Strong bones, strong future: Nutrition, lifestyle and osteoporosis awareness

Every year, millions of people across the globe are affected by osteoporosis, a condition that weakens bones, making them fragile and more likely to break. Our previous blog, https://www.gicanutrition.co.uk/post/osteoporosis, introduced the subject and summarised lifestyle and nutrition tips to help prevent it.   

With World Osteoporosis Day taking place on 20 October 2025, now seems the perfect time to revisit this prevalent and often overlooked condition. Here we discuss it in more detail and learn how we can take action to protect our own bone health. 

What causes osteoporosis? 

Osteoporosis develops when the body loses too much bone, resulting in reduced bone density and strength. Several factors can increase the risk: 

• Age: Bone density naturally declines with age. 

• Gender: Women, particularly postmenopausal women, are at higher risk due to lower oestrogen levels. Women tend to have smaller bones than men. Having bigger bones is found to reduce the risk of broken bones. 

• Certain medications, e.g., Steroids and some hormonal treatments for breast and prostate cancer 

• Certain medical conditions,  e.g., hyperthyroidism, Crohn’s, celiac disease  

• Genetics: Family history can play a role. 

• Lifestyle factors: Smoking, excessive alcohol consumption, and lack of physical activity, but also excessive exercise 

• Poor nutrition: Inadequate intake of calcium, vitamin D, and protein. 

• Low BMI 

Prevalence and impact 

Osteoporosis is far more common than many people realise. According to the Royal Osteoporosis Society in the UK alone, over 3.5 million people are estimated to be living with the condition. Globally, one in three women and one in five men over the age of 50 will experience fractures due to osteoporosis. The effects can be life-altering, leading to pain, loss of independence, and reduced quality of life. 

How nutrition and lifestyle can help 

There are steps you can take to prevent or slow the progression of osteoporosis.

Bone density is not static; it changes over time: 

• Childhood and adolescence: Bones grow rapidly, and this is the most critical stage for building strong bone mass. 

• Peak bone mass: Most people reach their peak bone density in their late 20s to early 30s. The stronger the bones are at this stage, the lower the risk of osteoporosis later in life. 

• Gradual decline: From the mid-30s onward, bone mass slowly begins to decline. 

• Accelerated loss in women: After menopause, women can lose bone more rapidly due to the drop in oestrogen, significantly increasing the risk of osteoporosis. 

• Later life: Both men and women experience ongoing, gradual bone loss as part of the natural ageing process. 

Good nutrition and active habits early in life, when maintained throughout adulthood, can help slow this decline and protect bone health in the long term. 

Eat for your bones: 

• Calcium: Essential for strong bones. Adults need around 700/1000 mg a day. Good sources include milk, cheese, yogurt, sardines, almonds, and leafy green vegetables like kale and broccoli.  

• Vitamin D3: Helps the body absorb calcium. Our primary source is sunlight, but it can also be found in oily fish (like salmon and mackerel), fortified foods, and supplements. 

• Protein: Supports bone structure and repair. Include lean meats, eggs, beans, lentils, and nuts. 

• Magnesium and zinc: Found in wholegrains, seeds, and nuts; these minerals play a supporting role in bone health. 

• Vitamin K: Present in green leafy vegetables, it helps regulate calcium and supports bone strength. 

• Fruit and vegetables: They provide antioxidants and micronutrients that contribute to healthy bones. 

Protect your bone health:  

• Physical activity: Jump training,  weight-bearing and resistance exercises, such as walking, dancing, or strength training, help maintain strong bones. 

• Avoid harmful habits: Stop smoking and limit alcohol intake. Excessive caffeine intake can also be problematic, especially for those already at risk for osteoporosis. 

• Check your risk: Early detection through a DEXA scan or start by using the free Royal Osteoporosis checker (see below) can make all the difference. 

A sample bone-friendly meal plan 

Here’s an example of a day’s meal plan to support bone health: 

• Breakfast: Porridge made with semi-skimmed milk, topped with almonds and dried figs or prunes (calcium boost). 

• Snack: Full-fat Greek yogurt with a handful of blueberries. 

• Lunch: Grilled salmon with a spinach and kale salad, sprinkled with pumpkin seeds (rich in vitamin D, calcium, and magnesium). 

• Snack: Carrot sticks with hummus. 

• Dinner: Chicken or tofu stir-fry with broccoli and Bok choy, topped with sesame seeds, served with brown rice (provides protein for bone structure, calcium from greens and sesame seeds, and zinc for bone formation). 

• Evening option: A small glass of milk or a fortified plant-based alternative or treat yourself to 2 squares of 70% dark chocolate. 

This type of balanced eating pattern, combined with regular physical activity, can make a real difference to your long-term bone strength. 

Supplements: When food isn’t enough 

While the best way to achieve a balanced diet, some individuals may struggle to meet their nutritional needs solely through food. In such cases, supplements can be beneficial. 

Calcium supplements may be beneficial for individuals who are unable to consume sufficient calcium-rich foods due to lactose intolerance, allergies, or dietary restrictions. 

Vitamin D supplements are recommended in the UK during autumn and winter, when sunlight is limited. Older adults and people with darker skin may also benefit from year-round supplementation. 

Always check with a GP, pharmacist, or registered Nutritionist before starting supplements, as excessive amounts can be harmful. 

Introducing the Great British Bone Check 

This year, to coincide with World Osteoporosis Day, the Royal Osteoporosis Society has launched The Great British Bone Check, a free, three-minute online survey designed to help you understand your chance of developing osteoporosis. This simple tool has been created to raise awareness and inspire action among those who may never have thought about their bone health before. 

:https://thegreatbritishbonecheck.org.uk/?utm_campaign=3787806_Member%20News%20October%202025&utm_medium=email&utm_source=Royal%20Osteoporosis%20Society&dm_i=7QHW,296OU,2ONRLS,4B6LL,1 

👉 Visit the dedicated Great British Bone Check website today and see where you stand. 

👉 Follow @RoyalOsteoSoc on social media to like, share, and spread the word. 

By taking just a few minutes today, you could help secure a stronger, healthier tomorrow for yourself and for those you care about. 

Your action today: Share this post with your friends, family, and colleagues. Tag someone who might not have thought about their bone health before and challenge them to take the Great British Bone Check. A small step today could prevent a big fracture tomorrow!