Bone and Joint week, Day 7: Healthy lifestyle choices

Your skeleton is a living masterpiece — a LEGO structure that needs care, attention, and the right “maintenance plan” to stay strong. While calcium, vitamin D, and protein form the foundation, your everyday lifestyle choices are what keep that foundation steady and durable for life.

Building strong bones isn’t just about what you eat — it’s also about how you live. Here’s how to protect your framework and keep your bones in top condition:

• A balanced diet is the cornerstone of bone health. Aim for a variety of foods that provide not only calcium and protein, but also other vital nutrients like magnesium, zinc, and vitamins A, D, and K. These nutrients work together like a construction team, each with a specific job in keeping your bones strong, flexible, and well-mineralised.

• It’s important to limit sodium, as high-salt diets can cause calcium loss through urine.

• Avoid smoking — tobacco weakens bones and slows the healing process — and limit alcohol intake, which can interfere with calcium balance and increase the risk of fractures.

• Regular check-ups can help identify health issues that may affect your bone density, such as hormonal imbalances or nutrient deficiencies. Your doctor might recommend a bone density scan to monitor bone strength over time, especially if you’re at higher risk of osteoporosis. If needed, discuss supplements or medications that can help protect or rebuild bone strength.

And remember, healthy bones aren’t just built once — they’re maintained every day through smart choices, regular movement, and balanced nutrition.

This week, we concentrated on the key nutrients essential for bone building, but there are additional nutrients that also have a significant role:

• Magnesium – Helps convert vitamin D to its active form; linked with higher bone mineral density.

• Vitamin K – Activates proteins that regulate calcium use and supports bone mineralisation.

• Zinc – Aids in bone formation, collagen production, and calcium absorption.

• Phosphorus – Combines with calcium to give bones hardness and strength.

• Vitamin A – Promotes bone growth by stimulating bone-building cells (osteoblasts).

Stay tuned for our final tips and tricks post tomorrow, where we’ll bring together all the building blocks of lifelong bone and joint health!