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How to Improve Your Bone Health: Tips and Strategies for Stronger Bones.

Just like most structures and organs in the body, our bones go through a restructuring every 10 years, yes that's right our entire skeleton remodels itself over this time!


That means that as we age the cells (osteoblasts) that build bone often slow down for several different reasons. Most of us skip through life not giving our bone health much though- until one day we skip into a hole and break a bone only to discover that we have weak bones.

Lacking the right nutrients for healthy bone growth is a major risk factor, however, it's not just diet that affects how are bones are doing

Most of us are familiar with the fact that Vitamin D impacts our bone health. But did you know there are many other risks for low bone mass? depression, stress, and other neurological conditions such as dementia and autism may all increase the risk of low bone density as we age.

Several medications ( often prescribed for the conditions mentioned) also slow down the regrowth of healthy bones...

Sleep, too much or too little, affects bones. Lack of sleep is linked to increased falls whilst medications, given to treat insomnia, also increase this risk.

For all the women out there when estrogen level drops sometimes from as young as 35 years old and definitely at the start of perimenopause and menopause, this too can increase the risk of fractures, often showing up as conditions such as osteopenia or osteoarthritis.





Building healthy bones


Eating right, especially good sources of calcium, rather than taking a calcium supplement, is a good place to start. Calcium helps with vitamin D absorption. Even if you get enough calcium in your diet, your body will not absorb that calcium if you don’t get enough vitamin D. 

A well-balanced diet whilst avoiding sugar both in foods and drinks can help with healthy bone maintenance.

Sunlight is the best source of vitamin D, easily converted and stored in the body to be used for a range of functions as well as strong bones.

When the sun is shining get outside as much as you can, expose as many body parts as is considered decent, and do this for as long as you can tolerate it. Just remember that if you are darker skinned you need to spend a greater length of time outdoors to top up those vitamin D levels.

In the winter months when we have a limited supply of sun, taking a Vitamin D supplement

(with K2 -natural sources include fermented foods and animal products) can also build healthy bones.

Those of us who are mostly covered up should also take a supplement regularly or try and get enough in our diets to keep vitamin D at an optimum level for good health.

Regular exercise is a great way to build bones, a double whammy if we go outside walking or running in the sun.

Gardening and allotmenting are all great activities to get you out moving, lifting, and stretching to help build stronger muscles to protect your skeleton.

There are so many other benefits to being outdoors with several studies declaring allotments are good for you.

if you prefer to work out in a gym strength-building exercises like push-ups or weight training are all recommended. Both pilates and yoga strengthen our core and improve our posture and balance which reduces the risk of falls, therefore lowering the possibility of a fracture.

Or simply having a dance (down the allotment ) all help to keep us fit and our bones strong.








There are so many reasons for bone health to decline whether that be due to medications, a diet lacking certain vitamins and minerals, or other lifestyle choices seeing someone who can work closely with you by recommending the right foods and lifestyle changes can help you build a better bones throughout your life.




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