Home Health & Wellness Strengthening Your Bones: A Comprehensive Guide

Strengthening Your Bones: A Comprehensive Guide

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As we age, maintaining strong and healthy bones becomes increasingly important. Weak bones can lead to conditions like osteoporosis, increasing the risk of fractures and impacting quality of life. 

Understanding bone health

Our bones are living tissues that are constantly being broken down and rebuilt. Up until about age 30, bone formation outpaces bone loss, allowing the skeleton to reach its maximum strength and density, known as peak bone mass. 

After that, bone resorption slowly begins to exceed formation, leading to a gradual loss of bone density over time.

Factors like genetics, hormonal changes, certain medications, and medical conditions can accelerate bone loss. But lifestyle habits, including nutrition, physical activity, smoking and alcohol use, also play a major role in bone health. 

By optimising these areas, we can dramatically slow the rate of bone loss and even build new bone tissue.

The importance of calcium, vitamin d and other key nutrients

Bones are made primarily of calcium phosphate and collagen. Calcium is the main mineral that gives bones their strength and hardness. Vitamin D helps the body absorb calcium from food and incorporate it into bones.

Experts recommend that adults get 1000–1200 mg of calcium per day, ideally from dietary sources like dairy products, leafy greens, canned fish with bones, and calcium-fortified foods. 

Vitamin D can be obtained through sun exposure, fatty fish, egg yolks, and fortified foods. Many also benefit from taking a vitamin D3 supplement, especially in winter months.

Other nutrients crucial for bone health include:

  • Magnesium: helps regulate calcium metabolism
  • Phosphorus: part of bone mineral and helps activate vitamin D
  • Vitamin K: directs calcium to bones rather than arteries
  • Potassium: prevents calcium loss through urine
  • Vitamin C: required for collagen synthesis
  • Protein: makes up 50% of bone and stimulates bone formation

A well-rounded diet rich in whole foods can supply optimal amounts of these nutrients. Supplementation may also be warranted, which is where bone-building products from Kevin Ellis Bone Coach can help meet your individual needs.

Weight-bearing and resistance exercise for bone strength

Physical activity, especially weight-bearing and resistance exercise, is one of the best ways to build and maintain strong bones. Weight-bearing exercises force you to work against gravity, stressing and strengthening the bones. Examples include walking, jogging, dancing, tennis, and climbing stairs.

Resistance training using weights, resistance bands, or your own body weight also powerfully stimulates bone formation. Numerous studies show that strength training can increase bone mineral density, reduce bone loss, and lower fracture risk.

Aim for at least 30 minutes of weight-bearing activity most days of the week, and strength train all major muscle groups 2–3 times weekly. Balance and flexibility exercises like yoga and tai chi are also beneficial for preventing falls. 

Always check with your doctor before starting a new fitness regimen.

Bone-healthy lifestyle habits

In addition to diet and exercise, adopting bone-protective lifestyle practices is key.

  • Don’t smoke. Smoking decreases bone mass and increases fracture risk.
  • Limit alcohol. Heavy drinking interferes with vitamin D and calcium absorption. Stick to 1 drink per day for women, 2 for men.
  • Maintain a healthy weight. Being underweight increases bone loss, while excess weight stresses bones.
  • Prevent falls. Remove tripping hazards at home, wear supportive shoes, and have your vision checked regularly.

My Top bone health product picks from Kevin Ellis bone coach

When it comes to choosing science-backed bone health supplements, I trust the expertise of Kevin Ellis Bone Coach. Their signature product, Bone Strength, provides therapeutic doses of the most important nutrients for bones in highly absorbable forms.

The Bone Strength formula contains 1000 IU of vitamin D3, 400 mg of elemental calcium, 200 mg of magnesium, 99 mg of potassium, 45 mcg of vitamin K2, and other trace minerals like boron, manganese, copper and zinc. Vitamin C, silicon and inulin are included to enhance absorption.

I take Bone Strength daily to ensure I’m meeting my nutritional needs for optimal bone health. I also recommend their Collagen Protein powder, which provides 20 grammes of hydrolyzed collagen peptides per scoop to support bone matrix, joints and skin. It dissolves easily into smoothies, soups and baked goods.

If you’re looking for a convenient way to strengthen your bones, I highly suggest exploring the Kevin Ellis Bone Coach product line. Their supplements are thoughtfully formulated based on the latest research to maximise bone density and integrity.

The bottom line

Building and preserving bone mass is a lifelong endeavour. With a nutrient-dense diet, regular exercise, bone-smart lifestyle habits, and targeted supplementation, you can keep your skeleton strong and resilient for years to come. I hope this guide has equipped you with the knowledge and tools to start strengthening your bones today.


Disclaimer: Always consult your healthcare provider before beginning any new supplement regimen.

Adam Mulligan, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.

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