As we enter a new year, many of us resolve to feel fitter, eat better and reset our healthy lifestyle. When it comes to looking after your bones, remember that it’s never too late to make improvements and it’s never too early to start protecting your bones.
Whether you’re in later life aiming to slow bone loss, in midlife trying to maintain it or in younger and looking to build peak bone strength, small, consistent changes can make a real difference.
Your bones are living tissue
It’s easy to think of bones as solid, unchanging structures, but they’re actually alive and constantly renewing themselves. Throughout your entire life, bone is broken down and rebuilt in a process called bone remodelling in which:
- Old bone tissue is removed by cells called osteoclasts.
- New bone tissue is formed by cells called osteoblasts.
This cycle happens every day of your life. In childhood and early adulthood, new bone is built faster than old bone is lost. As we age, this balance shifts but the process never stops which is why daily habits make a difference at any age.
With New Year resolutions in mind, these simple exercise, diet and lifestyle choices will help you support your bones.
1. Exercise: move with your bones in mind
Bones respond to movement and load. The more you challenge them safely, the stronger they can become.
Three bone-friendly exercise resolutions:
- Do weight-bearing activity most days
Walking, brisk walking, stair climbing, dancing or jogging (if appropriate for you) all encourage bones to stay strong. - Add strength training twice a week
Resistance exercises using weights, resistance bands or bodyweight (such as squats or wall push-ups) help maintain bone density and muscle strength. - Improve balance and flexibility
Activities like yoga, Pilates or simple balance exercises can reduce the risk of falls, which is crucial for protecting bones as we age.
2. Nutrition: feed your bones well
Your bones need a steady supply of nutrients to rebuild themselves effectively.
Three nutrition resolutions for bone health:
- Prioritise calcium-rich foods
Include milk, yoghurt, cheese, fortified plant-based alternatives, tofu set with calcium, tinned fish with bones (like sardines) and leafy green vegetables. - Don’t forget vitamin D
Vitamin D helps your body absorb calcium which is crucial for bones. Include foods such as eggs, oily fish (salmon, mackerel, sardines) and fortified foods in your daily diet. - Eat enough protein and plants
Protein supports bone structure, while fruit and vegetables provide vitamins and minerals that contribute to bone health. Aim for a balanced plate with a variety of colours.
3. Lifestyle: small habits, big impact
Everyday lifestyle choices can either support or undermine your bone health over time.
Three lifestyle resolutions to protect your bones:
- Stop smoking
Smoking is linked to lower bone density and higher fracture risk. Stopping can benefit your bones at any age – not to mention your overall health and wellbeing. - Keep alcohol within recommended limits
Regularly drinking more than recommended can weaken bones: aim to have at least four alcohol-free days a week and drink only in moderation on the other days. - Prioritise sleep
Good-quality sleep supports hormone balance and general health, while allowing your body’s tissues – including your bones – to be replenished.
A year for stronger bones
The idea of committing to ‘New Bones for the New Year’ isn’t about making drastic changes, it’s about keeping healthy daily habits. This New Year, whether you’re starting fresh or building on healthy habits you already have, remember that it’s never too late to improve your bone health, and never too early to protect it.