Your Everyday Guide to Building Stronger, Healthier Bones

Walking outdoors supports bone health and overall wellbeing.

Building stronger, healthier bones

You might not give much thought to your bones until one reminds you it’s there. A little ache, a stiffness, a fracture that seems to come out of nowhere. But in truth, our bones are living tissue. They are dynamic, responsive, and deeply affected by how we move, eat, rest, and feel.

So you may wonder why I’m telling you this. Because your bones aren’t just the framework that holds you up; they are your body’s bank account for minerals, your protection for vital organs, and the foundation that lets you move freely through life. And, just like any foundation, they need consistent care and nourishment.

What Happens Beneath the Surface

Inside your body, your bones are constantly at work, breaking down old tissue and building new. When we’re young, that renewal is faster than the loss. But around our thirties, the scales start to tip the other way. We begin to lose bone more quickly than we make it, which is why conditions like osteoporosis can quietly develop over time.

Think of it like a wall that’s slowly losing its mortar, not all at once, but little by little. That’s why prevention matters so much, when it comes to building stronger, healthier bones. The stronger our “mortar” is early on, the more resilient we’ll be later.

Who’s More at Risk

We know that women, particularly after menopause, are more susceptible due to the natural drop in oestrogen. Age, smaller body frames, family history, certain medications, smoking, and low body weight can also play a role.

But risk doesn’t mean inevitability. These are invitations really, reminders to tune in and take steps now that your future self will thank you for.

Checking In: A Simple Scan for Peace of Mind

If you’re unsure where you stand, a bone density scan (often called a DEXA or DXA scan) can give you a clear picture. It’s a simple, non-invasive test that measures bone strength and mineral content. Especially if you’re over 65, have fractured a bone after 50, or have a family history of osteoporosis, it’s worth the conversation with your GP.

What to Eat for Healthy Bones

Food is one of our most powerful tools for resilience. Two nutrients in particular stand out: calcium and vitamin D. They are like the builders and the sunlight in your bone “garden.”

Calcium – The Builder

Calcium is essential not only for strong bones but also for your muscles, nerves, and heart. If you don’t get enough, the body quietly borrows from your bones to keep the lights on elsewhere. Over time, that loan becomes costly.

You’ll find calcium in:

• Dairy – milk, cheese, yoghurt

• Fish – salmon, sardines (especially those with soft edible bones)

• Green leafy vegetables – kale, broccoli, bok choy

• Almonds, sesame seeds, tahini

• Fortified plant milks or cereals

  
  

If you’re not sure you’re getting enough, talk to your healthcare provider about whether a supplement might help. But remember, food first whenever possible.

Vitamin D – The Sunshine Partner

Vitamin D helps the body absorb calcium, supports your muscles, and protects against falls. It’s made in the skin through sunlight, which is a bit of a challenge in our Irish climate, so we often need to top up through food or supplements.

Try to include:

• Oily fish – salmon, mackerel, trout, sardines

• Egg yolks

• Fortified foods – plant milks, cereals

And when the sun does appear, ten or fifteen minutes outdoors (without sunscreen) can do wonders for your vitamin D levels. Just be mindful of sensitive skin.

Moving for Strong Bones

Bones love movement. Weight-bearing and resistance exercises are especially nourishing for them, gentle stress that tells the bones, “we still need you strong.”

Brisk walking, dancing, tennis, stair climbing, or lifting light weights all count. Even simple bodyweight exercises like push-ups or lunges can make a difference.

Balance work such as tai chi, yoga, or using a wobble board helps steady the body and prevent falls. The key is consistency. Your bones, like your garden, thrive on regular tending.

Other Factors to Consider

Smoking, high alcohol intake, and long-term stress can all interfere with bone renewal. So can hormone changes and certain medications. This is where functional medicine shines, looking at the full picture and asking why.

A Gentle Reminder

Bone health isn’t about fear; it’s about foundation. The stronger your roots, the better you’ll weather life’s seasons. You don’t have to overhaul everything overnight. Start small: add an extra serving of leafy greens, walk a little each day, take your lunch outside for a few minutes of light.

These are the small steps that make the biggest difference.

So maybe this week, notice how your body feels when you move, breathe, and eat with intention. Your bones are listening, quietly, patiently, waiting for your care.

Reflection

“Your bones are alive, responsive, and remarkably resilient.When you nourish them, you’re not just building structure; you’re cultivating strength from the inside out.”

Next Steps

Want to explore how nutrition and lifestyle can strengthen your bones? Book a chat and let’s make a plan that works for you.

Start where you are, with what you have, and let each small change be an act of care.

With warmth,

Eileen