How You Can Heal, Improve & Support Your Bone Health

Do you ever think about your bone health?

Chances are, if you’ve never had an issue with your bones, you probably don’t think much about them. However did you know that after around age 35, bone health begins to decline? Especially for women, bone health can decline pretty quickly after menopause, leading to a higher rate of fractures and an increased risk of osteoporosis. 

What causes loss of bone density?

Our bones are in a constant cycle of renewal. As you may remember from high school science lessons; cells known as osteoblasts lay down new bone, whilst osteoclasts break down the bone. As we age, the rate at which new bone is built slows down, so ageing is one factor. Genetics is another, however diet and lifestyle are two incredibly powerful inputs that affect bone health. Our genetics influence a certain amount of our health, but at least 60% of what happens to us is highly influenced by the choices we make every day, meaning you have the power to keep your bones strong and even make them stronger than they are today. 

Did our ancestors get osteoporosis?

Research shows that even though older generations did seem to have slightly less bone density than their younger counterparts, their skeletons were a lot more robust, and their bones even changed shape to support their activities into later years, preventing fractures and helping people remain active. 

Much of our ancestors’ robust bone health can be attributed to their diet and lifestyle; working actively through the day on the land or at home, everything needed to be done manually, meaning lifting heavy objects and walking long distances – two activities that help build strong bones – were part of daily life. Even further back, a hunter-gatherer lifestyle both built and required strength and resilience. 

Importantly, the nutrients our ancestors – and even our great grandparents - consumed played a vital role in promoting strong and healthy bones. Some of the key bone-building foods (and the nutrients they provide) are:

1.) Beef: high in collagen and protein, providing a strong scaffolding for bone. 

2.) Slow-cooked meats: Slow-cooking cuts of meat for a long time helps extract more nutrients form them, and when cooking joints, more collagen and gelatine are extracted, which aid bone health. 

3.) Butter: high in calcium and vitamin K, essential for bone health

4.) Raw milk: A great source of calcium, raw milk contains all the enzymes needed for proper digestion of lactose, and retains important nutrients that pasteurised milk doesn’t. 

5.) Bone broth: high in glycine, protein, collagen, as well as minerals like calcium, magnesium, and phosphorus, which are essential for strong bones. 

6.) Tallow: Rich in fat-soluble vitamins like A, D, E and K, which all play a crucial role in calcium absorption, bone development, and overall integrity of the skeleton. 

7.) Fish: A rich source of vitamin D, as well as bone-benefitting omega 3 fatty acids like EPA and DHA. They also help reduce inflammation, which can lead to bone loss. 

8.) Plus – plenty of time in the sun without the use of chemical sunscreens

Foods that aren’t great for bone health

1.) Processed foods

2.) Refined sugar 

3.) Alcohol

4.) Excess caffeine

5.) Fizzy drinks 

6.) Medications such as glucocorticoids, PPIs, some antidepressants, and some thyroid hormone replacements can contribute to osteoporosis, so if you are prescribed these, ensure you’re consuming plenty of nutrients that support bone health. 

7.) Stress is also a big factor when it comes to bone health, so focus on reducing stress where you can, or adopt calming practices such as coherent breathing, or spending time in nature. 

Why you need to think about bone health at every age…

So, maybe you’re not menopausal or dealing with any bone issues right now, but maintaining and building strong bones is absolutely vital in order to live a long and healthy life. Looking after your bones is like taking out an insurance policy for later in life, helping you stay active and well for years to come. A diet and lifestyle that enhances bone health also helps protect you from injury, and if you do become injured, it can speed up the time it takes your body to heal. 

Whole Bone Matrix – build a stronger skeleton

We’re often asked what our best products are for bone health, and Whole Bone Matrix is top of the list. Made with grass-fed and finished bovine bones from a regenerative farm, this supplement can provide support for optimal bone mineral composition and overall bone strength. Our complex contains all the natural elements of healthy bone including the essential minerals calcium and phosphorous (in their ideal ratio of 2:1), growth factors, type I collagen, glycosaminoglycans and a broad range of other trace elements. The calcium and phosphorus are arranged in a microcrystalline structure, which enhances absorption and bioavailability, and the high levels of type 1 protein provide strength and structure not just to bone, but cartilage and ligaments too. 

Eating whole animals, nose-to-tail, was a way of life for humans for the majority of our existence up until recent history. They believed that consuming a specific part of a healthy animal would strengthen and enhance the health of that part of their own body. For example, if someone had broken a bone or was experiencing issues with their connective tissue such as tendons, ligaments or cartilage, they would eat bone broths and be encouraged to consume the connective tissue and marrow. This specific bone matrix has validated their intuition in animal models, with clinical trials showing improvements in bone mineral density following six months consumption. This is because when the bones and connective tissue of a healthy animal are consumed, the unique growth factors and minerals like calcium and phosphorus within them, which are key for bone strength, travel to the bones of the consumer. In term, this boosts bone and connection tissue health.

Some more information on the studies referenced can be found in the graphics below. 

Our customers are saying:

“Osteoporosis is a genetic problem in my family and therefore in my early sixties I asked for a bone density scan from the doctors. The results in 2022 showed my spine had osteoporosis. I therefore set about looking for a functional way to deal with the condition as I definitely didn’t want to become a life-long customer of the NHS. I became aware of the APE Nutrition's Whole Bone Matrix product and made my purchase. After taking the Bone Matrix supplement for approximately one year the results of another bone density scan showed my bones had strengthened resulting in my status moving from osteoporosis to osteopenia. This was a huge step forward and a massive relief as I am now aware that my bones are responding and are strengthening. Thank you APE Nutrition for your guidance, I no longer fear the future!” – Anonymous

“I have previously ordered bone matrix and colostrum. Unfortunately, my mom received a serious injury at work which resulted in a fracture in her ankle. We've been using bone matrix and colostrum together with raw milk as Josh advised me. During 2-month time of using these products, my mom is managing to recover very quickly, she's still using crutches, but her ankle is doing much better, even doctors were surprised about, how quickly she is managing to recover. I would like to say huge thanks to Josh and to whole Ape Nutrition team!” - Richard

Other products to boost your bone health 

To really level-up your bone health, we recommend pairing Whole Bone Matrix with:

• Colostrum: Our ‘liquid gold’ colostrum aids gut health and immunity, as well as slowing down the rate at which bones break down. 

• Collagen: Providing that all-important structure and strength to bones, ligaments and tendons, as well as supporting skin, hair, nails and the gut. 

• Celtic oysters: Rich in calcium, vitamin D, zinc and copper, which are crucial nutrients for maintaining bone density, preventing bone loss, and supporting bone growth. 

Written by Emma Newlyn 

Emma is a health and nutrition coach who specialises in blending ancient wisdom and modern health techniques to help people feel well inside and out. Emma brings over 12 years of experience in the health industry to APE Nutrition, and specialises in answering your nutrition and supplement questions, and creating articles on many different areas of wellbeing.