As women, we often focus on heart health, skin care, and weight management, but there’s another crucial aspect of our health that deserves attention: our bones. If you’re 35 or older, now is the perfect time to prioritize bone health. Did you know that up to 20% of bone loss can occur during menopause stages? With approximately 1 in 10 women over 60 affected by osteoporosis worldwide, taking proactive steps today can help you maintain strong bones for decades to come.
I’ve compiled the five most essential, evidence-based habits that can significantly impact your bone health. Let’s dive in!
1. Lift Heavy, Lift Smart
Your bones respond to one thing above all else: being challenged. And nothing challenges them quite like progressive resistance training — gradually increasing weight over time. The research is crystal clear: two to three sessions per week of compound movements like squats, deadlifts, overhead presses, and rows will build bone density better than anything else. You’ll want to work in the 4–5 set range, keeping reps between 3–8 at about 70–85% of your maximum effort.
New to lifting? Start with bodyweight sit-to-stands, dumbbell step-ups, or farmer’s carries. Once you can knock out 12 solid reps with good form, add weight and drop the rep count.
Want to supercharge the effect? Add five minutes of impact work like jump rope, skipping, or gentle box hops — but only if your joints and pelvic floor are healthy. Your bones actually respond better to quick, sharp forces than slow, steady ones. On off days, consider a weighted vest walk (5–10% of your body weight) for extra loading, but don’t mistake this for a replacement for actual strength training.
Form trumps everything: keep your spine neutral, hinge from your hips, and progress slowly. If you’re dealing with osteoporosis or have a history of fractures, get clearance from a qualified professional before adding impact work or heavy loading. This isn’t some trendy fitness fad — it’s what the research consistently supports and what your 65-year-old self will thank you for.
Prioritize progressive, multi-joint resistance training
2. Prioritize Calcium and Vitamin D
Think of calcium and vitamin D as the dynamic duo for bone health. Calcium provides the building blocks, while vitamin D ensures your body can actually use them.
Women between 19–50 need about 1,000 mg of calcium daily, increasing to 1,200 mg after 50. Great sources include dairy products, leafy greens like kale and spinach, canned fish with edible bones or chia seeds.
For vitamin D, the official recommendation is 600–800 IU daily [1]. Your body produces vitamin D naturally when exposed to sunlight, but you can also find it in fatty fish, egg yolks, and fortified foods. Since many women don’t get enough from diet and sun alone, a supplement might be necessary — especially during winter months or if you live in northern regions. If considering a supplement, aim for a combination of vitamins D3-K2 which will ensure optimal calcium utilization and bone protection effect.
Calcium and vitamin D work hand in hand to ensure strong and healthy bones
During pregnancy and breastfeeding, calcium intake becomes even more critical. If you don’t consume enough, your body will literally borrow calcium from your bones to support your baby’s development.
3. Power Up Your Protein Intake
Collagen, which is a type of protein, forms the flexible framework of bone. It accounts for about half of your bones volume but roughly one-third of its dry weight [2]. Which is why adequate protein intake supports both bone formation and calcium absorption.
We want to aim for 0.8–1.0 grams of protein per pound of ideal body weight daily.
The benefits of high protein intake go beyond bone health. Eating 25–30g of high-quality protein and at least 2.5g of leucine per meal triggers muscle-protein synthesis [3]. Muscle protein synthesis is your body’s process of repairing and building muscle after stress like exercise, using protein as the building blocks. Stronger muscles exert harder mechanical pull on the bone, which naturally helps strengthen them. High protein also increases satiety which helps glycemic control and weight management.
The greatest benefit for bone health comes when combining regular exercise with high protein and sufficient calcium consumption
Focus on quality protein sources like lean beef, chicken, salmon, shrimps, eggs. The greatest benefits come when you combine adequate protein with sufficient calcium and regular exercise — they work synergistically to protect your bones.
4. Ditch Smoking and Limit Alcohol
If you need another reason to quit smoking, here it is: smoking significantly accelerates bone loss. Research shows that bone density is more strongly related to how long you’ve smoked rather than how much you smoke daily.
Smoking and alcohol consumption both contribute to accelerating bone loss
The good news? Your body can recover. Former smokers who quit at ages 20, 30, or 40 showed significant improvements in bone density compared to those who continued smoking.
As for alcohol, moderation is essential. Heavy drinking reduces bone mass and increases fracture risk by interfering with the bone remodeling process. Aim for zero alcohol, but limiting yourself to no more than one alcoholic drink per day to protect your bones is already a great step.
5. Prioritize Sleep and Stress Management
The connection between sleep, stress, and bone health is powerful — yet often overlooked.
Aim for at least 7 hours of quality sleep each night. Studies of over 11,000 postmenopausal women found that those sleeping 5 hours or less had significantly lower bone mineral density compared to women getting 7 hours [4]. The difference was equivalent to one year of aging!
Good sleep and stress management are often overlooked but essential to maintaining goo health
Equally important is managing stress. When you’re chronically stressed, your body produces excess cortisol, creating a triple threat to bone health: it breaks down existing bone, prevents new bone formation, and reduces calcium absorption.
Incorporate stress management techniques like regular exercise, meditation, and maintaining social connections. Your bones will thank you!
Start Today, Benefit Tomorrow
The best time to begin these bone-protective habits was in your 20s — but the second-best time is now. We build bone fastest during childhood and adolescence. For most women, peak bone mass is reached in the late 20s, and for most men in the early 30s. After that, bone remodeling continues, but the balance gradually tips toward loss — accelerating for women in the years around menopause.
It’s never too late to start — your 80-year-old self will thank you for today.
Consider asking your doctor about bone density screening, especially if you have risk factors like a family history of osteoporosis or early menopause. The American Association of Clinical Endocrinologists recommends bone density evaluation for all women aged 50 and older, with earlier screening for those at higher risk.
Remember that nutrients work together. Along with calcium and vitamin D, magnesium plays an important role in bone health. Studies indicate that magnesium therapy can prevent fractures and increase bone density in 71% of treated women [5].
By incorporating these five evidence-based habits into your daily routine, you’re making an investment in your future mobility, independence, and overall health. Your 60, 70, and 80-year-old self will be grateful you started today!
References
[1] National Institute of Health Vitamin D Fact Sheet for Health Professionals
[2] Feng X. Chemical and Biochemical Basis of Cell-Bone Matrix Interaction in Health and Disease. Curr Chem Biol. 2009 May 1;3(2):189–196. PMID: 20161446.
[3] Mamerow MM et al Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr. 2014 Jun;144(6):876–80. PMID: 24477298.
[4] Ochs-Balcom HM et al. Short Sleep Is Associated With Low Bone Mineral Density and Osteoporosis in the Women’s Health Initiative. J Bone Miner Res. 2020 Feb;35(2):261–268. PMID: 31692127.
[5] Stendig-Lindberg G et al. Trabecular bone density in a two year controlled trial of peroral magnesium in osteoporosis. Magnes Res. 1993 Jun;6(2):155–63. PMID: 8274361.
About the Author: This article was written by Marie, certified strength coach specializing in women's fitness, pre- and post-natal training and menopause coaching. With a PhD in computational chemistry and years of experience in healthcare AI, Marie brings scientific rigor to evidence-based coaching.
For personalized guidance and programs designed specifically for women, check out our coaching programs and digital products.
