A Practical Food, Movement and Lifestyle Guide to Bone Health

A plain-English ebook explaining how bone is renewed and the everyday food, exercise and daily habits connected to bone density

Bone is living tissue. Throughout life the body breaks down small amounts of old bone and builds new bone to replace it, a process called remodeling. In younger adults the two sides of this process are roughly in balance. With age, and especially for women after menopause, the balance tends to shift, and bone density can gradually decline.

Many factors play a part, including genetics, age, hormones, body weight, some medications and other health conditions. Nutrition and physical activity are also part of the picture, which is why medical guidance on bone health commonly includes advice on calcium, vitamin D, protein, alcohol, smoking and weight-bearing exercise, alongside any testing or treatment a doctor recommends.

The Bone Density Solution is a downloadable ebook by Shelly Manning, a natural-health author and one of the founders of Blue Heron Health News. It explains in plain English how bone is built and maintained, and turns that background into a set of practical food, exercise and supplement steps.

A theme running through the book is the wider body. Besides calcium, it looks at the other nutrients involved in bone, at hormonal changes around menopause, and at the role of the gut and low-grade inflammation, which researchers are studying in connection with bone health. The practical steps are presented as 14 daily habits that you can add gradually, at your own pace.

The program is a digital book (PDF), which you can read on screen or download. After ordering, you can also choose to add a printed copy for the cost of printing only.

What's inside the program

Understanding bone health

• How bone remodeling works, and the cells that break down and build bone
• A plain-English look at how bone relates to metabolism and blood sugar
• Common risk factors for low bone density, including hormonal changes after menopause
• Everyday medicines and habits the book suggests discussing with your doctor because of their reported link with bone
• An overview of the six main types of conventional bone medication, with their benefits and risks, written to help you have an informed conversation with your healthcare provider

Food and nutrients

• Why calcium is only part of the picture, and the vitamins the book discusses alongside it
• Minerals involved in bone, with lists of everyday foods that supply them
• Protein, healthy fats and how different food choices are discussed in relation to bone
• Coffee, alcohol, salt, milk and common food additives, explained in the context of bone health
• How to prepare two leafy greens that are often misunderstood
• A short set of questions on gut health, and why the book connects the gut with bone

Exercise and movement

• Three types of exercise and how each one relates to bone, in sessions of around 10 to 15 minutes
• Balance exercises, including a short seated exercise for the hips and legs
• A routine that can be done lying down, and gentle options for using a bed, chair or wheelchair
• Simple home exercises with minimal equipment, and a music-based way to keep moving
• Common obstacles to staying active, and ways around them

Appendices and tools

• A bone-friendly recipe collection with breakfasts, lunches, dinners, smoothies, snacks and treats
• A list of 653 foods with their nutritional values and serving sizes, linked to the nutrients discussed in the book
• A one-page roadmap that brings the diet, exercise and supplement steps together
• References to more than 100 published studies in the text
• Lifetime access to the digital book, including future updates at no extra charge

How the program is organised

The book is laid out in six parts, followed by two appendices.

Parts 1 and 2 — Background. These parts explain how bone works, what affects bone density, and the everyday factors the book discusses, from hormones and medications to coffee, salt and alcohol.

Part 3 — Conventional care. This part describes the main types of bone medication and what is known about their benefits and risks. It is written as background for a conversation with your doctor, not as advice to start or stop anything.

Parts 4 and 5 — Food and exercise. These are the practical chapters: nutrients and the foods that supply them, the gut and hormone sections, and the exercise routines.

Part 6 — The roadmap. A one-page summary of the program's steps in three areas: simple diet changes, gentle exercise and widely available supplements to go over with your healthcare provider. You can start here if you want the action steps first, then read the background later.

The appendices. The recipe collection and the 653-food nutrient list are working tools to use day to day, for meal planning and shopping.

The 14 habits are meant to be layered in over time rather than all at once. The book is designed for long-term routines, not a short-term diet or exercise plan.

Who this program is for

✓ Adults who want a clear, plain-English explanation of how bone is built and renewed

✓ People interested in how nutrition, exercise and daily habits relate to bone density

✓ Women who want to understand the bone changes discussed around and after menopause

✓ People who prefer practical tools such as food lists, recipes, exercise routines and a one-page roadmap

✓ Those who want to make informed lifestyle choices alongside the care they already receive from their doctor

This is not for: anyone looking to replace medical care, skip bone density testing, or stop or change prescribed medication or treatment. It is also not for anyone looking for a shortcut. The program is about steady daily habits over the long term. Anyone with a recent fracture, a history of falls or other health conditions should check with their doctor before starting a new exercise routine or any supplement the book discusses.

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60-day money-back guarantee

If the program is not right for you, send us one email within 60 days of your purchase and we will refund your order in full. No questions asked.

Important disclaimer

This program is educational. It is not medical treatment and is not a replacement for professional medical care. If you have bone health concerns, talk to a qualified healthcare provider. It is not intended to diagnose, treat, cure, or prevent any disease, and it has not been evaluated by the U.S. Food and Drug Administration. Individual results vary. Keep working with your healthcare provider and never stop or change prescribed medication or treatment without their guidance.

Study resources

• Hardy R., Cooper M.S. (2009) Journal of Endocrinology — Review of how inflammatory conditions are associated with bone loss. PubMed
• Ishii S. et al. (2013) Journal of Bone and Mineral Research — Looked at an inflammation marker, bone strength and fracture risk over nine years in midlife women. PubMed
• Weaver C.M. et al. (2016) Osteoporosis International — Updated meta-analysis of calcium plus vitamin D supplementation and fracture risk. PubMed
• Yao P. et al. (2019) JAMA Network Open — Systematic review and meta-analysis of vitamin D, with and without calcium, in relation to fracture. PubMed
• Shiraki M. et al. (2000) Journal of Bone and Mineral Research — Clinical study of vitamin K2 and lumbar bone density in people with low bone density. PubMed
• Nilsson A.G. et al. (2018) Journal of Internal Medicine — Randomized, placebo-controlled trial of a probiotic strain and bone density in older women. PubMed