Let’s be honest, when your knees start cracking as you get up out of a chair or off the couch, it’s time to talk about bone health. Your bones may be showing or shouting😆 signs of aging, but that doesn’t mean you can’t set them straight. This is your BS-free guide to stronger bones (and sanity), especially if you’re navigating menopause, midlife, or just want to stay upright and active for the long haul. 🦴💃

Bones do more than just support us. They help protect our organs, facilitate movement, and store calcium. But as we age, bones naturally lose strength, making it even more important to care for them now, not just when your doctor drops the “O” word: osteoporosis. I have heard this from many clients and friends, and it is not a pleasant diagnosis to manage. Fortunately, with a few smart habits and nutrition tweaks, you can keep your bones strong, healthy, and hopefully crack-free. 🙏🏼

This guide breaks down what happens to our bones as we age, who’s most at risk for osteoporosis, and the realistic (read: doable!) steps you can take to protect your bone health, starting today.

What Actually Happens to Our Bones Over Time

(And Why They’re Not as Tough as They Used to Be)

Genetics plays a role in your bone health, but it’s not the whole story. If your body isn’t getting or absorbing enough calcium and vitamin D, your bones may start to weaken over time. Osteoporosis, literally meaning “porous bone,” happens when your body breaks down more bone than it builds. As bone density decreases and gaps within the bone structure grow, bones become more fragile. And yes, that means they can break from something as small as a minor bump or even a sneeze. If you’ve ever experienced a stress fracture or a broken bone without a significant traumatic injury, it’s a big, flashing sign⚠️; it’s time for a bone density test.

Your body is constantly remodeling bone, breaking it down and rebuilding it. When you’re younger, this process is on your side. However, after the age of 30 😬, bone breakdown gradually starts to outpace bone building. If your nutrition isn’t supporting the process (see how much specifically you need here), your bones are even more vulnerable. Add in low calcium or vitamin D intake, and you’ve got a recipe for thinner, weaker bones over time. That’s why early prevention and good nutrition matter. (1)

Osteoporosis is the main villain here, a silent condition that weakens bones so much that even a minor fall can lead to a fracture. Common targets? Your hips, wrists, and spine. (1, 2)

Who’s Most at Risk for Osteoporosis?

(Spoiler: It’s More of Us Than You’d Think)

Osteoporosis affects over 50 million people in the U.S., and more than half of women over 50 are likely to break a bone because of it. (2) Not fair, right?!

You may be at higher risk if you:

• Are female (especially postmenopausal)
• Are over 50
• Have a small body frame or a BMI under 19
• Are of white or Asian descent
• Have a family history of osteoporosis or fractures
  

And let’s not forget osteopenia, the other “o” word (nope, not that one😜), a milder form of bone loss that can lead to osteoporosis if left unchecked and/or untreated. (2, 3) Osteopenia is a serious smoke signal to get on your bone-building game.

How to Check In on Your Bone Health

(AKA: Should You Ask for a Bone Density Test?)

Postmenopausal women younger than 65 years with one or more risk factors for osteoporosis, a history of fractures, or if you are over 65 years old, or meet any of the risk factors above, it’s time to ask about a DEXA scan (also called a bone density scan). I want to emphasize that if you meet any of the risk factors above, as my clients and friends have, who have been in their 40s and 50s and have a need for a DEXA scan…This quick, painless test measures the strength of your bones using X-rays and can help detect bone loss before it becomes a significant issue. (2)

If you’ve already had a DEXA scan, you’re familiar with the go-to test for measuring bone density. But did you know that there’s now a newer, radiation-free technology called REMS (Radiofrequency Echographic Multi-Spectrometry)? It uses ultrasound instead of X-rays to assess bone health and has shown similar accuracy to DEXA in studies (9). REMS could be beneficial for those who are pregnant, planning to become pregnant, or have conditions where frequent scans are needed, without adding extra radiation. Bonus: It’s portable, repeatable, and even provides a more comprehensive picture of your bone quality, not just quantity. (4) 👏🦴

What to Eat for Stronger Bones

(Foods That Feed Your Frame)

Strong bones need solid nutrition. That means focusing on two rock-star nutrients: calcium and vitamin D (as we discussed back in this blog!)

Calcium: The Backbone of Your Bone Health

(Yes, Dairy Helps, But So Do These Surprising Sources)

Calcium helps keep your bones strong and supports your muscles, nerves, and heart. But your body doesn’t make calcium on its own. It pulls it from your bones if you’re not getting enough from food. Ouch. (5, 6).

Calcium-rich foods include:

• Dairy: milk, cheese, yogurt
• Leafy greens: bok choy, kale, collards, broccoli (spinach has calcium too, but its oxalates make it harder to absorb)
• Canned fish with bones: salmon, sardines
• Fortified foods: cereal, soymilk, orange juice, breads, flours
• Almonds, sesame seeds, and tahini
• Tofu (made with calcium sulfate)
• Figs
• And of course, this smoothie and these chickpeas 🥰
  

Women aged 51 and older need approximately 1,200 mg of calcium daily. Consult with your healthcare provider to determine if a supplement may be beneficial. (1, 7)

Vitamin D: Calcium’s BFF

(You Need Both for a Stronger Skeleton)

Vitamin D helps your body absorb calcium and supports muscle and immune function, because healthy bones and muscles make falls (and fractures) less likely. (7, 8)

Good sources of vitamin D:

• Fatty fish: salmon, sardines, trout🐟
• Egg yolks🥚
• Fortified foods: milk, cereal, orange juice🥛
• Sunlight! Your skin makes vitamin D with sun exposure (just don’t burn yourself doing it)☀️
  

Adults over 70 should aim for 800 IU of vitamin D daily. Supplements can be beneficial, especially during the winter or when you spend most of your time indoors. (1, 5, 7, 8)

🧲 Magnesium: The Unsung Hero of Bone Health

(Quietly Strengthening Your Skeleton and Helping Calcium Do Its Thing)

Magnesium plays a crucial role in the structural development of bones. It also plays a role in the active transport of calcium. An adult body contains approximately 25 grams of magnesium, with 50% to 60% of it present in the bones. (9)

Good sources of Magnesium:

• Green leafy vegetables
• Legumes
• Nuts and seeds
• Whole grains

Best Exercises for Bone Strength

(Move It So You Don’t Lose It)

Bones are living tissue and therefore, they respond to movement! Specifically, weight-bearing and resistance exercises are key to building and maintaining strong bones. (10)

Try these weight-bearing activities:

• Brisk walking or jogging
• Dancing
• Stair climbing
• Tennis or pickleball 🏓(my favorites!)
• Soccer (or just chasing your kids/dogs around!)
  

Add resistance training for muscle and bone benefits:

• Bodyweight moves like pushups or boxing 🥊
• Resistance bands
• Free weights💪🏼
• Machines at the gym
  

Balance training, such as tai chi or lunges, also helps reduce the risk of falls (a big bonus!). (10)

Aim for 150 minutes of moderate exercise each week, with at least two days of strength training, according to U.S. guidelines. (10)

Lifestyle Habits That Impact Bone Health

(Avoid These Bone Busters)

Want to keep those bones on your good side? Be mindful of these:

• Tobacco use – smoking weakens bones and interferes with calcium absorption. (11)
• Excess alcohol – Long-term alcohol use can mess with your bone-building formula, disrupting hormones, cells, and growth factors, which ultimately weakens bones and raises your risk of fractures. (12)
• High sodium intake – too much salt may increase calcium loss. If you’re aiming for strong bones, especially if you’re postmenopausal or at risk of osteoporosis, it’s a smart move to reduce your sodium intake. Ideally, staying under 2,300 mg per day (or closer to 1,500 mg if at risk). (13)
• Hormonal shifts and medications – talk to your doctor if you’re on long-term steroids or dealing with menopause, thyroid issues, etc (1, 2, 3).
  

The Bottom Line: Show Your Bones Some Love❤️

(They’re Quietly Holding Everything Together)

Bone health might not be flashy, but it is foundational. You don’t have to go full bodybuilder or chug gallons of milk, just take consistent, reasonable steps that help your bones help you.

And if your bones are already behaving badly? No shame. Just start now. Whether you’re rebuilding, maintaining, or just trying to avoid sounding like a glow stick every time you stretch, your bones are worth it. 🦴✨

Ready to Build Better Bones? Here’s Your Strong-Bones Starter Checklist:

✅ Eat calcium-rich foods daily (dairy, leafy greens, fortified foods, etc.)
✅ Get your vitamin D via food, supplements, or sunshine
✅ Balance your plate with whole foods (skip the ultra-processed stuff)
✅ Add produce + protein to snacks for bonus bone points
✅ Move your body and mix in weight-bearing and strength training
✅ Don’t smoke and go easy on the alcohol
✅ Talk to your provider about a bone density scan if you’re 50+ (like today!)
✅ Consider supplements only if your diet or labs show you need them

We all have that list of good intentions, but don’t let your bones get stuck there. Make this the one thing you move from someday to today, because strong bones mean a stronger you. A little love now goes a long way…❤️

Want personalized help creating a bone-loving meal plan or figuring out which habits fit your lifestyle? I’ve got your back (and your bones 🦴😉).
Schedule a session with me ➡️ here, and we can start building a stronger you!

References

1. Mayo Clinic. (2025, January 25). Bone health: Tips to keep your bones healthy. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060
2. Cleveland Clinic. (2023, July 20). Osteoporosis. https://my.clevelandclinic.org/health/diseases/4443-osteoporosis
3. National Institute of Arthritis and Musculoskeletal and Skin Diseases. (2022, December). Osteoporosis. https://www.niams.nih.gov/health-topics/osteoporosis 
4. Al Refaie A, Baldassini L, Mondillo C, Giglio E, De Vita M, Tomai Pitinca MD, Gonnelli S, Caffarelli C. Radiofrequency Echographic Multi Spectrometry (R.E.M.S.): New Frontiers for Ultrasound Use in the Assessment of Bone Status-A Current Picture. Diagnostics (Basel). 2023 May 9;13(10):1666. doi: 10.3390/diagnostics13101666. PMID: 37238151; PMCID: PMC10217295. https://pmc.ncbi.nlm.nih.gov/articles/PMC10217295/
5. National Health Service. (2024, April 25). Food for healthy bones. https://www.nhs.uk/live-well/bone-health/food-for-strong-bones/
6. National Institute of Arthritis and Musculoskeletal and Skin Diseases. (2023, May). Calcium and Vitamin D: Important for Bone Health. https://www.niams.nih.gov/health-topics/calcium-and-vitamin-d-important-bone-health
7. United States Department of Agriculture. (n.d.). Food Sources of Calcium. Dietary Guidelines for Americans. https://www.dietaryguidelines.gov/food-sources-calcium
8. United States Department of Agriculture. (n.d.). Food Sources of Vitamin D. Dietary Guidelines for Americans. https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources-vitamin-d
9. Al Alawi AM, Majoni SW, Falhammar H. Magnesium and Human Health: Perspectives and Research Directions. Int J Endocrinol. 2018 Apr 16;2018:9041694. doi: 10.1155/2018/9041694. PMID: 29849626; PMCID: PMC5926493.https://pmc.ncbi.nlm.nih.gov/articles/PMC5926493/
10. National Institute of Arthritis and Musculoskeletal and Skin Diseases. (2023, May). Exercise for Your Bone Health. https://www.niams.nih.gov/health-topics/exercise-your-bone-health
11. Al-Bashaireh AM, Haddad LG, Weaver M, Chengguo X, Kelly DL, Yoon S. The Effect of Tobacco Smoking on Bone Mass: An Overview of Pathophysiologic Mechanisms. J Osteoporos. 2018 Dec 2;2018:1206235. doi: 10.1155/2018/1206235. PMID: 30631414; PMCID: PMC6304634. https://pmc.ncbi.nlm.nih.gov/articles/PMC6304634/
12. Godos J, Giampieri F, Chisari E, Micek A, Paladino N, Forbes-Hernández TY, Quiles JL, Battino M, La Vignera S, Musumeci G, Grosso G. Alcohol Consumption, Bone Mineral Density, and Risk of Osteoporotic Fractures: A Dose-Response Meta-Analysis. Int J Environ Res Public Health. 2022 Jan 28;19(3):1515. doi: 10.3390/ijerph19031515. PMID: 35162537; PMCID: PMC8835521. https://pmc.ncbi.nlm.nih.gov/articles/PMC8835521/
13. Cui, Y., Sun, K., Xiao, Y., Li, X., Mo, S., Yuan, Y., Wang, P., Yang, L., Zhang, R., & Zhu, X. (2022). High-salt diet accelerates bone loss accompanied by activation of ion channels related to kidney and bone tissue in ovariectomized rats. Ecotoxicology and Environmental Safety, 244, 114024. https://doi.org/10.1016/j.ecoenv.2022.114024