Did you know your bones are constantly changing?

Like the foundation of a house, strong bones are essential for stability and support in every movement you make. Leading an active, health-conscious lifestyle helps keep your bones resilient and robust.

As we age, bone density naturally declines, making bones more vulnerable to conditions like osteopenia (early bone loss) and osteoporosis (severe bone weakening). Around 30% of postmenopausal women and 54% of older adults have osteopenia or osteoporosis, with women being far more affected than men (WHO, 2003). These conditions significantly increase the risk of fractures and limit mobility, impacting millions worldwide.

The good news? You can take practical steps to support and strengthen your bones for years to come. Here are the Top 10 Expert Tips for Better Bone Health:

1.      Eat a Calcium-Rich Diet

Calcium is vital for bone strength and growth, with 99% of the body’s calcium stored in bones. It supports muscle and nerve function, and without enough dietary intake, the body draws calcium from bones, weakening them over time.

Certain groups, like postmenopausal women and older adults, face a higher risk of calcium deficiency due to hormonal changes and reduced absorption. Health guidelines recommend the following calcium-rich foods to maintain bone health (NICE, 2024):

• Dairy: Full-fat Milk, natural yoghurt, and cheese.

• Leafy greens: Broccoli and spinach.

• Canned Fish: Sardines, salmon, and tuna.

• Beans: Kidney beans, soybeans, and chickpeas.

• Nuts and seeds: Almonds, walnuts, brazil nuts, and sesame seeds.

• Fruits: Oranges, berries, grapefruits, dried figs, and raisins.

Incorporating these into your daily diet helps ensure adequate calcium intake, supporting lifelong bone health.

2.     Boost Your Vitamin D Levels

Vitamin D helps the body absorb calcium, a key nutrient for bone health. Globally, vitamin D deficiency is common, caused by factors such as limited sun exposure from indoor lifestyles, seasonal changes, or high SPF use. Few foods naturally contain vitamin D, so dietary intake alone is often insufficient. People with darker skin tones and older adults, whose skin produces less vitamin D with age, are particularly at risk. Health conditions like Crohn’s disease and celiac disease can also impair vitamin D absorption. 

To maintain healthy levels:

Regular Sun Exposure: Aim for 5-30 minutes of direct sunlight on your skin a few times weekly, without sunscreen.

Consume Vitamin D-rich Foods: Include oily fish (salmon, sardines, mackerel), red meat, beef liver, eggs, and cheese. 

Vitamin D and Vitamin K: Early studies indicate that pairing vitamin D with vitamin K improves calcium absorption and ensures it is effectively utilised for bone health (Miyake et al., 2001). Vitamin K activates proteins that bind calcium to bones, making them stronger.

3.     Stay Active with Weight-Bearing Exercises

Weight-bearing exercises like walking, jogging, and resistance training help maintain bone density by applying healthy stress. Resistance training, in particular, builds muscle and strengthens bones by stimulating bone growth and improving durability. Other effective activities include dancing, hiking, stair climbing, squash, and tennis.

Without regular exercise, bone density declines, increasing the risk of osteoporosis and fractures. Consistent weight-bearing exercises strengthen bone cells and reduce the need for medical treatments to manage osteoporosis (Brooke-Wavell et al., 2022).

Aim for at least 30 minutes of weight-bearing activities a few times a week to support bone health and maintain a strong, resilient skeleton for life (NHS, 2018).

4.     Get Enough Protein

Protein is vital for bone strength at all stages of life. It supports bone development during childhood and adolescence, while higher protein intake is linked to better bone density in later years. Protein helps produce IGF-1, a growth factor that promotes bone formation, making it essential for long-term skeletal health.

In addition to consuming protein-rich foods like lean meats, fish, eggs, dairy, nuts, and seeds, supplementing with protein powder is an effective way to meet daily protein needs, particularly for those with dietary restrictions or increased requirements. Protein powder can easily be added to smoothies, shakes, or meals, helping to ensure adequate intake to support bone health.

5.     Consider a Bone Density Test

A bone density test, or DEXA scan, is a quick, non-invasive way to assess bone health and detect early signs of osteopenia or osteoporosis before fractures occur. Regular tests are crucial for individuals over 50 or with risk factors like a family history of osteoporosis or prior fractures.

Health organisations such as the National Osteoporosis Foundation recommend these screenings to allow for early intervention, including lifestyle changes or medical treatments, to prevent further bone loss.

6.     Limit Alcohol Intake

Excessive alcohol consumption weakens bones by interfering with calcium absorption and disrupting hormones vital for bone remodelling, like oestrogen and testosterone. Chronic heavy drinking also reduces osteoblast activity, the cells responsible for building new bone tissue. By understanding the impact of alcohol on bone health, you can make informed decisions about your drinking habits and take steps to protect your bones.

To protect your bones, stick to moderate drinking guidelines of up to one drink per day for women and two for men (NHS, 2024). Reducing alcohol intake not only supports bone health but also benefits overall well-being.

7.      Quit Smoking

Smoking is one of the most detrimental habits for bone health. It reduces bone mass and slows the healing process for fractures. Nicotine interferes with calcium absorption, while other chemicals in cigarettes compromise the balance of bone-forming and bone-resorbing cells. Long-term smokers are at a significantly higher risk of osteoporosis and fractures than non-smokers (Ward and Klesges, 2001).

The good news? Quitting smoking has immediate and long-term benefits for your bones and overall health. It's never too late to make a change—your bones will thank you.

8.     Maintain a Healthy Weight

Being either underweight or overweight can negatively affect bone health. Low body weight often indicates reduced bone density and a higher risk of fractures. Conversely, excessive weight places undue stress on the skeletal system, particularly the hips and knees, and may increase the likelihood of joint problems.

Maintaining a healthy weight through a balanced diet and physical activity is crucial. Focus on nutrient-dense foods and incorporate aerobic and strength-training exercises to support bone health and overall fitness.

9.     Incorporate Naker's Pure Pearl Powder into Your Routine

Natural remedies can complement your bone health journey, and Naker's Pure Pearl Powder offers a unique edge. Rich in bioavailable calcium, amino acids, and trace minerals, pearl powder supports bone mineralization and regeneration. Unlike synthetic supplements, it provides a natural source of calcium that your body readily absorbs, promoting long-term bone strength.

Naker's Pure Pearl Powder is available in convenient capsule form, making it easy to include in your daily supplement routine. Backed by centuries of traditional use and modern research, it's a powerful ally in preventing conditions like osteopenia and osteoporosis.

10.  Prioritise Consistency in Your Routine

Consistency is the secret to lasting bone health. Although incorporating these tips into your daily life may seem challenging initially, small, consistent changes lead to significant results over time. From eating calcium-rich foods and staying active to using innovative supplements like Naker's Pure Pearl Powder, each step contributes to building stronger, healthier bones.

Remember, bone health is a lifelong commitment. Taking action today helps secure your mobility, strength, and vitality for years to come. 

References

 1.        World Health Organization (2003). Prevention and management of osteoporosis: report of a WHO scientific group. WHO Technical Report Series, No. 921. Geneva: World Health Organization. Available at: https://apps.who.int/iris/handle/10665/42841 [Accessed 12 Dec. 2024].

 2.        National Institute for Health and Care Excellence (2024). Vitamin D: supplement use in specific population groups. Available at: https://www.nice.org.uk/guidance/ph56 [Accessed 12 Dec. 2024]. 

 3.        Miyake, N., Hoshi, K., Sano, Y., et al., 2001. 1,25-Dihydroxyvitamin D3 Promotes Vitamin K2 Metabolism in Human Osteoblasts. Osteoporosis International, 12, pp.680–687. Available at: https://doi.org/10.1007/s001980170068

 4.        Brooke-Wavell, K., Skelton, D.A., Barker, K.L., Clark, E.M., De Biase, S., Arnold, S., Paskins, Z., Robinson, K.R., Lewis, R.M., Tobias, J.H., Ward, K.A., Whitney, J., and Leyland, S. (2022). 'Strong, steady and straight: UK consensus statement on physical activity and exercise for osteoporosis', British Journal of Sports Medicine, 56(15), pp. 837-846. Available at: https://bjsm.bmj.com/content/56/15/837 [Accessed 12 Dec. 2024].

 5.        National Health Service (2018). 'Osteoporosis - Prevention'. Available at: https://www.nhs.uk/conditions/osteoporosis/prevention/ [Accessed 12 Dec. 2024].

 6.        NHS, 2024. Drink less. Better Health. Available at: https://www.nhs.uk/better-health/drink-less/#:~:text=Alcohol%20guidelines,risk%20of%20harming%20your%20health [Accessed 12 Dec. 2024].

 7.        Ward, K.D. and Klesges, R.C., 2001. A meta-analysis of the effects of cigarette smoking on bone mineral density. Calcified Tissue International, 68, pp.259–270. Available at: https://doi.org/10.1007/BF02390832 [Accessed 12 Dec. 2024].