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Bone health is something many people may not think about until discomfort, stiffness or reduced mobility begins to interfere with everyday life. But changes in bone density and joint function begin relatively early.

From our mid-30s onwards, bone breakdown gradually starts to outpace bone formation – a completely natural part of ageing, but one that can be accelerated due to variable factors such as lifestyle, stress, hormones, nutrient deficiencies

We always take an evidence-based approach, orientated towards functional medicine, naturopathy and personalised health, and aim to provide you with actionable knowledge and tips to help you on your journey to optimal health.

In this article we will take a look at what the factors involved in declining bone and joint health, and our top 5 functional medicine strategies to support this vital area of your health.

A personalised, functional medicine approach

Taking a functional medicine approach reframes bone and joint health as something we can actively support. By understanding the root causes of decline and applying a personalised strategy, many people experience improved mobility, stronger bones, reduced stiffness and better long-term resilience.

What causes declining bone & joint health?

Several key factors play a role:

  • Age-related bone loss – Bone density naturally begins to decline as hormones such as oestrogen and testosterone fall. This affects both women and men, though women may experience a sharper drop during menopause.
  • Inflammation – Chronic, low-grade inflammation can accelerate joint degeneration and impede the body’s ability to repair tissues.
  • Nutrient insufficiencies – Low levels of nutrients such as vitamin D, magnesium, vitamin K2, calcium, collagen-building amino acids, and omega-3 fatty acids can impair bone strength and joint lubrication.
  • Lack of movement – Sedentary lifestyle habits can weaken the muscles that support joints and reduce the mechanical stress bones need to stay strong.
  • Poor sleep and stress – Both these factors can dysregulate hormones involved in bone remodelling and increase inflammation.
  • Gut imbalances – Poor absorption or low stomach acid can affects the uptake and absorption of minerals essential for bone health.

On retreat, where the body can reset away from daily stressors, many of these root causes can be identified and addressed more deeply, enabling you to better support this aspect of your health.

Amchara’s top 5 functional medicine strategies to support bone healthYour Content Goes Here

1. Personalised nutrient repletion

Individual testing allows practitioners to identify deficiencies that directly affect bone density and joint comfort. Common areas of focus can include:

  • Vitamin D3 for calcium absorption
  • Vitamin K2 (MK-7) to direct calcium into bones, not arteries
  • Magnesium for bone formation and muscle relaxation
  • Collagen peptides & amino acids for joint cartilage repair
  • Omega-3s to lower inflammation

Nutrient testing and targeted supplementation can be tailored to your personal biochemistry for optimal results.

2. Movement designed to strengthen bones & protect joints

Functional medicine emphasises the importance of varied and consistent movement rather than intensity. Bones thrive under gentle stress; joints thrive when they’re moved in full ranges.

Beneficial modalities include:

  • Weight-bearing exercise (walking, hiking, functional strength work)
  • Low-impact mobility (yoga, Pilates, qi gong)
  • Joint-lubricating movements, which stimulate synovial fluid production
  • Postural and core-strengthening to reduce strain on the knees, hips and spine

Daily guided movement and personalised assessments at Amchara can help you learn what your body needs to build strength safely.

3. Supporting joint lubrication & reducing inflammation

To keep joints comfortable, the body needs both structural nutrients and anti-inflammatory support. Some of the following beneficial supplements may be recommended:

  • Omega-3 fatty acids (EPA/DHA) to reduce stiffness
  • Hyaluronic acid to improve joint fluid viscosity
  • Glucosamine & chondroitin for cartilage regeneration
  • Curcumin and boswellia to ease inflammatory pathways
  • Adequate hydration to support synovial fluid production

Retreats offer targeted therapeutic foods, herbal teas and practitioner guidance to help reduce inflammation naturally.

4. Hormonal balance for bone density

Hormones play a powerful role in bone regulation. Functional medicine looks at:

  • Oestrogen, progesterone and testosterone levels – crucial for preventing bone loss
  • Cortisol, the stress hormone, which can accelerate bone breakdown
  • Thyroid function, which affects bone turnover

Testing on retreat can highlight where hormones need support, and practitioners can suggest lifestyle, nutritional or herbal interventions to rebalance them safely and naturally. Find out more about the urine hormone panel in our article here.

5. Gut restoration for better nutrient absorption

Healthy bones are supported by a healthy gut. Important factors to consider include:

  • Stomach acid levels, essential for mineral absorption
  • Microbiome balance, as imbalances affect inflammation and vitamin production
  • Integrity of the gut lining, which determines how well nutrients pass into the bloodstream

At a personalised health retreat, gut-focused nutrition, therapeutic broths, targeted probiotics, and digestive support can significantly improve how your body utilises bone-building nutrients.

Takeaway

There is no one-size-fits-all plan for bone and joint health, which is why our personalised approach works so well. By combining targeted diagnostics with nutrition, movement, hormonal and gut support, people often experience:

  • Less stiffness and pain
  • Better mobility and balance
  • Improved posture and joint alignment
  • Higher bone density
  • Reduced inflammation
  • Greater confidence in long-term health

Our environment offers the perfect setting to begin this focused work – we provide you with a supportive, nurturing space where healing is the priority, guidance is personalised, and lifestyle changes become easier to implement, both on retreat and when you return home.

If you would like support on your journey to optimise your health, our retreats are designed to help you detoxify both physically and mentally.

On an Amchara health retreat you will be immersed in a supportive and nurturing environment that enables you to switch off, relax and kickstart your health journey.

Tailored advice from our Personalised Health practitioners will take into account your individual health circumstances and goals, and our physical activities and educational talks can empower you to ‘Change for Good’.