The 3-Day Bone Support Reset Plan Guide — References

This page lists the academic and web-based sources that informed the The 3-Day Bone Support Reset Plan Guide. It is provided for those who wish to review the references used within the guide.

• Cleveland Clinic: Osteoporosis — A patient-friendly overview of osteoporosis, explaining how the condition develops, why it often remains unnoticed until a fracture occurs, common signs and symptoms, fracture risk factors, diagnosis, treatment options, and the role of movement, nutrition, lifestyle habits, and ongoing management in supporting long-term bone health.
• NIAMS: Osteoporosis Causes, Risk Factors, & Symptoms — Explains the main risk factors, symptom pattern, fracture risk, medication-related factors, associated medical conditions, and lifestyle influences linked with osteoporosis, forming the foundation for understanding risk awareness, early assessment, and long-term bone health.
• MedlinePlus: Osteoporosis — Covers osteoporosis risk factors, fracture history, medical assessment, bone density scans, posture, balance, gait, muscle strength, fracture risk assessment, nutrition, calcium, vitamin D, protein, physical activity, smoking, alcohol, fall prevention, movement safety, and the lifestyle factors that influence long-term bone health.
• Bone Health & Osteoporosis Foundation: What is Osteoporosis and What Causes It? — Describes osteoporosis as loss of bone mass and structure, with practical wording around fractures after minor falls or everyday strain.
• Bone Health & Osteoporosis Foundation: Bone Density Test, Osteoporosis Screening & T-score Interpretation — Explains DXA testing, screening recommendations, T-score interpretation, and the importance of fracture history after age 50 when assessing bone health and fracture risk.
• NHS: Osteoporosis Prevention — Provides UK guidance on exercise, calcium, vitamin D, sunlight, healthy eating, smoking, alcohol, and other lifestyle measures linked with maintaining bone health, supporting the guide's recommendations on daily habits, nutrition, movement, and long-term planning.
• International Osteoporosis Foundation: Prevention — Brings together the main lifestyle measures linked with lifelong bone health, including weight-bearing and muscle-strengthening activity, calcium, protein, vitamin D, healthy body weight, smoking cessation, sensible alcohol intake, fall-risk awareness, and practical daily habits that can be repeated over time as part of long-term bone health care.
• Royal Osteoporosis Society: Exercise for Bone Health — Explains the role of weight-bearing movement, muscle-strengthening activity, balance training, posture, confidence, and safe exercise for people with osteoporosis, including practical guidance on adapting activity according to fracture risk and individual ability.
• Royal Osteoporosis Society: Emotional Wellbeing and Osteoporosis — Explores the emotional impact of osteoporosis, including worry, fear, confidence, anxiety, movement concerns, social support, trusted information, and practical ways to manage daily life while maintaining independence and wellbeing.
• NIAMS: Osteoporosis Diagnosis, Treatment, and Steps to Take — Reviews the assessment and ongoing management of osteoporosis, including fracture history, medicines, DXA testing, lifestyle, nutrition, exercise, balance, fall prevention, treatment planning, and practical discussions that support goal setting and long-term bone health management.
• Royal Osteoporosis Society: Bone Health Checklist — A patient-friendly checklist covering movement, exercise, calcium, vitamin D, smoking, alcohol, and wider bone health risk factors, with practical prompts for reviewing daily habits and tracking progress over time.
• Bone Health & Osteoporosis Foundation: Be Bone Strong™ – Exercise/Safe Movement — Explains weight-bearing and muscle-strengthening exercise, low-impact and higher-impact activity options, safe movement principles, balance, posture, and practical considerations for people with osteoporosis or a higher fracture risk.
• Royal Osteoporosis Society: Exercises to Promote Bone and Muscle Strength — Explains bone and muscle strengthening exercise for people with osteoporosis, including gradual activity, realistic daily movement, strength work, balance, safe movement choices, and building confidence while reducing falls risk.
• NIAMS: Exercise for Your Bone Health — Explains the role of weight-bearing exercise, resistance training, and balance activities in supporting bone health, muscle strength, and fall-risk reduction, while outlining practical ways to include these forms of movement in a regular routine.
• Mayo Clinic: Exercising with Osteoporosis: Stay Active the Safe Way — Explains safe exercise choices for people with osteoporosis, including movement considerations for fracture risk, spinal health, pain, uncertainty about suitable activities, and when professional guidance may be appropriate.
• Better Health Channel: Osteoporosis and Exercise — Outlines weight-bearing exercise, strength training, posture, balance, and the need to match activity to fracture risk and ability level.
• NHS: Food for Healthy Bones — Gives UK-facing guidance on calcium, vitamin D, food sources, sunlight, supplements, and different needs across life stages, while also informing the nutrition audit prompts on calcium intake, vitamin D, and practical food choices for everyday bone health.
• Bone Health & Osteoporosis Foundation: Osteoporosis Diet & Nutrition: Foods for Bone Health — Explains the role of calcium, vitamin D, protein, fruit, vegetables, and other nutrients in supporting bone health, together with practical food choices, balanced eating habits, and nutrition planning for everyday osteoporosis care.
• Royal Osteoporosis Society: Nutrition for Bones — Explains calcium, vitamin D, protein, balanced meals, fortified foods, and practical food choices for bone health.
• British Dietetic Association: Osteoporosis and Diet — Dietitian-led guidance on calcium, vitamin D, protein, balanced eating, alcohol, and practical food choices that support bone health in people with osteoporosis.
• Mayo Clinic: Bone Health: Tips to Keep Your Bones Healthy — A practical overview of the daily lifestyle factors that influence adult bone health, including calcium, vitamin D, physical activity, smoking, alcohol, medicines, and when professional assessment may be appropriate. It also outlines long-term habits that support healthy bones and informs planning, progress review, and ongoing bone health management.
• Mayo Clinic: Alkaline Water: Better Than Plain Water? — Clarifies that alkaline water is not better than plain water for most people and that claims around bone strength need more research.
• Royal Osteoporosis Society: How to Sleep More Comfortably with Osteoporosis or Fractures — Discusses sleep comfort for people with osteoporosis or fractures, including mattress and pillow positioning, bedtime routines, caffeine and alcohol, night-time safety, and practical ideas for improving sleep quality.
• International Osteoporosis Foundation: On World Osteoporosis Day, Take Five Steps to Better Bone Health — Presents a simple five-step public health message around exercise, nutrition, lifestyle risk reduction, risk factors, and treatment adherence where prescribed.
• UCL: How Long Does It Take to Form a Habit? — Explains how habits develop through repeated behaviour in a stable setting, highlighting the importance of cues, consistency, linking actions to specific situations, and returning to the routine after missed days.
• King’s College London: Experiences of Habit Formation — Reviews qualitative findings on habit development, including early effort, repeated cues, growing automaticity, routine disruption, and how small, cue-based actions become easier to repeat over time.
• Journal of Osteoporosis and Physical Activity: Exercise Preferences for People with Osteoporosis, Identifying Barriers, Facilitators, Needs and Goals of Exercise — Examines patient-reported barriers and facilitators to exercise, including time, pain, fear of injury, weather, cost, personal preferences, support needs, and the importance of practical guidance when building safe, sustainable activity routines.
• International Osteoporosis Foundation: Closing the Care Gap — Discusses wider barriers in osteoporosis care, including variable access to assessment and confusion around diagnosis and treatment thresholds, shaping prompts around asking questions and seeking professional input.
• Bone Health & Osteoporosis Foundation: My Activity Plan Weekly Worksheet — A practical weekly planning worksheet for organising aerobic activity, strength training, posture, balance, reminders, motivation, and weekly exercise goals, supporting structured bone health planning and progress tracking.
• International Osteoporosis Foundation: Exercise for Bone Health and Osteoporosis — Describes exercise types for bone and muscle strength, balance, posture, and mobility, informing the weekly goal categories.
• Royal Osteoporosis Society: Exercise for Bones — Explains bone-strengthening and muscle-strengthening activity, balance, posture, movement confidence, falls prevention, and safe exercise principles for people with osteoporosis and reduced bone density. The guidance informs the sections on movement, weekly goal setting, long-term planning, progress review, and safe physical activity throughout this guide.
• Mayo Clinic: Osteoporosis Diagnosis and Treatment — Explains osteoporosis diagnosis, bone density testing, fracture risk assessment, treatment planning, medication options, calcium, vitamin D, exercise, lifestyle measures, ongoing follow-up, and professional review, informing the guidance on scans, clinical assessment, appointment preparation, treatment decisions, and long-term bone health management throughout this guide.
• Bone Health & Osteoporosis Foundation: Overall Health — Reviews the lifestyle and healthcare measures that form part of ongoing osteoporosis care, including movement, nutrition, fall prevention, smoking, alcohol, medication use, and treatment follow-through.
• UAB Tone Your Bones: Your Osteoporosis Treatment Worksheet — A patient worksheet covering treatment planning, appointments, medicines, supplements, exercise, healthcare questions, and personal action planning, supporting the guide's planning, support, commitment, and next-step worksheets.
• NHS: Osteoporosis — Explains osteoporosis as a condition that weakens bones and is often diagnosed after a fracture, shaping the advice around fracture history, scan review, and medical assessment.
• NHS: Osteoporosis Treatment — Outlines that treatment decisions are based on scan results, age, sex, fracture risk, and previous injury history, shaping the professional review prompts.
• Royal Osteoporosis Society: Bone Density Scan DXA — Explains how DXA scans assess bone strength and future broken-bone risk, shaping the scan and result-review prompts.