The sun is out, the mood feels lighter and the longer days and warm evenings are a joy. Summer brings many opportunities to be outdoors, socialise and relax – all of which are great for our mental and physical wellbeing. However, some summer habits are less good for us and could hinder our bone health. Here we highlight the summer habits that are good our bones, and those that are less beneficial.
Summer habits that help your bone health
- Sunshine – a natural vitamin D boost
A few minutes of summer sun on bare skin helps your body make vitamin D, which supports calcium absorption and keeps bones strong. A little sun exposure – 10-15 minutes – is all you need each day before putting on suncream to protect your skin. - More time outdoors
Longer days make it easier to fit in a walk, gardening or gentle jogging. Weight‑bearing movement stimulates bone‑building cells and helps maintain muscle strength and balance. If you usually do a little exercise indoors – yoga, stretching, Tai Chi etc – why not take it outdoors to enjoy the fresh air and a fresh perspective? - Holidays and relaxation
Taking a break lowers stress hormones like cortisol which, in high amounts, can weaken bones over time. Rest, slower mornings and time away from your usual routine all support better wellbeing. - Eating lighter, fresher meals
Summer salads often include leafy greens, nuts, seeds, beans and colourful veg – all rich in bone‑friendly nutrients like calcium, magnesium and vitamin K. Adding salmon, sardines or tofu gives an extra boost for your bones. - More social time
Barbecues, picnics and family gatherings lift mood and reduce loneliness. Good mental health is linked to better self‑care, including sticking to bone‑strengthening habits.
Summer habits that can hinder our bone health
- Becoming dehydrated
Hot weather increases fluid loss. Even mild dehydration can affect muscle function and balance, raising the risk of falls. So, drink water to avoid getting dizzy! - Skipping exercise because it’s too hot
When temperatures rise, it’s tempting to avoid exercise. However, long gaps in weight‑bearing exercise can slow bone maintenance. Try an early morning walk or workout and keep in the shade where possible. Don’t worry if your session is a little shorter than normal: what’s important is to keep your exercise habit going so you can pick it back up when the weather is less warm. - Losing sleep on hot nights
Poor sleep affects hormone regulation, appetite and energy. Over time, disrupted sleep can influence bone turnover and make it harder to stay active the next day. That said, don’t let a few bad nights’ sleep worry you – once the heatwave passes, you can get back into your routine. - Drinking more alcohol
Summer socialising often means extra glasses of wine, beer or cocktails. Excess alcohol interferes with calcium absorption into your bones. Not to mention, it can affect balance and increase the risk of a fall. Swapping in a sparkling, tonic or soda water between alcoholic drinks can help moderate your intake. - Over-indulging in “holiday food”
Ice creams, fish & chips and street food are all part of summer fun but a diet low in nutrients and high in sugar or salt doesn’t support bone strength. Balance your treats with nutritious meals, lean protein including chicken and fish, leafy greens and whole grains.
Summer gives us a natural lift – brighter days, lighter meals and more time outdoors all create opportunities to support stronger bones. With a little awareness around hydration, sleep, movement and alcohol, you can enjoy the season fully while keeping your bones in great shape for the months ahead. Now, where did I put my sunhat….?