Why diet is just as important as exercise for bone health

Bone strength starts to decline in our 30s, and by 50, fractures affect one in five men and half of women. While strength training helps protect bones, diet plays an equally vital role.

According to the Royal Osteoporosis Society, certain foods and drinks can weaken bones by reducing calcium levels, increasing the risk of osteoporosis. “Although bone loss is a natural part of ageing, we can slow it and support bone strength through what we eat,” says osteoporosis specialist nurse Julia Thomson.

Fizzy drinks, especially colas, contain phosphoric acid, which can cause the body to draw calcium from bones. Regular soft-drink consumption has been linked to lower bone density and higher fracture risk, while also replacing more nutritious options like milk.

Salt is another concern. Most adults consume far more than recommended, and high salt intake increases calcium loss through urine. Diets high in ultra-processed foods are particularly problematic, making it harder to maintain bone density.

Caffeine has mixed effects. Very high intakes can increase calcium loss, but moderate amounts (around one to two cups of coffee a day) are considered safe and may even support bone health.

Diets high in saturated fat and ultra-processed foods are linked to lower bone density. A bone-supportive diet should provide about 700mg of calcium daily from foods such as dairy, leafy greens, nuts and oily fish, alongside adequate vitamin D.

Some plant compounds, like oxalates and phytates, can reduce calcium absorption, but they’re found in healthy foods and don’t need to be avoided if overall calcium intake is sufficient.

Finally, and a difficult one at this time of year, alcohol can weaken bones by interfering with calcium absorption and bone-building cells. Drinking more than three alcoholic drinks a day increases fracture risk. Experts recommend sticking to no more than 14 units a week, with regular alcohol-free days.

Read the BPF factsheet on Polio and Bone Health:

Factsheet Polio and Bone Health.pdf

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