Your bones and joints are designed to support you – but they need support too. Strong bones and flexible joints are foundational in healthy ageing – and for many, this is where some of the first signs of ageing appear. Keeping your bones and joints in excellent condition isn’t as difficult as you might think – with the right lifestyle choices and nutrition, you can protect your skeletal system and support long-term bone and joint health.
Let’s explore the most effective strategies for building (and maintaining) strong foundations.
Why you should care for your bone and joint health
Bones and joints are living tissues that change throughout the lifecycle. Peak bone mass is typically reached in our twenties, but after the age of 35, bone density can slowly decline.1 Cartilage – the cushioning tissue in joints – also begins to wear with age, increasing the risk of stiffness or osteoarthritis. While this may sound like cause for alarm, proactive steps can reduce your risk of conditions like osteoporosis and keep your joints moving comfortably well into your later years.
Lifestyle Tips for Strong Bones and Joints
- Stay active – Regular movement is essential for keeping your joints and bones healthy. Weight-bearing exercises such as walking, dancing, pilates, or strength training programs increase muscle mass, which supports joints and increases bone density.
- Mind your posture – Slouching can put extra strain on your spine and joints. Simple habits like standing tall, seeing a physiotherapist or chiropractor for corrective treatments, and setting up an ergonomic workplace make a big difference.
- Stretch and move often – Flexibility exercises like yoga or pilates improve joint mobility and reduce stiffness.
- Limit bone-draining habits – Smoking, excessive alcohol consumption, and too much caffeine interfere with bone strength by interfering with calcium and vitamin D absorption.2
Key Nutrients for Skeletal Health
A nutrient-rich, wholefood diet provides the building blocks your bones and joints need. Here are some of the key nutrients to focus on for strong bones and healthy joint cartilage:
- Calcium – The foundation mineral for strong bones. While we all know it’s found in high amounts in dairy products, it can also be found in leafy green vegetables like broccoli and bok choy, as well as fortified plant milks, tofu and soy, tahini and sesame seeds, and sardines.
- Vitamin D – Helps your body absorb calcium effectively.3 Sunlight is the best source, but supplements may be needed, especially in the winter months.
- Vitamin K2 – Works with vitamin D to direct calcium into bones (where it belongs) and away from the arteries.3 Rich sources include fermented foods like natto and sauerkraut, dairy products like butter, yoghurt and hard cheese, chicken liver and egg yolks, as well as supplements.
- Magnesium – Vital for bone structure and muscle function,4 magnesium is found in nuts, seeds, legumes, leafy greens, whole grains, salmon, avocado, banana, and cacao.
- Marine collagen – Supports cartilage, joint cushioning, and flexibility. Regular supplementation can help reduce stiffness and discomfort.5
- Omega-3 fatty acids – Found in fish oil and algae, these healthy fats help reduce inflammation that contributes to joint pain.6
These key skeletal health nutrients are also available in supplement form for those who may struggle to include a variety of whole foods like those mentioned above.
Prevention and Care: Everyday Habits That Make a Difference
Healthy bones and joints aren’t built overnight – they’re the result of consistent, daily choices. Here are some ways to bring these habits into real life – and before you know it, you will miss them when you’re not doing them!
- Prioritise movement you actually enjoy – The best exercise is the one you’ll stick with. Aim for at least 30 minutes of activity most days – whether that’s walking your dog, cycling to work, or dancing in the living room to your favourite song. Even gardening and housework count as movement.
- Strengthen your posture – Try simple posture-friendly exercises like wall angels, planks, or resistance band pull-aparts. Yoga moves such as mountain pose, downward dog, and bridge can also build awareness and strength to the muscles that support posture.
- Seek professional support – A physical therapist, osteopath or trainer can help you learn correct form and provide you with tailored daily exercises to incorporate into your routine.
- Build flexibility into your day – Don’t just rely on structured classes. Get up from your desk every hour (set a timer!), stretch your spine, and walk around to keep joints lubricated.
- Mix it up – Include a balance of cardio, strength, and flexibility training. Three sessions per week of a mix of structured exercises, plus daily light movement is an unbeatable formula for strong bones and pain-free movement.
- Listen to your body – Some stiffness is normal, but persistent pain or reduced range of motion is not. Early attention to discomfort can prevent inflammation, as well as wear and tear, from progressing.
By combining smart lifestyle choices and targeted nutrition, you can reduce your risk of osteoporosis, keep joints supple, and enjoy the freedom of a wide range of movements now and well into the future.
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This article was written by Sophia Power, a Clinical Nutritionist.
References:
- Cai C, et al. (2019). Association of age, sex and BMI with the rate of change in tibial cartilage volume: a 10.7-year longitudinal cohort study. Arthritis Research & Therapy, 21, 273. https://arthritis-research.biomedcentral.com/articles/10.1186/
- Khiyali Z, et al. (2024). Smoking, alcohol consumption, drug abuse, and osteoporosis among older adults: a cross-sectional study on PERSIAN cohort study in Fasa. BMC Geriatrics, 24(80). https://bmcgeriatr.biomedcentral.com/articles/10.1186/
- Van Ballegooijen AJ, et al. (2017). The synergistic interplay between vitamins D and K for bone and cardiovascular health: a narrative review. Int J Endocrinol, 2017:7454376. https://pmc.ncbi.nlm.nih.gov/articles/PMC5613455/
- Remondi Souza AC, et al. (2023). The integral role of magnesium in muscle integrity and ageing: a comprehensive review. Nutrients, 15(24):5127. https://pmc.ncbi.nlm.nih.gov/articles/PMC10745813/
- Carrillo-Norte JA, et al. (2025). Oral administration of hydrolyzed collagen alleviates pain and enhances functionality in knee osteoarthritis: Results from a randomized, double-blind, placebo-controlled study. Contemporary Clinical Trials and Communication, 43:101424. https://www.sciencedirect.com/science/article/pii/S2451865424001716
- Deng W, et al. (2023). Effect of omega-3 polyunsaturated fatty acids supplementation for patients with osteoarthritis: a meta-analysis. Journal of Orthopaedic Surgery and Research, 18(381). https://josr-online.biomedcentral.com/articles/10.1186/s13018-023-03855-w