Bone Health
Natural strategies to improve bone health
Elaine Godley
Last Update 10 months ago
Why We Need to Look After Our Bones
Healthy bones are crucial for several reasons:
· They support and shape your body, allowing you to stand, move, and perform daily activities.
· Bones protect vital organs such as the brain, heart, and lungs from injury.
· They act as a reservoir for essential minerals (mainly calcium and phosphorus), releasing them into the bloodstream as needed.
· Bone serves as the site for blood cell production in the marrow.
· Good bone health prevents osteoporosis and reduces the risk of fractures, chronic pain, and long-term disability as you age[1][2][3][4][5].
If you neglect bone health, your bones gradually become weaker, more brittle, and prone to fractures—even from minor falls or daily activity. Osteoporosis and bone fractures can result in pain, immobility, loss of independence, or long-term complications[2][3].
Top 20 Natural Ways to Improve Bone Health
Here are the most effective evidence-based natural ways to maintain and strengthen your bones:
1. Consume Enough Calcium
o Organic yoghurt, kefir, leafy greens, tofu, almonds, and small fish with bones are great calcium sources[1][6][7][8].
2. Get Sufficient Vitamin D
o Sunlight exposure and foods like fatty fish (salmon, sardines), eggs, and fortified foods help your body absorb calcium[1][6][7][8].
3. Eat Plenty of Vegetables
o Particularly green and yellow vegetables, rich in vitamin C and antioxidants that support bone formation[6][7][8].
4. Do Regular Weight-Bearing Exercise
o Activities like walking, jogging, dancing, and climbing stairs stimulate bone growth and density[1][9][10][11].
5. Include Strength Training
o Lifting weights or using resistance bands helps strengthen both bones and muscles[12][9][10].
6. Get Adequate Protein
o Protein is crucial for bone structure; choose lean meats, fish, beans, and legumes[6][7][13].
7. Maintain a Healthy Body Weight
o Avoid being underweight or overweight, both of which can increase bone risk[6][14].
8. Eat Foods Rich in Vitamin K
o Leafy greens (kale, spinach) and fermented foods like cheese and natto improve calcium balance[14][8].
9. Consume Enough Magnesium
o Magnesium helps vitamin D and calcium work together; nuts, seeds, whole grains, and leafy greens are good sources[15][8].
10. Increase Potassium Intake
o Helps preserve calcium in the bones; bananas, sweet potatoes, and beans are rich sources[8].
11. Limit Caffeine
o Excess caffeine may increase calcium loss from bones[16].
12. Limit Salt
o Too much sodium can deplete calcium; choose unprocessed foods and season sparingly[6].
13. Avoid Smoking
o Smoking weakens bone structure and increases fracture risk[1][17].
14. Limit Alcohol Consumption
o Excessive alcohol lowers bone density and disrupts calcium balance[1][18].
15. Eat Fruits Rich in Vitamin C
o Citrus fruits and berries boost collagen production, supporting bone matrix[6][8].
16. Incorporate Omega-3 Fatty Acids
o Fatty fish and flaxseeds may help protect against bone loss[8].
17. Practice Balance and Flexibility Exercises
o Yoga, tai chi, Pilates, and flexibility training lower fall and fracture risk[10].
18. Avoid Crash Diets and Nutrient Deficiencies
o Extreme calorie restrictions rob bones of essential nourishment, leading to loss in bone density[6][14].
19. Minimise Long-term Use of Bone-Weakening Medications
o Only take steroids and certain medications when necessary, and under medical supervision[1]. Ensure you detox following this type of medication.
20. Manage Stress Levels
o Chronic stress and elevated cortisol can contribute to bone loss; relaxation techniques may help[7].
By integrating these habits into your lifestyle, you can help ensure lifelong strong, resilient bones and reduce the chances of osteoporosis and fractures as you age[1][6][7][14][8].
In addition to the above list, I understand from my biohack training, that Boron is a must for women over 50 especially to improve bone health. I personally take and recommend 6mg daily.
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1. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060
2. https://www.healthdirect.gov.au/healthy-bones
3. https://www.dmc.org/healthy-living/corporate-content/why-bone-health-is-important-and-how-to-improve-it
4. https://orthoinfo.aaos.org/en/staying-healthy/bone-health-basics/
5. https://www.slidellmemorial.org/blog/strong-bones-are-not-just-for-seniors-why-bone-health-is-important-at-every-age
6. https://www.healthline.com/nutrition/build-healthy-bones
7. https://www.polarishealthcare.in/post/how-to-keep-your-bones-healthy
8. https://www.webmd.com/osteoporosis/ss/slideshow-superfoods-for-your-bones
9. https://www.uhhospitals.org/blog/articles/2025/04/top-5-ways-to-support-bone-health
10. https://www.gaucherdisease.org/blog/how-to-build-bone-density/
11. https://news.llu.edu/health-wellness/building-strong-foundations-essential-tips-bone-health
12. https://health.clevelandclinic.org/bone-health
13. https://www.gradyhealth.org/blog/10-ways-to-keep-your-bones-healthy/
14. https://www.medicalnewstoday.com/articles/325903
15. https://www.sutterhealth.org/health/nutrition-tips-healthy-bones
16. https://www.northeastspineandsports.com/blog/9-natural-ways-to-build-healthy-bones/
17. https://www.healthhub.sg/live-healthy/keeping-bones-strong
18. https://www.wellwomen.co.za/bone-health-and-tips-for-strong-bones/
Check 10 Body Measurements at Home Including Calcium
Buy 10 specialised urine strips for all the family or your team at work.
Help your loved ones and colleagues to optimise health and wellbeing without losing time off work.
The strips check 10 important areas of the body.
Download the free BioKissed Wellness App from your app store, pee on the strip, scan with the app, and simply follow the nutrition and lifestyle tips to correct any imbalances.
Take a closer look HERE
For a deeper dive, choose a Hair Tissue Mineral Analysis (HTMA) which provides an in depth review of how your body is currently functioning with the important mineral ratios to pin point key imbalances and heavy metal toxicity. This is how to discover the root causes of many common ailments and provides guidance on how to potentially reverse illness and disease.
To arrange a health consultation with Elaine Godley, Master Health Mentor book HERE
