis Society (ROS) offers access to expert information and a chance to connect with others through supporter and volunteer groups and events.
Why is bone health important?
Looking after your bones is incredibly important because of the varied roles they play in your body.
Our bones provide structure, store calcium, protect organs, and anchor muscles. Throughout our lives, our bones are in a constant state of flux: old bone is broken down and new bone is made.
When we’re young, our bodies produce new bone faster than they break down old bone. But after around age 30, things slow, and our bones typically start losing strength.
Osteoporosis (brittle bones) is a condition that weakens bones, making them fragile and more prone to fracture. How likely you are to develop osteoporosis depends on how much bone mass you’ve acquired by the age of 30, and how quickly you lose it afterwards.
Osteoporosis develops slowly over time and is frequently only diagnosed when a fall or impact causes a bone fracture. Menopause can also increase the chances of developing osteoporosis because decreased oestrogen levels can lead to bone loss.
How can bones become damaged?
Several factors can increase the risk of our bones becoming damaged. Some of the most common are…
- How much calcium we get. A diet that’s low in calcium can contribute to reduced bone density (the amount of calcium and other minerals found in your bones), premature bone loss, and an increased risk of fracture.
- Gender. Because women tend to have smaller, thinner bones than men and may experience bone loss during menopause, they’re more at risk of osteoporosis than men.
Physical activity. People who don’t get enough exercise are more at risk of developing osteoporosis than those who do regular exercise.
- Tobacco. Smoking affects the body’s ability to absorb calcium, which can cause reduced bone density. Several studies show that smoking is a risk factor for osteoporosis and bone fractures.
- Alcohol. Drinking too much alcohol can interfere with our body’s balance of calcium, an essential nutrient for healthy bones. It can also decrease bone density.
Size. Significantly underweight people (with a BMI of 19 or under) are more at risk of developing osteoporosis, as they usually have less bone mass.
- Race. Research suggests that Caucasian people and people of Asian descent are at the greatest risk of osteoporosis.
- Family history. If you have a parent or sibling who has osteoporosis or a family history of fractures, this can increase your risk.
- Hormone levels. Reduced oestrogen levels caused by menopause can lead to bone loss, and in men, reduced testosterone levels can cause bone loss. Having increased levels of thyroid hormones in your system for too long can also reduce bone density.
- Eating disorders. People who have suffered from eating disorders like anorexia or bulimia can often have lower bone density and reduced bone strength. Consequently, this can increase their risk of developing osteoporosis or fracturing bones.
- Surgery or health conditions. People suffering from conditions like Crohn’s disease, coeliac disease, and Cushing’s syndrome may have problems absorbing calcium, which can lead to weakened bones. Stomach surgery and weight loss surgery can also impact calcium absorption and affect bone health.
- Certain drugs and medications. Using steroid medications like prednisone, cortisone, prednisolone, and dexamethasone on a long-term basis can reduce bone density.
9 ways to improve bone health
So, what are some of the best ways to improve bone health?
The good news is that many of these changes can be easily implemented in our day-to-day lives and have the benefit of boosting our overall health, as well as that of our bones.
1. Eat more vegetables
Eating plenty of veg isn’t just a great way to boost your immune system – it’s also good for improving the health of your bones.
Vegetables are rich in vitamin C, which helps your body produce bone-forming cells. Plus, research suggests that the antioxidants found in vitamin C can protect bone cells from damage.
Vegetables can also improve bone density. Low bone density can contribute to conditions like osteoporosis and osteopenia (low bone mass), and eating more vegetables during childhood and young adulthood is linked to denser bones.
It isn’t just children and young adults who benefit from upping their veg intake. One study of women over 50 found that those who regularly ate onions had a 20% lower risk of osteoporosis compared to people who rarely ate them.
A common risk factor for developing osteoporosis is increased bone turnover, where old bone breaks down and forms new bone. One study showed that post-menopausal women who eat more vegetables high in antioxidants showed a decrease in bone turnover.
For ideas of how to incorporate more veg into your diet, have a read of our article: 10 simple ways to add more fruit and vegetables to your diet.
And for more information on how nutrition can affect bone health, head over to the Royal Osteoporosis Society (ROS) website using the button below.
2. Stay active
Being inactive can cause our bones to lose strength, which increases the risk of osteoporosis, falls, and fractures.
According to the NHS, we should try to do 150 minutes of moderate-intensity exercise each week. Examples of moderate-intensity activities include…
- Walking
- Power walking
- Water aerobics
- Dancing
- Gentle cycling
- Mowing the lawn
When it comes to staying active, doing something is better than doing nothing – even if you just go for a brisk walk around the block. You’ll know you’re doing moderate activity when your heart rate speeds up, you feel warmer, and your breathing is faster.
Our article on ways to increase your daily step count has ideas for different ways to move more. Or head over to Rest Less Events to check out some of the virtual fitness classes on offer, like Aerobic Fitness and Move for Life.
You can also find more information on the relationship between exercise and bone health on the ROS website.
3. Do strength and balance training
Alongside moderate cardio, resistance training can help build bone strength and encourage new bone cell formation.
Strength training doesn’t just prevent your bones from weakening; it can also add years to your life. One long-term study of 3,659 people found that those with higher levels of muscle mass lived longer and stayed healthier.
Building strength and balance doesn’t just involve lifting weights and doing squats and press-ups; it can also include gentler forms of exercise, like yoga and Tai Chi.
For more information, have a read of our article on the importance of building strength and balance in your 50s and beyond.
4. Get plenty of vitamin D
Vitamin D is another important nutrient for maintaining healthy bones. It helps our bodies absorb and store calcium, which is involved in regulating the production of new bone cells.
Along with calcium, vitamin D plays a key role in preventing osteoporosis, and studies suggest it might also prevent or delay the onset of rheumatoid arthritis, as well as improve muscle strength and function.
To protect our bones, the UK government recommends we get around 10 micrograms or 400 IU (International Units) of vitamin D a day. From late March through to September, we can usually get this from sunlight alone. But, in autumn and winter, the government advises we consider taking a 10-microgram daily supplement.
However, you should never take more than the recommended daily amount (unless told otherwise by your doctor), as too much vitamin D in the body can endanger your health. Before taking any supplements, it’s always a good idea to chat to your GP, who can advise you based on your individual circumstances.
To find out more about vitamin D, the role it plays in bone health, and how to get more of it from your diet, have a read of our article or visit the ROS website.
5. Eat high-calcium foods throughout the day
Calcium is the main mineral stored in our bones, and it’s the most important one for improving bone health. Because bone is continually broken down and replaced by new cells, it’s essential to consume enough calcium every day to protect your bones’ structure and strength.
According to the NHS, the recommended daily intake of calcium for adults is 700mg per day. You should be able to get this by eating a healthy, balanced diet.
Rather than eating a lot of calcium at one time, it’s best to spread your calcium intake throughout the day. This is because the body absorbs calcium better when you eat it in smaller amounts.
Some of the best calcium-rich foods include seeds, dairy products, dark green vegetables, sardines, beans, lentils, almonds, dried figs, rhubarb, and tofu. Have a read of this article from Healthline to find out more.
6. Make lifestyle changes
As we’ve already seen, smoking and drinking too much alcohol can lead to decreased bone density.
Giving up smoking isn’t just good for your overall health; it can also reduce your chances of falling and breaking a bone, as studies show that smokers have poorer balance than non-smokers.
If you’re looking to stop smoking, there are plenty of free resources that can support you and make it a bit easier. Have a read of our article, 7 tips for quitting smoking, for information.
Drinking too much alcohol also interferes with the body’s ability to absorb and regulate calcium, and can increase the risk of bone density loss. You don’t need to cut out drinking entirely, but you should try to have several alcohol-free days each week.
The NHS advises that men and women shouldn’t drink more than 14 units a week. To find out more about recommended alcohol consumption and calculate your units, have a read of this NHS advice. Or, you might find it helpful to read our article: 10 tips to stay alcohol-free beyond dry January.
7. Maintain a healthy weight
Eating a healthy, balanced diet doesn’t just provide your body with the nutrients it needs – it can also help you maintain a healthy weight.
Among post-menopausal women, being underweight is the main contributing factor for reduced bone density and bone loss, so a very low body weight can increase the risk of developing both osteopenia and osteoporosis.
On the flip side, being obese is also thought to impair bone quality, and the pressure of excess weight can increase the risk of fractures.
Frequently losing and regaining weight is especially detrimental to bone loss, and a recent study found this can lead to significant bone loss over the years. Maintaining a healthy weight is one of the best things you can do to protect your bones.
For tips on maintaining a healthy weight, why not check out our health section?
8. Eat food high in zinc and magnesium
Magnesium and zinc are minerals needed for maintaining strong bones.
Magnesium helps convert vitamin D into an active form that encourages proper calcium absorption – and a study of more than 73,000 women found that those who consumed 400mg of magnesium a day had a higher bone density than participants who consumed 200mg.
Zinc helps your body produce bone-building cells and prevents too much bone from being broken down. Studies suggest that zinc supplements can help us maintain healthy bones later in life.
To find out more about each of these minerals, check out our guides on zinc and magnesium.
9. Consider taking calcium supplements
Because calcium is best absorbed in small amounts, it’s always better to get your calcium from your diet rather than from supplements.
However, supplements can sometimes help those who have an increased risk of developing osteoporosis. According to the NHS, taking less than 1,500mg of calcium a day is unlikely to cause harm, but you should always speak to your GP before starting to take supplements to make sure it’s the right course of action for you.
Generally, the supplement that’s often recommended for improving bone health is vitamin D, as our bodies can’t absorb calcium without it.
Final thoughts…
Looking after our bones is important at all stages of life. But as we age and our bones become thinner, it’s even more important to consider the different ways we can maintain bone health.
The good news is that there are lots of steps we can take to build and maintain strong bones for years to come – and many of these also contribute to overall health, strength, and longevity.
To find out more about how to look after your bones, you might find it helpful to read Henrietta’s story of living with osteoporosis, or head over to the ROS website using the button below.
Do you have any more tips for improving bone health? We’d be interested to hear about your experiences in the comments below.
