From how they work to knowing your risk and getting your diet right, here’s all you need to know to ensure strong , healthy bones.
Even though we don’t like to think of bone as a living, rising tissue, it’s alive and evolving all the time. In the course of life, worn-out bones are broken down by cells called osteoclasts and replaced by osteoblasts.
Your body builds bone, which becomes denser and stronger until it reaches a peak mass of around 25. The more bone you have at this point, the later you’ll be better protected against osteoporosis and broken bones. The breakdown occurs faster than the rebuilding from your mid-30s, and you gradually start losing bone, though it’s not until menopause that the loss accelerates
Oestrogen plays a vital role in keeping your bones healthy by inhibiting bone degradation, and bone loss increases significantly as oestrogen levels decrease – you can lose as much as 20 percent of your bone in the five to seven years following menopause. And new study shows you ‘re more likely to have issues with your bones if you suffer terribly from hot flushes and night sweats.
There are some things you can’t manage when it comes to bone health – being female, getting older and having a family history of osteoporosis are the main risk factors. It’s genetically determined as much as 80 percent of your bone strength, but that doesn’t guarantee that if your mum has osteoporosis, you’ll likewise. You can turn the balance back in your favor by taking the right steps.
Why does Healthy Bones Matter?
Your bones change continually — new bone is made and old bone is broken down. Your body makes new bone faster when you’re young than it breaks old bone down and your bone mass increases. Around age 30 most people reach their peak bone mass. Bone remodeling goes on after that, but you lose slightly more bone mass than you earn.
How likely you are to develop osteoporosis — a condition that causes bones to become weak and brittle — depends on how much bone mass you reach when you reach 30 years of age and how quickly you lose it afterwards. The higher the mass of your peak bone, the more bone you have in “the bank” and the less likely you will develop osteoporosis as you age.
7 Healthy Tips For Stronger Bones
1. Start Exercises and Carry Weights
Weight-bearing exercise is defined as an activity that forces you to move against gravity, or as you move, give you resistance. High-impact weight-bearing exercises are best suited for bone building. If you’re diagnosed with osteopenia or osteoporosis, both should be reduced.
2. Eat Quite A Lot Of Vegetables
Vegetables are the best source of vitamin C which stimulates healthy bones forming cell growth. Studies have shown greens and yellows to aid in bone mineralization.
3. Don’t Smoke, And Don’t Over-drink

Bad news for bad habits: Bone mineral density loss is associated with tobacco use and excessive consumption of alcohol. Look into a plan to help you stop, if you smoke. When drinking, it is recommended that you stick to no more than one libation a day.
4. Get Your Mineral Density Measured On Your Bone
Doctors can use a simple X-ray test called DXA to get a quick and painless “snapshot” of bone health This test measures bone mineral density and helps in identifying osteoporosis and fracture risks. It is recommended that women undergo menopause testing within two years.Earlier studies, such as long-term steroid therapy, are recommended for men and women with certain diseases and for those taking drugs that raise risk.
5. Strength Training Exercise
Strength training is particularly important for those with lower extremity joint deficiencies such as knee or hip arthritis, which may limit your ability to exercise weight-bearing.
6. Don’t Miss Out Calcium
Calcium is essential all over your life for healthy bones. While diet is the best way to get calcium, if your diet falls short, calcium supplements may be the best alternative. The amount of calcium a nutrient requires depends on how many you get from the meal.
Supplements such as Isotonix Calcium Plus can provide the body with an adequate mix of calcium, vitamin D3, magnesium, vitamin C, and boron in an effective, readily absorbed isotonic solution.
7. Get Enough Of Vitamins D and K2
Isotonix Vitamin D with K2 contains vitamin D3, the metabolically active form of vitamin D, along with vitamin K2, a form of vitamin K that supports the use of calcium and vascular health. Vitamin D plays a significant role in bone health, heart health, and immune support when working with vitamin K to facilitate regular calcium absorption and healthy arteries.
Essential vitamins like vitamins K and D work together to encourage the synthesis and use of calcium. Vitamin K supports normal calcium delivery to healthy bones and encourages healthy arteries. At least two forms of vitamin K that occur naturally have been identified, and are known as K1 and K2. Though there are many similarities between these two types of vitamin K, their major differences distinguish them.