In addition to my background as a nurse, with a passion for health and well-being, I have spent spent hundreds of hours, reading about, and listening to and watching some of the top experts in the field of longevity, anti-aging, wellness and skin care.  I’m going to take the information that I have gleaned, and distill it down for you.

Bones are the structures upon which our muscles and skin depend for support. I’m going to give you some tips on how to protect yourself from bone loss. Think of your face as a tent, with the poles (your bones) holding up the fabric (your skin, fat pads and fascia). 

Until about the age of 25, the body adds more bone than it takes away, so bone density increases. From about age 25 to age 50 bone density tends to stay stable with equal amounts of bone formation and bone breakdown. Think of it like a never-ending highway reconstruction project, old bone is broken down and replaced daily with new bone.

Then, after about age 50 bone breakdown (re-absorption) outpaces bone formation and bone loss often accelerates, particularly at the time of menopause. The risk for osteoporosis and osteopenia (low bone density, that’s not yet in the osteoporosis range) is higher in women because female bones, typically smaller and less dense than male bones, increases at menopause, but men are also at risk. A family history of osteoporosis related fractures boosts odds for both sexes.

Some medical conditions can threaten bone strength, directly, or via the effects of medicines and other treatments. These include overactive thyroid or parathyroid glands, chronic lung disease, cancer, endometriosis, vitamin D deficiency, and medication, such as prednisone:

Other factors include these conditions and practices:

• Low intakes of calcium, vitamin D, potassium, or protein

• Inactivity

• Cigarettes, smoking

• Overuse of alcohol

• Long-term use of such medication as glucocorticoids, such as prednisone for asthma or arthritis, some anaesthesia drugs, and overuse of aluminium containing antacids

• Eating disorders that reduce your body weight

• Low levels of oestrogen for woman or testosterone for men

What can you do to help slow and prevent bone loss?

• Women should consult their physician at the first signs of perimenopause, and/or menopause to determine whether any HRT is necessary, as the drop in hormone levels is a big factor when it comes to bone loss.

• Engage in  adequate weight-bearing exercise. It's resistance that builds bone, but the face does not face any resistance except possibly for chewing hard, crunchy foods.  (Please ensure that your dentition is in suitable condition for chewing harder substances to prevent damage to teeth.) In their book, "Jaws", Sandra Kahn and Paul R. Ehrlich, a pioneering orthodontist and a world-renowned evolutionist present the biological, dietary, and cultural changes that have driven us towards the major health challenge of smaller jaws and crooked teeth...but this is a topic for another day! 

• Ensure that nutrition intake is good and that calcium levels are adequate. It's not news that vitamin D3 is very important bone health. What Many people are unaware of, is the importance of vitamin K2! More detail on this below!👇

Vitamins K2 and D3. These dynamic duos play a crucial role in bone health, and yes, they even have a say in how we LOOK! 

Vitamin D3: The Sunshine Vitamin 🌞

Vitamin D3, often dubbed the "sunshine vitamin," is like a warm hug from the sun itself. Here's why it's so vital:

1.  Bone Building: We know it's essential for strong bones, but did you know that vitamin D3 also supports your mood, brain function, and overall well-being? It's like a backstage pass to the concert of life!

2.  Brain Boost: Vitamin D3 promotes the actions of serotonin and dopamine—those feel-good neurotransmitters. Plus, it's involved in regulating thousands of human genes. Talk about multitasking!

3.  Immune System Hero: D3 strengthens your immune system, making it your trusty shield against pesky invaders.

4.  Sun-Kissed Skin: While we're on aesthetics, D3 contributes to healthy skin. It's like a little sun-kissed secret for that natural glow.

Vitamin K2: The Unsung Hero 🦸

Now, let's meet vitamin K2, the unsung hero of bone health:

5.  Calcium Traffic Cop: K2 directs calcium away from soft tissues (like blood vessels) and toward the bone, teeth, and nails. Imagine it as a traffic cop guiding calcium to the right destinations.

6.  Heart and Arteries: Uncontrolled calcium can form stony deposits in the heart valves and arteries. K2 ensures calcium behaves itself—no wild parties in the wrong places!

7.  Brain Power: K2 activates brain proteins that support brain cell maturation, survival, and electrical conduction. It's like giving your brain a spa day.

8.  Wound Healing: K2 is essential for coagulation processes, ensuring healthy wound healing. Think of it as your body's repair crew.

The Dynamic Duo: D3 + K2

When these two vitamins team up, magic happens:

9.  Bone Density: They work together to move calcium into your bones (where it's needed most). No more calcium deposits clogging your arteries—just strong, happy bones!

10.   Post-Menopausal Women: Ladies, listen up! A study with postmenopausal women showed that those who took both D3 and K2 had better bone mineral density. It's like giving your bones a spa retreat.

Sunscreen and Climate Considerations

Now, about our lovely British weather and sunscreen habits:

●  Sunscreen: While we love our SPF, it can sometimes block our skin's vitamin D production. So, catch some rays (safely!) to keep those D3 levels up and/or consider a supplement.

●  Climate: Our cloudy days might not deliver enough sunshine. Consider supplementation.

***Remember, this article isn't medical advice. Consult your healthcare provider for personalized recommendations. 

References:

            Benefits of Vitamin D3 + K2: Why You Need This Potent Pairing! 

Vitamin D3 and K2 Benefits – How They Work Together 

Vitamins D3 and K2: Understanding the Synergy 

Source(s)

1. Benefits of Vitamin D3 + K2: Why You Need This Potent Pairing!

2. Vitamin D3 and K2 Benefits – How They Work Together - Dr. Berg

3. Vitamins D3 and K2: Understanding the Synergy - Dr. Rath Health Foundation

4. Maximizing Health: The Power of Vitamin D3 and K2 - Medium

5. What is K2+D3 & Why It's Important For Your Bones

6. Three Vitamin D3 and K2 Benefits for Skin Health | Dr. Berg

7. en.wikipedia.org

8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566462/