How to Keep Your Bones Healthy in 5 Steps
Maintaining strong, healthy bones is set to be one of the biggest wellness trends of 2026 – which sounds strange, doesn't it? Bone health is so vital that to call it a ‘trend’ feels like an understatement. But, until now, taking care of your bones has been a largely unsung practice; something that many of us don't really think about, until we have a reason to. So, let this be your sign to start making bone health a part of your wellness routine. Care for your skeleton now, and you'll reap the benefits for years to come. Here's how to keep your bones healthy in five steps...
What are 5 ways to keep your bones healthy?
1. Eat a balanced diet with calcium-rich foods
Calcium is, by far, the most important nutrient for supporting healthy bones. In fact, approximately 99% of the body's calcium is stored in bones and teeth. So, prioritise a calcium-rich diet, with plenty of dairy foods if you can. Milk, cheese and yoghurt are all strong sources of the strengthening mineral. If you're lactose intolerant or you choose not to eat dairy, turn instead to leafy greens, tofu, nuts and seeds. These are all enjoyable alternatives that ensure your body gets the calcium boost it needs.
2. Limit your caffeine intake
When starting your calcium-rich diet, aim to limit or – even better – cut your caffeine intake. That morning coffee may undo all the hard work of your new routine by inhibiting calcium absorption. Instead, get your AM kick from natural, healthy sources, like the Energy Wellness Powder. It’s an orange-flavoured, powdered drink that’s bursting with creatine, vitamins B6, B12, C and D, and iron for renewed energy and focus. Prefer an on-the-go gummy? Then keep Energy Support Gummies to hand. They’re powered by a potent blend of vitamins B5, B6, and B12, plus vitamin C, to help you feel more uplifted and alert.
3. Include magnesium and vitamin D3 supplements
Both magnesium and vitamin D3 contribute to the maintenance of normal bones, but they're two nutrients that may need supplementation to hit your daily recommended levels. Magnesium Capsules pack in 100% of your daily dose of both, so you can support bone density in a single serving. You can take the capsules anytime, but we recommend swallowing them with water in the evening. With mind-kind zinc, they're perfect for enhancing your evening wind-down routine.
4. Embrace muscle-strengthening exercises
Exercise doesn't just tone your muscles – it strengthens your bones, too. When your muscles contract during physical activity, they tug on your bones, stimulating growth and improving density. So, focus on strength-training exercise, if possible, to build up muscles and bones. This could mean anything from low-impact, sit to stand exercises, to lifting weights at the gym.
5. Add weightbearing exercises to your routine
As well as doing strength-building activities, make weightbearing exercises part of your daily routine. Any physical activity that works your bones against gravity counts, so try walking, jogging, running or dancing. Water aerobics is also a great choice, as it uses the water's buoyancy to build up bone strength. Aim for around 30 minutes of weight bearing exercise on most days, even if that just means going for a quick stroll.
What foods keep bones strong?
Let’s break down your bone health diet. For a stronger body, make sure you’re eating plenty of: ● Dairy products: milk, cheese, yoghurt. ● Oily fish: salmon, sardines, mackerel (rich in vitamin D and omega-3 fatty acids) ● Leafy green vegetables: spinach, kale, broccoli. ● Nuts and seeds: almonds, chia seeds, pumpkin seeds. ● Fortified plant-based milks: for calcium and vitamin D.
What drink is good for bones?
A glass of milk is one of the richest sources of calcium, so enjoy it morning or night (or both!) to support bone density and strength. In the evening, you could even mix in Sleep Wellness Powder for a chocolatey, milky drink that helps you wind down. Quality sleep is essential for bone repair and growth, so pairing calcium intake with restful sleep may enhance bone health over time. Fortified orange juice is another excellent option. It’s high in calcium and also provides other bone-friendly nutrients, such as vitamin D, vitamin C, and potassium. If you find it easier or more enjoyable to drink than milk, make a morning glass of orange juice part of your daily routine. Now you've got the full low-down on keeping bones healthy, check out more of our wellness guides. From improving sleep to supporting brain function, there's expert advice for every need.
