Did you know that the human skeleton houses 206 bones, making up about 15% of your body weight?

Bone is a strong and resilient type of connective tissue. It is composed mostly of calcium phosphate (around 65%), which gives bones their hardness, and type 1 collagen, which provides essential flexibility. Remarkably, bone stores 99% of the body's calcium.

There are two main types of bone. Compact bone, which accounts for about 80% of the body's total bone mass, is the hardest and forms the protective outer layers. Spongy bone makes up the remaining 20% and is found at the ends of bones and in joints, where it helps absorb shock and distribute pressure.

The Many Functions of Bone

Bones are far more than a rigid framework – they perform vital functions for our health and survival. They provide structural support, giving the body shape, posture, and stability. They enable movement and mobility by serving as attachment points for muscles and joints. They also offer protection for soft, vital organs, act as storage reservoirs for minerals and fats, and house bone marrow, where new blood cells are formed.

Hormones and Bone Health

Hormones play a crucial role in bone metabolism. During childhood, growth hormone and thyroid hormones are essential for proper growth and development.

At puberty, oestrogen and testosterone help build bone mass and continue to maintain bone structure throughout adult life.

Osteoporosis: The Silent Disease

Osteoporosis, meaning "porous bone", is a condition that weakens bones and increases the risk of fractures. It is often called "the silent disease" because it develops slowly over many years without obvious symptoms.

Primary osteoporosis often occurs after menopause due to hormonal changes and the resulting drop in oestrogen levels. It can also occur with ageing-related bone mass loss. Secondary osteoporosis is linked to external factors, including dietary deficiencies (particularly vitamin D, calcium, and magnesium) and certain medications such as corticosteroids.

Osteoporosis can progress unnoticed until a fracture occurs – making prevention essential.

Factors That Negatively Impact Bone Health

Several lifestyle and dietary factors can accelerate bone loss:

Excessive alcohol intake can cause inflammation, which may lead to greater calcium loss from bones. High caffeine consumption may also contribute to bone loss. Diets high in sugar increase inflammation, while processed foods and red meats – which are often high in sodium – may promote calcium loss. Following a calorie-restricted diet for prolonged periods is associated with lower bone mineral density. Chronic stress raises cortisol levels, which has a catabolic effect on bones and joints.

Dietary Recommendations for Strong Bones

Optimum bone health depends on adequate intake of minerals including calcium, magnesium, phosphorus, manganese, boron, zinc, and copper. Vitamins D and K are also essential – they should be taken alongside calcium to ensure that calcium is directed into the bones rather than remaining in soft tissues, where it can cause calcification.

Emerging research also highlights the role of the "gut–bone axis", showing that the health of the microbiome influences bone health.

To support bone strength:

• Include prebiotic and probiotic foods such as kimchi, yoghurt, kefir, garlic, leeks, and onions to improve digestive health.
• Eat calcium-rich foods like hormone-free dairy products, broccoli, dandelion greens, and leafy greens high in vitamin K such as kale.
• Choose oily fish like sardines, mackerel, and salmon for vitamin D and omega-3 fatty acids to reduce inflammation.
• Boost collagen production with vitamin C-rich foods such as citrus fruits and berries.
• Incorporate foods high in phytoestrogens – such as non-GMO soy products, flaxseeds, and buckwheat – which can have an oestrogenic effect and help promote bone mass.

Bone health isn't just about calcium – it's about the whole nutritional picture, from minerals to gut health.

Lifestyle Recommendations

Primary considerations for maintaining healthy bones include regular exercise, sun exposure for vitamin D synthesis, and effective stress management.

Exercise for Bone Strength

Aim for at least 150 minutes of exercise per week. Physical activity helps build bone mass, improves flexibility and balance, relieves stress, and reduces inflammation. Weight-bearing exercises are especially important for increasing bone density.

Beneficial activities include brisk walking, bodyweight exercises, swimming, Pilates, yoga, and tai chi.

About the Author

Elizabeth Parsons is a Certified Health Coach and a Wellness Warehouse Consultant at our Cavendish Square store.