Boost Bone Health
# Boost Your Bone Health: Essential Tips, Mortality Risks, and Helpful Tools Strong bones are the foundation for a vibrant, active life—yet many of us overlook the daily habits that support lifelong bone strength. From nutrient-rich foods to weight-bearing activity, this blog covers key strategies to nurture your skeleton, explains the serious risks associated with hip fractures, and shows you how to track your calcium intake with the Royal Osteoporosis Society’s handy calculator.
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## Why Bone Health Matters
Bones provide structure, protect organs, and store minerals like calcium. After age 30, bone density naturally begins to decline—making it crucial to build and maintain peak bone mass early. Good bone health lowers your risk of fractures, osteoporosis, and mobility challenges later in life.
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## The Serious Impact of Hip Fractures
Hip fractures aren’t just painful—they carry a high risk of complications. Approximately 6–8 percent of people die within 30 days of a hip fracture, and up to one in three die within a year, often due to infections, blood clots, or loss of independence. Preventing fractures through strong bones and balance training saves lives and preserves quality of life.
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## Key Nutrients for Strong Bones
- Calcium: 99 percent of your body’s stored calcium lives in bones and teeth.
- Vitamin D: Essential for calcium absorption and bone remodelling.
- Protein: Builds bone matrix and supports repair.
- Other minerals: Magnesium, phosphorus, vitamin K, zinc, and copper all contribute to skeletal strength.
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## Daily Calcium Recommendations
- Children (4–10 years): 450 mg/day
- Adolescents (11–18 years): 700–1 000 mg/day
- Adults (19–64 years): 700 mg/day
- Adults 65+ years: 1 000–1 200 mg/day
Check UK-specific guidelines to find the target that’s right for your age and life stage.
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## Top Calcium-Rich Foods
- Dairy: Milk, cheese, yogurt
- Fortified alternatives: Calcium-set tofu; fortified plant milks
- Leafy greens: Broccoli, kale, watercress (note: spinach’s calcium is less
bioavailable)
- Fish with bones: Sardines, pilchards
- Extras: Oranges, almonds, white pitta bread, seeds
Pair calcium-packed meals with a little vitamin D–rich sunshine or supplements to
maximise absorption.
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## Exercise for Bone Strength
Bones stay strong when you give them work to do. Combine these two types of activity:
- Weight-bearing impact: Brisk walking, jogging, dancing in short bursts
- Muscle-strengthening: Free weights, resistance bands, body-weight exercises
Explore more bone-strengthening routines on the Royal Osteoporosis Society’s
exercise page:
https://theros.org.uk/information-and-support/bone-health/exercise-for-bones/
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## Lifestyle Habits to Support Your Skeleton
- Limit high-impact fizzy drinks and excess caffeine, which can hinder calcium
absorption
- Avoid smoking and excessive alcohol, both linked to reduced bone density
- Maintain a healthy weight—too low or too high can strain bones
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## Track Your Calcium Intake with the ROS Calculator
Wondering if you’re meeting your daily calcium needs? Use the Royal Osteoporosis
Society’s interactive tool to estimate your typical intake from food and supplements:
https://theros.org.uk/information-and-support/bone-health/nutrition-for-
bones/calcium/
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## Final Thoughts
Building strong bones is a lifelong journey of smart nutrition, regular exercise, and mindful lifestyle choices. By combining these habits with awareness of fracture risks and using the Royal Osteoporosis Society’s calcium calculator and exercise guide, you’ll gain the insights needed to protect your skeletal health today—and for
decades to come.
