What Really Supports Bone Health?
How nutrition and everyday habits help support strong, healthy bones throughout life.
I want to tell you about my own bone health:
My teeth are staying whiter, look stronger and healthier, and my hair is growing like crazy. My wrist is thicker on the left arm, the arm I had broken as a child, and I feel sturdy.
This all happened gradually, but the evidence suddenly appeared to me in the mirror, and at the dentist.
I have been working on my health after a celiac diagnosis for 12 years. I like to tell my clients, friends and family- recovery looks a lot like the building of a new home, from the lot covered in weeds to the completion of the fencing around the completed house. What I mean by this, is that like a new home build, the foundations are not visible to the outside world for a long time. It really isn’t until the framing and drywall are finished that it starts to look like a house.
What Are Your Bones Made Of?
Minerals — Mostly calcium and phosphorus, which give bones strength and hardness
Protein (mostly collagen) — Creates flexibility and structure so bones are not brittle
Water — Bones contain water, which supports their living tissue and structure—25% of your bones are made of water!
Bone Cells — Specialized cells constantly break down old bone and build new bone
Magnesium — Helps support bone structure and works with calcium metabolism
Vitamin D — Helps your body absorb and use calcium effectively
Vitamin K — Supports getting calcium into bones where it belongs
Trace Minerals — Nutrients like zinc, copper, manganese, and boron help support bone remodeling and maintenance
Bone Marrow — Found inside many bones and involved in making blood cells
Living Tissue — Bones are active, living tissue that constantly remodels throughout life
Building back bone health looks like:
Remove or Reduce Stressors / Barriers
Address inadequate calorie or protein intake
Quit smoking and excess alcohol
Review medications with a healthcare provider that affect bone health
Support hydration
Address digestive issues that affect nutrient absorption
Improve sleep and stress load
Cut or reduce down all intake of ultra-processed foods
Add the Building Blocks
Increase protein intake to nearly a gram per pound of goal weight.
This is especially true for seniors to maintain bone and overall health.
Add in more calcium-rich foods, vitamins and minerals- this is a little different for everyone based on your lifestyle, genetics, diet and age.
Make sure you’re eating enough food! The body will pull nutrients OUT OF YOUR BONES when you deprive it.
Support Bone-Building with Lifestyle
Weight-bearing movement- yes it builds bone density!
Adequate hydration
Hormone balance support when appropriate
Gut health and digestion support for nutrient absorption
Consistently eat 80% or more of Real healthy food-not from a box.
Your body is constantly rebuilding, repairing, and adapting — and nutrition plays a central role in that process. If scoliosis, bone health concerns, dehydration, or nutrient gaps have left you searching for answers, personalized support may help you connect the dots. Schedule your appointment today and take the next step toward supporting your foundation from the inside out.
