10 everyday habits that can do more for bone health than a calcium, vitamin D combo alone

SALT LAKE CITY — When it comes to bone health, we've been hearing the same message for decades: calcium and vitamin D. But new research suggests that strategy may not do as much as many women think. So what else makes a difference?

KSL Health Contributor Miki Eberhardt shared 10 everyday habits that can help build a strong foundation. She said that calcium and vitamin D supplements still have an important place, especially if you already have low bone density or are at higher risk. The change comes for everyone else.

"We need to take a bigger approach because what this new research shows is that may not be as beneficial as just a blanket cover as we once thought," Eberhardt explained.

Nutrition

Good Sources of Calcium

• Milk
• Yogurt
• Cottage cheese
• Fatty fish
• Sardines
• Kale

Good Sources of Vitamin D

• Sun
• Fortified milk
• Fortified eggs
• Fortified cereal

Protein

Strong bones need strong muscles around them. This is especially important as we age or use weight-loss medications.

"Muscle and bone go together," Eberhardt said. "The bones are supported by the muscle, so we have to have the protein there to support the muscle."

She recommended getting 20 to 40 grams of protein in your meals spread throughout the day.

Fiber

"Gut bacteria ferments that fiber and creates these compounds that may reduce inflammation that can cause bone loss," Eberhardt explained.

Since inflammation contributes to many health issues, reducing it can indirectly support stronger bones.

"Getting that 25 to 35 grams of fiber every day is helpful in being a preventative measure against bone loss," she said.

Movement

Resistance Training

"We have to be lifting heavy things to create strong bones," Eberhardt said.

That doesn't mean you need to become a powerlifter. Bodyweight exercises work too.

"Even just doing push-ups or lunges with your body weight can be helpful in starting to strengthen those bones," she suggested.

She also recommended exercises that use multiple joints and muscle groups at the same time. These types of movements strengthen both your muscles and the bones that support them.

"A squat would be really helpful, or a push press overhead," she listed.

Impact

Bones also respond well to impact.

"Impact creates like this force up to your bones that will trigger bone formation," Eberhardt explained. "Even just starting with a heel drop can cause it."

From there you could move up to a stomp, then a walk, then a jog and even a squat jump. She suggested talking with your healthcare provider before starting anything that could increase your injury risk.

Balance

Building core strength and balance can reduce your fall risk, and basic balance exercises can make a difference.

"It's the falls that cause the breaks in the first place," Eberhardt said. "Trying to stand on one foot and see if you can do that."

She also said to try moving in different directions.

"Walk side to side versus always front and back," she said.

What Gets in the Way...

• Limit Alcohol
• Avoid Nicotine

Get Screened

Eberhardt said it's important to monitor your bone health proactively. For vitamin D, she suggested testing regularly.

"Vitamin D every year when you go for an annual checkup," she said.

For bone density itself, the standard recommendation is age-based.

" For a DEXA scan, which actually tests bone density, 65+ for women, 70+ for men," Eberhardt said. "If you are at high risk for low bone density, if  you have that in your family history or you've been taking medication, you know, you need to get tested earlier."

She emphasized not to wait until there's a problem to start supporting your bone health, and you definitely don't want to assume one supplement is doing all the work.

"We don't wanna just think, 'I'm taking calcium, I'm fine,'" she emphasized. " Now that we know that may not just be a blanket cover."

Find more health advice from Miki Eberhardt on Instagram, @nutritionbymiki.

This story originally aired on KSL TV and has been reformatted for a digital audience using artificial intelligence.