Maintaining bone health becomes increasingly important from midlife onward, as the body’s ability to regenerate bone cells diminishes over time. More than 3.5 million people in the United Kingdom suffer from osteoporosis, a condition that weakens bones and increases the risk of fractures from everyday activities. The Royal Osteoporosis Society reports that about half of women over 50 and one in five men will experience a bone fracture related to this condition. Factors influencing bone health include genetics, existing medical conditions, medications, and for women, menopause, which causes a decline in bone-protective estrogen levels.
Research indicates that a combination of diet and exercise is effective in preserving bone strength. A recent study published in the British Medical Journal analyzed data from 18,429 middle-aged participants and identified activities that help reduce age-related bone loss. Exercises such as t’ai chi and yoga were linked to improved strength in the thigh bone, while walking briskly or jogging for 20-25 minutes daily showed benefits for the hips and spine. According to Dr. Nicky Keay, honorary clinical lecturer at University College London, bone tissue responds positively to mechanical stress, and incorporating specific activities and dietary changes can help maintain bone integrity.
Dietary strategies to support bone health include increasing intake of bone-friendly nutrients. For example, sauerkraut provides vitamin K2, which activates proteins important for binding calcium to bones, although the amount per serving is small. Dr. Linia Patel of Università degli Studi di Milano notes that fermented foods like sauerkraut can also enhance nutrient absorption by supporting a healthy gut microbiome, which plays a key role in bone metabolism. Other calcium-rich sources recommended include dried figs, which offer a non-dairy alternative, and leafy greens such as kale and pak choi, which contain calcium and vitamin K and have better calcium absorption rates than spinach due to lower levels of oxalates.
Physical activity recommendations emphasize incorporating short bursts of high-impact or multidirectional movements, such as hopping or skipping, which have been shown to improve bone density, particularly in older adults. Research from the Medical Research Council found that men over 65 who performed two minutes of multidirectional hopping daily showed increased bone density in the exercised leg after one year. Similarly, even brief periods of running—around 60 seconds a day—may positively influence bone density, according to research from the University of Exeter and University of Leicester.
Other dietary approaches include consuming fatty fish like salmon and mackerel weekly to benefit from their omega-3 fatty acids, calcium, and vitamin D content. When sunlight exposure is insufficient during autumn and winter, a daily vitamin D supplement of 10 micrograms is advised to support bone health. Prunes have also been identified as beneficial, providing vitamin K, polyphenols, potassium, and boron, which together contribute to bone strength and gut health.
Oral health has also been linked to bone health. A study from Griffith University and Nanjing University found that chronic gum disease may accelerate bone loss due to inflammatory pathways connecting oral health to systemic bone metabolism. As a result, dental care practices such as brushing teeth for two minutes twice daily and using interdental brushes are recommended for reducing the risk of periodontal disease.
For individuals unable to meet their calcium needs through diet alone, the British Dietetic Association suggests supplements of 400-600 mg daily, preferably combined with vitamin D and taken with meals to improve absorption. Attention is advised for those on medications that can impair calcium uptake, such as proton-pump inhibitors, and consulting a pharmacist or healthcare provider is recommended to choose appropriate supplementation.