10 tips for healthy bones in Everyday Life

Osteoporosis is a serious bone disease characterised by the loss of bone mass. It leads to bone fractures – which are often accompanied by pain –, restricted mobility and the need for permanent care by others. Worldwide, more than 200 million people are affected by osteoporosis [1], which is about 2.5% of the world's population. Millions of people are affected in Germany too – especially after the menopause, the danger of progressive bone loss increases.

Often, simple lifestyle changes – particularly with regard to diet and exercise – can help to support bone health into old age. We have examined various scientific studies on bone health and compiled the most interesting and effective factors for you!

How Do Healthy Bones Develop? Formation, Structure and Bone Metabolism

Our bones are not a rigid framework but living tissue that renews itself throughout life. You can picture the inner bone substance like a fine sponge: a porous structure that gives the body stability and load-bearing capacity. In this tissue, two cell types work constantly against each other – the bone-building osteoblasts are responsible for build-up, while the osteoclasts are responsible for controlled bone breakdown. As long as bone build-up and bone breakdown are in balance, the organism remains supplied with stable bones. Only when breakdown predominates does bone growth slow down and the bones lose density. Together with muscles and joints, healthy bones are thus a central part of the musculoskeletal system.

Diet also plays a major role: nutrients such as calcium, magnesium, vitamin D, vitamin K and protein contribute to the maintenance of normal bones. An adequate intake of these nutrients is therefore an important building block for strengthening the bones. A balanced protein intake also contributes to the maintenance of normal bones. The German Nutrition Society recommends paying particular attention in everyday life to a good supply of calcium and vitamin D. Such statements are based on scientific studies – we will now take a closer look at some of them.

1. More Bell Pepper, Broccoli, Bananas & Co!

We all know how important fruit and vegetables are for general health. They contain various vitamins (e.g. vitamin K) and minerals that keep our body running. For example, a high consumption of fruit and vegetables is associated with improved bone mineralisation and mass [2]. Vitamin C, for example, contributes to normal collagen formation for the normal function of bones [3].

But vitamins and minerals such as calcium are not the only factors that play a role. Plants contain phytochemicals or secondary plant substances, including flavonoids and anthocyanins. These natural substances have antioxidant and anti-inflammatory properties; they appear to increase the activity of the osteoblasts, the bone-building cells [4, 5]. They also combat oxidative stress, which can lead to loss of bone mass [6, 7] – that is, the attack of free radicals on the tissue. In addition, even dried fruits show the bone-promoting effects mentioned above: a study with postmenopausal women who ate a dozen prunes daily for three months showed a significant improvement in bone density and their overall skeletal health [8].

2. Milk for Healthy Bones? Not Necessarily.

A glass of milk a day is seen by many as a guarantee for strong bones – yet dairy products are not strictly necessary for this. We all grew up with the belief that we need milk to have strong, healthy bones. This idea does not come out of nowhere, since milk is, after all, a source of calcium. Although some studies support the theory that milk is good for bone health, there are also studies that show the opposite. For example, a meta-analysis of various studies shows that the rate of hip fractures is highest in the population with the highest milk consumption [9, 10]. Of course, other factors can play a role here too, such as a high consumption of animal products; studies have shown that a higher intake of animal fat and protein is associated with higher rates of bone loss [11].

So why not play it safe and limit the consumption of animal foods such as milk? Vegetables also contain calcium. Interestingly, the calcium in dark green leafy vegetables such as kale and broccoli is absorbed by the body about twice as well as calcium from milk. In addition, you take in the extra benefits of these calcium-rich vegetables: fibre, the antioxidants described above and several vitamins, to name just a few. You won't find all of that in milk, meat and the like, or if you do, then only in minimal amounts.

Not yet convinced? A study with Buddhist nuns, some of whom had lived vegan for 72 years, showed that these nuns had a similar bone density to omnivorous women of similar age – even though women who drank milk took in twice as much calcium in their daily diet [12]. Overall, animal sources are therefore not decisive, and we can obtain the sufficient amount of calcium without them too.

3. Vitamin D for Healthy Bones: Soak Up the Sun or Eat Mushrooms

When we talk about calcium, we also have to mention vitamin D. Vitamin D has an enormous influence on calcium homeostasis, or the balance, that is, on bone metabolism. Even a high calcium intake seems to show little effect without vitamin D. This is because it ensures that the intestine absorbs enough calcium [13]. A good supply of vitamin D thereby supports the normal utilisation of calcium and contributes to the maintenance of normal bones.

So, where do we get vitamin D from? Our body can produce the vitamin itself – but only with the help of sunlight. For this, the skin produces the vitamin itself on contact with the sun. That is why vitamin D is also called the sunshine vitamin. Nowadays, only few of us get the minimum amount of sunlight during the day to ensure adequate vitamin D synthesis. Especially in the dark months, a vitamin D deficiency is widespread in our latitudes. Therefore, in such cases a dietary supplement can be useful in order to contribute to an adequate supply of vitamin D – and vitamin D contributes to the maintenance of normal bones.

There is, however, another solution: mushrooms! Studies have shown that vitamin D is not only a sunshine vitamin for us, but also for mushrooms. If you place shiitake mushrooms under a sunlamp for an hour, for example, they produce vitamin D – just like we do when we lie on the beach. In the study, the mushrooms were just as effective as a dietary supplement at raising vitamin D levels [14].

4. Teatime

The Japanese do it right: a few cups of matcha tea every day. Tea also seems to have a positive effect on bone health. Both animal experiments and studies on postmenopausal women have shown that the intake of polyphenols from tea – another class of secondary plant substances – leads to an increase in bone mass and inhibits the breakdown of bone tissue [15]. However, this positive effect has so far only been established for green tea. A fruit tea will probably not be as effective.

5. Coffee for Healthy Bones? No, Thanks.

We couldn't talk about tea without looking at the effects of drinking coffee. Unfortunately, the news is not good for daily coffee drinkers. The caffeine in coffee seems to have a negative influence on calcium homeostasis by inhibiting calcium absorption in the intestine – even at 600 ml of coffee per day [16]. A very high coffee intake can therefore reduce calcium absorption somewhat. Consider having just a small cup of coffee in the morning instead! In a cohort study in Asia, coffee drinkers who drank more than 4 cups of coffee per day had a significantly higher risk of hip fractures than those who drank only 1 cup per day [17].

6. Healthy Gut – Healthy Bones

Ever heard of the microbiome? The microbiome comprises all the bacteria in our body, most of which are located in the gut – often referred to as the gut flora. Poor eating habits, frequent antibiotic use and illnesses have a negative effect on the gut flora. The microbial inhabitants are extremely important for our digestion, our immune system and our bones. Current studies show that the gut microbiota are involved in bone metabolism [18]. An imbalance in the gut can lead to inflammation, a dysregulation of nutrient and calcium transport through the intestine, and systemic inflammation, which has a negative effect on bone health [19]. The solution: fibre! These indigestible food components in vegetables, fruit, whole grains and legumes strengthen the gut flora, ensure healthy digestion and thereby also healthy bones.

7. Turmeric (in Curry)

The turmeric root is known above all as a spice and gives many curries their typical golden-yellow colour. In Ayurvedic cuisine it has a long tradition and is an indispensable part of everyday cooking there. Anyone who wants to give their dishes more colour and spice can use turmeric in versatile ways when cooking – for example in a warming curry. Who wants yellow curry?

8. Exercise That Strengthens Healthy Bones: Let's Get Active!

Exercise is good – for our bones too. Physical activity is considered an effective means of stimulating bone formation in osteoporosis patients. It is no surprise that exercise is an important part of the treatment of people with bone diseases or joint problems. Experts – including professors from osteoporosis research – therefore expressly recommend an active lifestyle. Simple walking does not seem to be enough to improve bone mass, although it does seem to protect it from further loss [22]. Weight-bearing forms of exercise such as jogging or jumping set a stronger stimulus than leisurely walking and can thus help to strengthen the bones and maintain their load-bearing capacity. At a young age, jumping in particular is recommended as an exercise that has a positive effect on bone density and its mineral content. It also has a clearly positive effect on bone diseases such as osteoporosis later in life [16]. Anyone who stays regularly active also improves the strength and balance of the muscles – which noticeably lowers the danger of falling in everyday life. So if you have a garden, you might want to get a trampoline or simply jump around for a few minutes a day.

Fun fact: if you want to lose weight, you should pay attention not only to your diet but also to getting enough exercise. According to one study, a restricted calorie intake without exercise leads to a decrease in bone density in fracture-prone areas such as the hip and spine [24].

9. A Good Night's Rest

Our sleep-wake rhythm is regulated by the so-called internal clock or circadian rhythm. In other words, it is our body clock. By switching certain biological processes on or off, it ensures that we fall asleep when it gets dark and wake up when it gets light. Recent findings suggest that both sleep duration and the time of falling asleep are relevant for bone health. Studies with mice have shown that the absence of genetic regulators of the internal clock affects bone formation. Epidemiological studies have also shown this in people who work night shifts. Night-shift workers have significantly lower melatonin levels. Melatonin is a sleep hormone that promotes the formation and activity of osteoblasts. Therefore, a lower hormone level reduces bone resorption [25].

10. Cigarettes? Bye!

Cigarettes are harmful to health in many ways. Recent scientific findings show that smoking tobacco causes an imbalance in bone metabolism, which leads to reduced bone mass and makes the bones susceptible to osteoporosis and fractures. This happens in various ways: through an increase in oxidative stress, hormonal imbalances, etc. This also affects the bones of passive smokers to a certain degree. But there is good news for ex-smokers: a study has shown that the effect of smoking on bone density is reversible and that the bone density of ex-smokers improves within less than 10 years [26]. By the way: a high alcohol consumption can also promote bone loss – so when it comes to alcohol, restraint is likewise worthwhile. So, drop the cigarette! Better late than never.

In short: a healthy lifestyle with a balanced diet and sufficient exercise ensures good general health and thereby good bone health. You can enjoy a cup or two of coffee without concern. If you want to do something specific for your bone framework, it is worth taking a look at the right nutrients: because magnesium and vitamin D3 contribute to the maintenance of normal bones. You can find further products around bones and joints in our category Bones & Joints. And if, besides bones, the topic of joints also interests you, you can learn more about our ingredient MSM.

Learn more about magnesium and potassium – and why our bodies need them

FAQ on Healthy Bones

Which nutrients are important for healthy bones?

Calcium, magnesium, vitamin D, vitamin K and protein contribute to the maintenance of normal bones. A balanced diet with an adequate intake of these nutrients forms the foundation for a stable bone substance.

How can I strengthen my bones in everyday life?

Regular exercise – above all weight-bearing forms such as jogging or jumping – as well as a nutrient-rich diet help to strengthen the bones. Doing without cigarettes and a moderate approach to alcohol also have a positive effect on the musculoskeletal system in everyday life.

What role does vitamin D play for healthy bones?

Vitamin D contributes to a normal utilisation of calcium and to the maintenance of normal bones. Since the skin produces it primarily via sunlight, a vitamin D deficiency is widespread especially in the winter months – it is therefore sensible to pay attention to a good supply of vitamin D.

Are dairy products necessary for healthy bones?

No. Vegan sources such as dark green leafy vegetables also provide well-available calcium. Dairy products and the daily glass of milk are therefore not a must for an adequate supply to the bones.

What accelerates bone loss?

A lack of exercise, smoking, a high alcohol consumption and an unbalanced diet can promote bone loss. If breakdown by the osteoclasts permanently predominates over build-up, the bones lose stability and load-bearing capacity – with an increasing danger of fractures.

 

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