Nutrition and Bone Health

Looking after your bones is one of the most powerful investments you can make for your long-term health, mobility, and independence. Our bones are living tissue that constantly break down and rebuild. Many people don’t think about their bones until a fracture or an osteopenia or osteoporosis diagnosis occurs. Proactive care is essential. As we age, bone density naturally declines, but we have two incredibly effective tools to combat this process; targeted exercise and nutrition.

• Why Exercise Matters: Bones adapt to the stress we place on them so to build and maintain strong bones, you need a combination of weight-bearing and resistance exercises. Weight-bearing exercises are exercises where you move against gravity while staying on your feet, such as brisk walking, jogging, dancing, or hiking. It forces your body to load your skeleton, which signals your bones to grow denser. Resistance training, which includes lifting weights, using resistance bands, or doing bodyweight movements like squats force our muscles to push and pull against the bone. This mechanical stimulation signals the body to deposit more minerals and build a denser, stronger skeletal structure. Balance and flexibility exercises are also very important as they improve stability and reduce your risk of falls and fractures. EduFIT at Home members can learn more about exercise and bone health by watching the bone health masterclass delivered by Dr Diane Cooper in their on-demand library.

• Why Nutrition Matters: If exercise is the architect that designs strong bones, nutrition provides the building blocks. Calcium is the main structural component of bone tissue and Vitamin D is needed for your body to absorb calcium. Protein is also important as it supports muscle mass which protects our joints and skeleton. Without the right nutrients, even the best workout routine cannot properly rebuild bone density.

Join our registered associate nutritionist Ruth for a 30-minute live masterclass at 1pm on Tuesday 28th July. This will focusing entirely on nutrition and bone health. It is free for EduFIT at Home members (and will be available on-demand afterwards), while non-members can purchase it separately below for €14.99.

Sign-Up for non EduFIT at Home members