--- title: 5 Ways to Boost Your Bone Health This Summer description: Discover five effective ways to boost your bone health this summer through sunlight, seasonal foods, outdoor activities, hydration, and building lasting habits for stronger bones. image: https://providers.solaria.bio/hubfs/5%20ways%20to%20Boost.jpg --- 4 min read # 5 Ways to Boost Your Bone Health This Summer [![Picture of Solarea Bio](https://providers.solaria.bio/hubfs/solaria%20bio.png) Solarea Bio ](https://providers.solaria.bio/journa-blog/author/solarea-bio) : June 17, 2025 [Bone Health](https://providers.solaria.bio/journa-blog/tag/bone-health) ![5 Ways to Boost Your Bone Health This Summer](https://providers.solaria.bio/hubfs/5%20ways%20to%20Boost.jpg) 5 Ways to Boost Your Bone Health This Summer 7:17 Summer is good for your bones. Longer days mean more sunlight (hello, vitamin D), warm weather invites you to engage in outdoor activities, and fresh seasonal foods offer plenty of nutrients your bones love. Add in that extra dose of motivation the season brings to feel good and stay active, and you’ve got the perfect recipe for stronger, healthier bones—and a better quality of life. After all, healthy bones help you stay mobile, independent, and ready to enjoy all your favorite activities for many summers to come. Here’s how to make the most of this season’s natural bone-boosting attributes and protect your skeleton all summer long. ## 1. Soak Up More Sunlight To Boost Vitamin D Your body naturally produces vitamin D3 when your skin is exposed to sunlight. This vitamin plays a crucial role in helping your body absorb calcium—a key nutrient for strong bones.¹ In summer, sunnier days, lighter clothing, and more time spent outdoors all increase your sun exposure, boosting natural vitamin D3 production. Several factors influence how quickly your body makes vitamin D3. For example, people with darker skin tones produce it more slowly due to higher melanin levels. Older adults also tend to make vitamin D3 at a slower rate. Because of this, the ideal daily sun exposure time can vary, but research shows that about 8-10 minutes of midday sun is usually enough for most people.² **Tip:** Considering your skin tone, age, and location, aim for 5 to 30 minutes of daily sun exposure with your arms and legs uncovered. After that, protect your skin with sunscreen, hats, or shade to avoid damage.³   ## 2. Eat Fresh, Seasonal Foods That Nourish Your Bones Summer’s bounty is packed with bone-nurturing nutrients. Load your plate with: - Leafy greens for calcium and vitamin K, which support bone density⁴,⁵ - Berries for antioxidants that help combat bone-damaging inflammation⁶ - Fatty fish like grilled salmon or sardines for vitamin D and omega-3s, which may help improve bone density⁷ - Nuts and seeds like almonds or sesame for a boost of calcium and healthy fats⁸ **Tip**: These ingredients work perfectly in refreshing summer salads, wraps, and bowls. Here are some recipe ideas to try: - [**Salmon and Berry Salad with Sesame Seeds**](https://www.seasonstaproom.com/blogs/recipes/honey-garlic-salmon-salad-with-strawberries?srsltid=AfmBOoplY93kciWTdyQrmLeYsnr94IheszF10PpXZZyODATu1EEi8QAv&utm_source=chatgpt.com) — A fresh seasonal mix that delivers omega-3s, vitamin D, and calcium in every bite. - [**Curried Tofu Wrap**](https://theros.org.uk/blog/recipe-good-food-s-curried-tofu-wraps/?utm_source=chatgpt.com) — A plant-powered option packed with calcium, protein, and anti-inflammatory spices. - [**Custom Bone-Healthy Bowl**](https://lisafabry.com/buddha-bowls-for-healthy-bones?utm_source=chatgpt.com) — Build your own with nutrient-dense favorites like quinoa, roasted salmon, leafy greens, and sesame dressing. ## 3. Get Active Outdoors From long walks to beach yoga, summer invites movement—and that’s a good thing for your bone health. Weight-bearing exercises like walking, hiking, or pickleball help stimulate bone-building cells and slow age-related bone loss. Strength training workouts also benefit your bones by supporting bone density and strength.⁹ **Tip: **The American College of Sports Medicine recommends engaging in moderate-to-high-impact weight-bearing activities 3-5 times per week and strength or resistance training 2-3 times per week to improve bone health and help slow bone loss.¹⁰   ## 4. Stay Hydrated Staying hydrated isn’t just good for your skin and energy—it also supports your bones. Hydration helps maintain healthy circulation, which plays a key role in delivering essential nutrients like calcium and magnesium throughout your body.¹¹ It’s especially important on hot days, when dehydration can lead to fatigue or dizziness, raising your risk of falls and fractures. **Tip: **Keep a water bottle nearby and flavor your water with citrus, berries, or mint for a refreshing summer boost. Aim for 8–10 cups a day—more if you're sweating or spending time outdoors.   ## 5. Build Bone-Healthy Habits That Stick Summer often sparks a fresh focus on feeling good in your body—whether that means getting more active, eating healthier, or finally starting the daily habits you’ve been putting off. Use that momentum to habit stack: pair a new bone-healthy habit with one you’re already doing. For example, take your Bondia™ with your morning coffee, or do a 1-minute wall sit while brushing your teeth. These small, simple routines add up over time to strengthen your bones and slow bone loss naturally. **Tip: **Start with just one or two micro-habits and build from there. Tiny, consistent changes can lead to stronger bones all year long.     Sources 1. “Vitamin D | International Osteoporosis Foundation.” [https://www.osteoporosis.foundation/patients/prevention/vitamin-d](https://www.osteoporosis.foundation/patients/prevention/vitamin-d) 2. “Ask the Doctors - How Much Sunshine Do I Need for Enough Vitamin D? | UCLA Health.” [https://www.uclahealth.org/news/article/ask-the-doctors-round-sun-exposure-vital-to-vitamin-d-production](https://www.uclahealth.org/news/article/ask-the-doctors-round-sun-exposure-vital-to-vitamin-d-production) 3. Srivastava, Sneha Baxi. “Vitamin D: Do We Need More Than Sunshine?” *American Journal of Lifestyle Medicine* 15, no. 4 (2021): 397–401. [https://doi.org/10.1177/15598276211005689](https://doi.org/10.1177/15598276211005689) 4. Bourassa, Megan W., et al. “Interventions to Improve Calcium Intake through Foods.” *Ann NY Acad Sci* 1511, no. 1 (2022): 40–58. [https://doi.org/10.1111/nyas.14743](https://doi.org/10.1111/nyas.14743) 5. Sim, Marc, et al. “The Effects of Vitamin K-Rich Green Leafy Vegetables.” *Bone Reports* 12 (2020): 100274. [https://doi.org/10.1016/j.bonr.2020.100274](https://doi.org/10.1016/j.bonr.2020.100274) 6. Joseph, Shama V., et al. “Berries: Anti-Inflammatory Effects in Humans.” *J Agric Food Chem* 62, no. 18 (2014): 3886–3903. [https://doi.org/10.1021/jf4044056](https://doi.org/10.1021/jf4044056) 7. Mangano, K. M., et al. “Association between Omega 3 FA and Bone Mineral Density.” *Osteoporos Int* 25, no. 3 (2014): 1033–41. [https://doi.org/10.1007/s00198-013-2501-8](https://doi.org/10.1007/s00198-013-2501-8) 8. Griel, Amy E., et al. “Dietary N-3 Fatty Acids Decrease Bone Resorption.” *Nutrition Journal* 6 (2007): 2. [https://doi.org/10.1186/1475-2891-6-2](https://doi.org/10.1186/1475-2891-6-2) 9. Harvard Health. “Slowing Bone Loss with Weight-Bearing Exercise.” [https://www.health.harvard.edu/staying-healthy/slowing-bone-loss-with-weight-bearing-exercise](https://www.health.harvard.edu/staying-healthy/slowing-bone-loss-with-weight-bearing-exercise) 10. Carter, Melissa I., and Pamela S. Hinton. “Physical Activity and Bone Health.” *Missouri Medicine* 111, no. 1 (2014): 59–64. 11. Quattrini, Sara, Barbara Pampaloni, and Maria Luisa Brandi. “Natural Mineral Waters: Chemical Characteristics and Health Effects.” *Clinical Cases in Mineral and Bone Metabolism* 13, no. 3 (2016): 173–80. https://doi.org/10.11138/ccmbm/2016.13.3.173. ##### **Want more bone-healthy tips, recipes, and motivation delivered straight to your inbox? Sign up for our email newsletter below and we’ll send you the latest on slowing bone loss naturally.** [![Give Your Summer Workouts A Bone-Health Boost](https://providers.solaria.bio/hubfs/A%20Bone%20Health%20Boost.jpg) ](https://providers.solaria.bio/journa-blog/give-your-summer-workouts-a-bone-health-boost) #### [Give Your Summer Workouts A Bone-Health Boost](https://providers.solaria.bio/journa-blog/give-your-summer-workouts-a-bone-health-boost) ![Picture of Solarea Bio](https://providers.solaria.bio/hs-fs/hubfs/solaria%20bio.png?width=30&name=solaria%20bio.png) [Solarea Bio](https://providers.solaria.bio/journa-blog/author/solarea-bio): August 07, 2025 Summer isn’t just for margaritas and barbecue; it’s also the perfect time to take your workouts outside and give your bones a boost. Every time you... 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