Skin Habits and Bone Health
In this article
Today is usually filled with green shirts, Irish music, and maybe a little extra celebration.
But the deeper theme of St. Patrick’s Day is something I love: renewal, vitality, and a little bit of luck.
And while luck is fun, long-term health usually comes down to daily habits — the small systems we repeat consistently.
This week we’re looking at two areas people often overlook when thinking about vitality:
•Your skin, which reflects what’s happening inside your body
•Your bones, which determine how strong and mobile you remain as you age
After watching the research on bone health this week, I even ordered a jump rope to start experimenting. I’ll report back.
☘️A Quick St. Patrick’s Day Reminder
If you’re looking for a healthy way to celebrate today, think green foods.
Leafy greens like spinach, kale, broccoli, and herbs are packed with:
• antioxidants
• fiber
• minerals that support bone health
• compounds that help reduce inflammation
Sometimes the healthiest traditions are also the simplest. Add something green to your plate today and your body will thank you.
Recommended Listen
The Ultimate Skincare Routine for Amazing Skin
with Dr. Shereene Idriss (Mel Robbins Podcast)
Dermatologist Dr. Shereene Idriss explains something powerful:
About 80% of how your skin ages comes from habits — not genetics.
The Key Takeaways
• Your skin reflects sleep, stress, and nutrition
• Consistency matters more than expensive products
• Most people only need three things
Gentle cleanser
Moisturizer
Broad-spectrum sunscreen
The larger lesson echoes something I teach often: Small daily systems create long-term results.
Recommended Watch (5 Minutes)
Why Jump Training Matters for Bone Health
with Dr. Stacy Sims
Your bones need impact to stay strong.
When you land from a jump, your skeleton absorbs force. That force signals your body to maintain bone density.
Many people rely mostly on cardio — walking, cycling, endurance workouts — which are great for heart health but don’t provide enough skeletal loading.
Short bursts of impact + strength training help keep bones resilient.
Another important insight:
Someone can appear lean but still have low muscle and weak bones— something researchers call “skinny fat.”
This short clip actually led me down a bit of a research rabbit hole this week — which is how I came across the article below explaining what actually happens inside the body when we jump.
Recommended Read
📖 From My Desk
What Happens to Your Body When You Jump
*Note - If you have osteoporosis, balance issues, or joint pain, consult your physician before starting any form of jump training.
Researchers say the skeleton needs occasional impact loading to maintain strength. Studies show:
• Jump training improved hip bone density by about 1.5% in six months
• Even small gains help counter natural bone loss
• Activities with landing -I'll be sharing some jump training routines but for now:
Heel Drops: Stand tall and rise onto your toes, then drop your heels firmly to the floor. This sends a vibration through the skeleton that stimulates bone growth.
Stomping: March in place with intentional, forceful stomps. This is an excellent entry-level impact exercise.
Box Jumps / Step-Ups: Jump up onto a stable 8-inch step or box and step back down(don't jump down to protect the joints).
Jumping Rope: A classic high-impact activity that provides consistent loading for the lower body.
Small Vertical Jumps: Jumping as high as possible, 10–20 times, twice a day with 30 seconds of rest between jumps has been shown in studies to improve hip bone density.
Walking is excellent for health, but bones adapt quickly. To stay strong, they occasionally need something different. As one researcher put it: “You have to surprise the bone.”
One Small Shift This Week
Maybe it’s:
daily sunscreen
a strength training session
experimenting with gentle impact training - I'm starting with jumping rope
or simply becoming more intentional about how you care for your body.
Small signals repeated consistently are what shape long-term outcomes. Consistency matters far more than intensity.
And remember: The goal isn’t perfection. The goal is stimulating the body enough to stay strong and responsive as we age.
Cheers,
Wendy