Keeping Bones Strong with Diet and Safe Sunshine

As we move through our fifties, sixties and beyond, our bones quietly change. Bone tissue is constantly being broken down and rebuilt, but after the menopause – or when mobility becomes more limited – the balance tips towards loss. The good news is that two everyday habits, what you eat and how you get your sunshine, can make a real difference to keeping bones strong and reducing fracture risk.

Why bone health deserves your attention after 55

Bone loss is a natural part of ageing, but it speeds up significantly for women in the first few years after menopause. Men also lose bone, though usually later and more slowly. Reduced mobility, certain medications, and low levels of calcium or vitamin D can add to the problem. Weak bones are more likely to break, often from a minor fall, and fractures of the hip, wrist or spine can affect independence.

It is never too late to support your skeleton. Even small, consistent changes to diet and daily routines can help slow bone loss and keep you steadier on your feet.

Calcium: the building blocks on your plate

Calcium is the main mineral in bone. Adults in the UK need around 700mg a day, and the need does not drop as you get older. The trick is to include calcium-rich foods regularly and spread them across the day, as your body absorbs it better in smaller amounts.

Good sources include:

• Dairy foods – milk, yoghurt, cheese. A 200ml glass of milk or a small pot of yoghurt provides roughly a third of your daily need.
• Tinned fish with soft bones – sardines, pilchards or salmon. The bones are edible and rich in calcium.
• Fortified plant milks and yoghurts – choose those with added calcium. Check the label for at least 120mg per 100ml.
• Calcium-set tofu – a useful option in stir-fries or curries.
• Leafy greens – kale, watercress, broccoli and bok choy. Spinach is less helpful because it contains a compound that reduces absorption.
• Nuts and seeds – almonds, sesame seeds and tahini.
• Dried fruit – figs and apricots make an easy snack.

If you avoid dairy, aim for two to three fortified servings daily. A bowl of fortified cereal with fortified milk, a handful of almonds, and a tofu-based dinner can easily meet your needs. Calcium supplements are only necessary if your diet falls short or your GP advises them, as too much can cause side effects.

Vitamin D: the sunshine vitamin that works behind the scenes

Calcium cannot do its job without vitamin D. This vitamin helps your body absorb calcium from food and directs it into bones. In the UK, sunlight is the main source, but from October to March the sun is too weak for your skin to make vitamin D. That is why the NHS recommends a daily supplement of 10 micrograms (400 IU) for everyone, and especially for people over 55, those who cover up, have darker skin, or spend most of the day indoors.

Food sources are limited but useful: oily fish such as salmon, mackerel or sardines; egg yolks; fortified breakfast cereals and spreads; and some mushrooms exposed to UV light. Even so, it is hard to get enough from food alone. A daily supplement is a simple, cheap insurance policy. If you have muscle aches, bone pain or have had a fall, ask your GP about a vitamin D test.

Safe sunshine: short, sensible and regular

Between April and September, most people can make enough vitamin D from short periods outdoors. The key word is short. Aim for 10 to 20 minutes of midday sun with your forearms and face exposed, without sunscreen, and then cover up or move into shade. Your skin needs to feel warm, not hot, and it should never burn. If you burn easily, have a history of skin cancer, or take medicines that make you sensitive to light, speak to your GP or pharmacist first.

Reduced mobility does not mean missing out. Sitting in the garden, on a balcony, or on a park bench with your sleeves rolled up counts. A gentle walk, a wheelchair roll, or simply a cup of tea outdoors can give your skin the signal to make vitamin D. Sunbeds are not a safe alternative – they emit harmful UV rays and do not provide the controlled exposure your bones need.

Making it work: daily habits for stronger bones

Putting it all together can be simpler than it sounds. A typical day might look like this: fortified cereal with milk and a sliced banana for breakfast; a lunch of sardines on toast or a cheese and watercress sandwich; an afternoon yoghurt; and a dinner of calcium-set tofu stir-fry with kale and sesame seeds. Add a 15-minute sit in the garden or a short walk, and take your vitamin D supplement with your evening meal.

If you can manage weight-bearing exercise – walking, dancing, or chair-based strength work – that is a bonus for bone strength. But even when mobility is limited, diet and safe sunshine remain powerful tools. Be consistent rather than perfect, and check with your GP before starting any new supplement, especially if you take other medications.

Strong bones are not built in a day, but every calcium-rich meal and every short, safe spell in the sun is a step in the right direction.