Bone is living tissue. The structure of bone changes as a natural part of aging, leading to loss of bone tissue. This can cause bones to weaken and become vulnerable to fractures that can affect the quality of life. Bones become less dense with age for a number of reasons, including hormonal changes, poor diet with decreased essential mineral intake, and an inactive lifestyle.
Being proactive about bone health can support bone density and fortify your existing skeletal structure. With a holistic approach that includes a daily routine incorporating proper nutrition, exercise, healthy habits, and naturally sourced supplements, you can promote bone strength and health from every angle.
Support Bone Health Every Day
A daily routine can structure your day and make the difference between operating at optimal health levels and risking occasional health issues. A holistic approach to planning your daily routine will ensure you include the best nutrition, exercise, and lifestyle habits to support bone health and achieve long-term health goals.
You experience peak bone health in your late 20s and early 30s, so it is important to start a healthy bone routine earlier rather than later. If you start your lifestyle intervention once bone health begins to decline, you may be starting at a disadvantage.
A properly planned daily routine similar to the one provided here can help set you up for daily success, healthy energy, stronger bones, and improved overall wellness.
6:00 – 7:00 am:
A great way to start every morning is with a cup of water with lemon. This simple habit rehydrates you after a night of sleep when the body naturally loses water.
Water makes up about a quarter of a bone’s weight, and when bones contain enough water, nutrients are able to diffuse more effectively through the pores.
Water also helps rid the body of unhealthy toxins, which can build up in bones if there is insufficient water to carry them away. Keeping hydrated can also help maintain lubricated joints. Bone density and joint lubrication are key factors in preventing falls and fractures and some occasional bone conditions.
7:00 – 7:30 am:
Get moving every day with 30 minutes of cardiovascular exercise on an empty stomach. A study published in the British Journal of Nutrition showed that people could burn up to 20 percent more body fat when exercise is done in the fasted state in the morning compared to exercise done later in the day.
Lack of weight management can affect bone health by changing bone-regulating hormones, triggering occasional oxidative stress, and altering bone cell metabolism. Being underweight can negatively impact bone health, as extreme dietary changes can contribute to common hormonal changes and malnutrition, resulting in bone density loss.
It is important to follow a healthy weight management program to provide natural weight-bearing in bones to maintain strong bone density. Examples of beneficial morning exercises include weight-bearing exercises such as squats, lunges, climbing stairs, or jumping rope. You can also try yoga or Tai Chi for improved strength and balance to reduce the risk of falls and typical fractures.
7:30 – 7:45 am:
Nourish your bones with a breakfast smoothie filled with bone-healthy nutrients. To get you started, try this Strong Bone Smoothie recipe:
♦ 8 fluid ounces almond milk (on another non-dairy alternative)
♦ ½ cup plain nonfat Greek yogurt
♦ ½ cup collard greens
♦ ½ medium banana
♦ ½ medium orange
♦ 3 medium strawberries
♦ 1 tablespoon sesame seeds
You can add variety to your morning routine by alternating smoothies with oatmeal. Oatmeal is also a good source of calcium, zinc, and magnesium, and bone-friendly manganese. This trace mineral helps your body absorb calcium to support healthy bone formation. Almond milk provides additional calcium and magnesium as well as other essential vitamins and minerals.
For added bone support, take your first daily dose of OsteoMD® with your morning smoothie or meal. This scientifically formulated proprietary supplement combines four bioavailable nutrients essential to help build and maintain strong, healthy bones and promote skeletal strength.
♦ Calzbone® is a patented, standardized extract of Cissus quadrangularis that supports the bone-formation process and proper calcium utilization.
♦ MenaQ7® is the only clinically-studied form of vitamin K2 available on the market known to supply bone cells with the necessary nutrients to make the protein required for bone formation.
♦ Vitamin D3, which is more bioavailable than vitamin D2, helps promote calcium absorption and skeletal mineralization.
♦ Calcium Hydroxyapatite is a bioavailable, whole mineral form of calcium and the substance on which bone cells build bone that works synergistically with D3 to enhance bone mineralization.
During your day:
A healthy goal to set for the day is to eat every three hours, so plan to have a snack at mid-morning and mid-afternoon each day. Prepare your snacks and meals for the day, so you do not get stuck buying unhealthy processed foods. Some snack options to support bone health include:
♦ Nuts and seeds, which provide calcium, magnesium, and phosphorus to promote bone strength.
♦ Bananas, which are rich in potassium, help regulate bone resorption (the process by which bone is broken down) and promote bone strength.
♦ Strawberries or pineapple are packed with vitamin C, which is essential for the formation of collagen, the foundation that bone mineralization is built on.
For lunch, a nutrient-rich diet low in saturated fats and refined sugars is essential for maintaining bone health. In the same way you plan for snacks, prepare your lunches too, so you do not make unhealthy choices. To get you started, try a leafy green salad with spinach, tomatoes, beans, lean protein (chicken or eggs), and olive oil vinaigrette.
Studies show individuals who eat frequent small meals throughout the day enjoy sustained energy levels, healthy metabolism, and maintaining overall health. A healthy metabolism ensures nutrients are properly absorbed and delivered to your bones and other areas of the body where they can be used to promote optimal health.
Don’t forget to stay hydrated. Fill a big bottle of water in the morning and keep it with you all day, with the goal to finish it by the end of the day.
Get in a workout:
If you were not able to get a morning workout in, now is the time. Alternatively, if you did some weight-bearing exercises in the morning, a little cardiovascular exercise during the day can further help support bone function. Activities like walking, jogging, or dancing can help strengthen bones and muscles while also promoting circulation and a healthy weight, both of which are beneficial for bone strength.
6:30 – 8:30 pm:
Your evening meal should be consumed at least two hours before you go to bed. This allows all food to be properly digested before bed, promoting uninterrupted sleep. Prepare your dinner plate to include:
♦ ⅓ cruciferous vegetables (consider collard greens, kale, or broccoli for extra calcium)
♦ ⅓ protein (consider fatty fish, like tuna or salmon, which contain bone-supporting vitamin D and the important antioxidant omega fatty acids).
♦ ⅓ complex carbohydrates like brown rice (or consider sweet potato, which is a great source of magnesium).
8:30 – 9:30 pm:
The body undergoes an array of healthy processes during sleep, including bone remodeling, during which old tissue is removed, and new bone tissue is formed. Breathe deeply, meditate, read, or write in a journal as part of a healthy bedtime routine to promote healing sleep. Getting five or fewer hours of sleep a night is associated with low bone mineral density. It is also linked to metabolic conditions that can contribute to poor weight management and circulation, impacting bone health.
9:30 – 10:30 pm:
Time for bed. Make sure you are sleeping in a dark room for optimal recovery and to maximize the release of melatonin for a more restful sleep. Most sleep experts agree that seven to eight hours a night is optimal. However, some people may require more or less sleep than others. If you wake without an alarm and feel refreshed, you are likely getting the right amount of sleep for you.
Final Thoughts
Establishing a daily routine that includes nutrition, exercise, and stress management is the best way to reduce the risk of occasional bone problems and support overall wellbeing and mobility. A nutrient-rich diet, regular exercise, healthy lifestyle habits, and doctor-recommended supplements like OsteoMD® can help support bone mineralization and density to keep you on the path to healthy, strong bones.
Dr. Adam Kreitenberg
Dr. Adam Kreitenberg is dual board-certified in both rheumatology and internal medicine. He completed his internal medicine internship, residency, and rheumatology fellowship at the University of Southern California and Los Angeles County Medical Center.
