Now the countdown to Christmas is fully underway, you may be starting to feel a little festive. We bring you further good cheer with the news that many of our Christmas traditions bring bone health benefits. Read on to see how this feel-good season can bolster your health, boost your bones and raise your spirits.
Putting Up Decorations
Why it’s good for your bones: Light lifting and stretching count as resistance activity, which strengthens the muscles that support your skeleton. Reaching, bending and stepping up to hang lights add gentle mobility work too – just do it safely and don’t over-reach as you may lose your balance.
Singing Carols
Why it’s good for your health: Singing encourages deeper breathing that supports lung health and reduces stress. Lower stress levels contribute to healthier hormone balance which is particularly important for women around menopause when bone turnover can be impacted by lower levels of oestrogen.
Christmas Day lunch veg
Why it’s good for your bones: many classic Christmas vegetables contain vitamin K, magnesium and antioxidants – all essential for bone strength. So enjoy tucking into these seasonal veg parsnips, carrots, sprouts, broccoli, curly kale and roast potatoes.
Laughing With Friends and Family
Why it’s good for your health: Laughter reduces the stress hormone cortisol which, at high levels, can negatively affect bone density. So, get out the silly games and enjoy those Christmas cracker jokes – even the bad ones can make you laugh! Social connection also supports mental wellbeing and helps you to relax.
Enjoying Time Off Work
Why it’s good for your bones: Rest and recovery are essential for bone remodelling – the natural process where old bone is replaced with new bone. A proper break from work can reduce inflammation, moderate your appetite and promote better sleep.
Long Boxing Day Walk
Why it’s good for your health: Weight-bearing exercise, including walking, helps stimulate bone growth and slow bone loss. A brisk winter walk will also boost your cardiovascular health and lift your mood after a day of indulgence.
Having a Festive Cheese Board
Why it’s good for your bones: Cheese is rich in calcium and often fortified with vitamin D. Pairing with fruit like figs or apples adds fibre and micronutrients. Moderation is key, but it’s a legitimately bone-friendly treat so don’t be afraid to tuck into your favourites this Christmas.
Playing with younger family members
Why it’s good for your health: A quick game of catch or tag with the young (and young at heart!) in the family will do you the power of good. Short bursts of impact activity (running, jumping, catching or changing direction) will all stimulate your bones cells. Who knows? You might even be able to enjoy throwing snowballs this year!
Snacking on Nuts and Dried Fruit
Why it’s good for your bones: Nuts contain magnesium, copper and healthy fats, while dried fruits – especially figs and apricots – contain calcium and potassium. These help maintain bone density and reduce bone turnover. Enjoy a mix of nuts and fruit as each brings different health benefits.