Strong Bones Start This Summer: Experts Say Sunshine, Exercise and Good Nutrition Are the Foundation of Lifelong Bone Health

Summer is the season for hiking, swimming, family vacations and spending more time outdoors and TIRR Memorial Hermann reminds families that summer is also the perfect time to build healthier bones.

While a recent study has prompted questions about whether calcium and vitamin D supplements prevent fractures for everyone, experts say the findings don't change one important fact: calcium and vitamin D remain essential nutrients for strong, healthy bones.

"Vitamin D helps the body absorb calcium from the diet,” said Francis Wong, clinical nutrition manager at TIRR Memorial Hermann. “When calcium intake is inadequate, the body draws calcium from the skeleton to maintain normal blood calcium levels. Over time, this can weaken bones and increase the risk of osteoporosis and fractures.”

Although many people associate summer sunshine with vitamin D, experts caution that sunlight alone often isn't enough for some adults.

Wong recommends getting these nutrients primarily from food. However, few foods naturally contain significant amounts of vitamin D. Fatty fish and fortified foods such as milk and cereals are among the best dietary sources. Supplements may be appropriate for people who cannot meet their needs through diet alone.

Those who may benefit from supplementation include adults with osteoporosis or osteopenia, residents of long-term care facilities, people with limited sun exposure, individuals with malabsorption disorders such as celiac disease or inflammatory bowel disease, and older adults who are at higher risk for vitamin D deficiency.

Summer is also an ideal time to adopt habits that help preserve bone health for years to come. Experts recommend:

• Taking regular walks, hikes or dancing to increase weight-bearing activity.
• Adding resistance or strength training two to three times each week.
• Eating enough protein to support healthy bones and muscles.
• Avoiding tobacco and limiting excessive alcohol.
• Maintaining a balanced diet rich in calcium and vitamin D.

"With aging, and especially during and after menopause, bone breakdown begins to outpace bone formation, leading to a gradual decline in bone density. Ensuring adequate calcium and vitamin D intake helps support this remodeling process and is an important part of maintaining bone health and reducing osteoporosis risk,” Wong said.

Whether you're enjoying neighborhood walks, gardening, family vacations or weekends at the park, summer is an ideal reminder that healthy bones are built through consistent nutrition, regular movement and healthy lifestyle choices.