Unlocking the Secrets to Strong and Healthy Bones

When it comes to health, our bones are often the unsung heroes, quietly supporting us throughout our lives. Many of us don’t pay much attention to nourishing our skeletons, operating under the assumption that once our bones are formed, they’re there for good—until issues like arthritis or osteoporosis knock on our door. However, the truth is that our bones, much like the rest of our body, are in a constant state of renewal. In this blog post, we’ll delve into the world of bone health, exploring how nutrition and lifestyle choices can contribute to building and maintaining strong bones, even as we age.

bone health osteoporosis<br />
nutrition support for your bones

About Bones

Beyond the age of 40, the natural aging process accelerates the breakdown of bone tissue, leading to a decline in bone density and strength. Bones are dynamic living tissues, undergoing a continuous cycle of renewal, orchestrated by two types of cells—osteoclasts, responsible for breaking down old bone, and osteoblasts, which build new bone to fill the resulting cavities. During childhood and adolescence, the focus is on building new bones, reaching peak bone mass in the mid to late twenties. From this point forward, it becomes crucial to adopt habits that support bone health.

Then, after the age of 40, the ageing process leads to an increase in the breaking down of bone. This means you start to lose bone density and strength, making bones more susceptible to fractures.

Bone is a living tissue that is constantly changing and renewing itself. There are two different types of cells in your body that carry out this process: osteoclasts and osteoblasts.

Osteoclasts break down old bone, creating cavities. Osteoblasts build new bone, filling the cavities.

During childhood and adolescence, there is an emphasis on building new bones, increasing their density and strength. By the time you get to your mid to late twenties, you will have reached your maximum bone strength, which is called peak bone mass.

old lady struggling with osteoporosis


A fear– or worse still, a diagnosis – of osteoporosis makes many women think seriously about the health of their bones. The ageing process is the silent thief that robs up to 25% of your skeleton by the time you reach 50.

Particularly prevalent in women after menopause due to falling levels of both oestrogen and progesterone, getting older increases the risk of bone fractures. Osteoporosis is also more common in women because they tend to have smaller, less dense bones than men.

However, it’s not just a female phenomenon. Osteoporosis is still common in men, affecting one in five, often secondary to another health problem, thanks to decreased testosterone.

Are you at risk?

There is a genetic component to osteoporosis, so a family history does increase your risk. However, there are a number of other lifestyle factors that also have an impact.

Do any of these apply to you?

  • Low stomach acid or frequent indigestion
  • A diet low in calcium
  • Thin or small bone frame
  • Smoking
  • Low Body Mass Index (BMI)
  • Excessive alcohol consumption
  • Lack of weight-bearing exercise (body weight exercise/ weights)
  • Thin or small bone frame
  • Low levels of vitamin D

Why not take a look at our specific meal plans suited for bone health and for those worried about osteoporosis, along with our Nutrition for Bone Health E-Book

Show your bones some love FREE e-book

how to look after your bones with nutrition -ebook