Dear me...

“If I knew that cutting out food groups would put my future bone health at risk I would have paid more attention to what I ate. Calcium and vitamin D are so important – make sure you get plenty in your diet now - before it’s too late”

a message to my younger self.

You’re here because you want to start the conversation with your family about their bone health. You’ll find lots of great information and ideas on keeping bones healthy along with hints and tips to get your family talking.


A healthy balanced diet is vital for good bone health. Explore and share tried-and-tested family recipe ideas.


Weight-bearing exercise is essential for healthy bones. Walk with your family this Summer for good bone health.

Your message...

Read and share your messages with a younger generation on the importance of keeping bones healthy.


There’s no better place for a family chat than over a delicious meal

It’s so important to build good bone strength in early adulthood. You can find out why here, along with some inspiration for balanced, healthy and bone friendly recipes that you can serve up for yourself and your family.

Unlock recipes and bone health tips

Want more recipes, tips on how to talk to your family and more about good nutrition and healthy exercise?


Submit a recipe

Do you have a favourite family recipe that you’d love to share with others? Click below to use our simple form.



Have a walk with your family and friends – it’s brilliant exercise for all ages and a great opportunity to talk.

We all know walking is great for our bones and better still, it gives us all the opportunity to have a chat, especially if we’re walking with younger relatives. This Summer we want to help you to take healthy exercise with your family.

Find out more this June

Healthy exercise for bone health

Favourite celebrity walks

Ways to walk with friends

Take on a walking challenge

If you or your family would like to join in something to stretch yourselves, you could take part in our 206 Challenge and walk 206 miles in 2017 – one mile for every bone in the body.

How you meet the 206 target is up to you. Find out more…

Your Message

Tell us what you would say if you could pass a message on to your younger self about keeping bones healthy.

It’s so important to build good bone strength in early adulthood. By the time we get into our thirties the opportunity may have passed. Share the message you would give to your younger self with the next generation – and help start conversations about bone health.

Submit A Message

Your inspirational messages will be shared here from May 2017…   

"My message would be not to diet excessively as you will get osteoporosis and live in fear of breaking your hip and spine and being disabled and dependent on others for everyday needs. You will ruin your figure as muscle cannot be replaced and you may be at risk of heart attacks at a young age. If I had known about osteoporosis it would have scared me into being sensible about dieting. Have self confidence and believe in your self. Be independent and take responsibility for your life. Don't let others think they know better. They are only people themselves like you. You are as special, important and valued as they are. Don't look for approval from others. You don't need it. You only need approval from yourself. Don't always think others know best. Don't think your life depends on what other people think. If only I could go back 40 years."

Tarah Page, Middlesex

"Stop eating Ready Meals. I know its hard as a working mum. Try to cook your own nutritional meals. Osteoporosis is in our family."

Shirley Reader, West Yorkshire

"You understand nutrition for goodness sake so stop eating so much cheese, you'll hate that fat tummy when you're 45! Eat more oranges, rocket, hummus and baked beans and find an exercise you enjoy that increases bone density :D"

Rebecca Jones, Sussex

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