There’s rarely a moment when we’re not juggling it all: careers, family, to-dos, and personal goals. Tack on the holiday hustle, and it’s no wonder most of us are overwhelmed. Amid the tug and pull of daily life, it’s easy to forget about the silent foundation holding us up: our bones. Often taken for granted, they quietly support everything we do. Meanwhile, they’re constantly breaking down and rebuilding. With that in mind, are your current habits building healthy bones—for decades to come—or increasing your risk of bone issues later in life?
The good news: it’s never too early to prioritize bone health. Whether you’re in your 20s, 30s, 40s, or beyond, there are practical steps you can take to support strong, healthy bones. And they start here.
Featured image from our interview with Sanne Vloet by Michelle Nash.
Why Healthy Bones Matter
If you want to live an active, vibrant life, healthy bones are imperative. They’re our allies, enabling us to move and live with ease. When we prioritize bone health, we’re investing in our future. We’re preserving strength, mobility, and independence as we age. Said differently: strong bones help us stay active and pain-free—but they’re also the golden ticket to aging with confidence! By maintaining bone health today, we set ourselves up for a lifetime of vitality and resilience.
Understanding Bone Health
Unless you’ve injured a bone (or have a bone health condition, like arthritis), it’s easy to ignore our bones. But they play a crucial role in our daily lives. Beyond structural support, they protect our organs, store essential minerals, and help us move! Just like any other part of our body, they need attention and care. Everything from eating a calcium-rich diet to strength training helps build a solid foundation for resilient bones. Fortunately, it’s not too late to prioritize your bone health—and it’s all rooted in small, consistent steps.
What are bones made of?
Our bones are more than rigid structures. They’re dynamic systems made of minerals (like calcium and phosphorus), protein (mainly collagen), and living cells. These cells work tirelessly to keep our skeletons strong through a process called remodeling, where old bone is broken down, and new bone is formed.
When does bone loss start?
Inevitably, our bones lose strength over time. They’re at their strongest in our 20s and early 30s, but by our mid-30s, the body naturally begins to lose bone mass faster than it can rebuild it. For women, this process accelerates during menopause when estrogen levels drop—a key hormone that helps maintain bone density.
What speeds up bone density loss?
Several factors can speed up bone density loss (putting us at greater risk for fractures and other bone-related issues). Therefore, understanding what accelerates bone loss is key to protecting our bone health.
Poor Diet
Lack of essential nutrients like calcium, vitamin D, and magnesium can weaken bones over time. Diets high in sodium, caffeine, or alcohol can also contribute to bone loss.
Hormonal Imbalances
Conditions like amenorrhea (absence of menstruation) lead to lower estrogen levels, which accelerates bone loss. Menopause also results in a significant drop in estrogen, contributing to osteoporosis risk.
Physical Inactivity
Lack of weight-bearing exercise (like jogging or strength training) can lead to decreased bone density. Bones need regular movement—and load-bearing activity—to stay strong.
Chronic Stress
A lesser-known fact, elevated cortisol levels can weaken bones over time. Too much cortisol interferes with bone formation and calcium absorption.
Smoking
Nicotine and other chemicals in cigarettes interfere with bone health by decreasing blood flow to bones. This impairs calcium absorption and increases the risk of fractures.
Certain Medications
Long-term use of corticosteroids, anticonvulsants, and some cancer treatments can accelerate bone loss by affecting bone remodeling or calcium balance.
Medical Conditions
Unfortunately, diseases like rheumatoid arthritis, hyperthyroidism, type 1 diabetes, and celiac disease increase the risk of bone loss—due to factors like inflammation, hormonal imbalances, or nutrient malabsorption.
Low Body Weight
If you’re prone to low body weight (coupled with an eating disorder), you’re at higher risk because you may not have sufficient fat—or nutrient storage—to support bone health.
Genetics
Family history and genetics also play a role in bone health. You may be predisposed to conditions like osteoporosis or other bone diseases.
Age
As we age, bone density naturally decreases. This makes bones more fragile and susceptible to fractures. As mentioned, this process accelerates after menopause.
Why are women at higher risk of weak bones?
Hormonal changes throughout life—during pregnancy, breastfeeding, perimenopause, and menopause—can make women more vulnerable to bone loss. Genetics also play a role, meaning if osteoporosis runs in your family, you may be at a higher risk.
The Role of Nutrition in Building Healthy Bones
This heightened risk makes proper nutrition even more critical for women. Fortunately, the foods you eat can significantly impact your bone strength, helping to counteract hormonal changes and genetic predispositions!
Key Nutrients for Bone Health
- Calcium: The superstar of bone health. Women need about 1,000 mg per day (and 1,200 mg after age 50). You can find it in dairy products, leafy greens, almonds, and fortified plant-based milks.
- Vitamin D: This nutrient is the gatekeeper for calcium absorption. Sunshine is the best source, but you can also get it from fatty fish, eggs, and fortified foods.
- Magnesium: Helps convert vitamin D into its active form. Sources include nuts, seeds, and dark chocolate.
- Vitamin K2: Directs calcium to your bones instead of your arteries. Find it in fermented foods like natto or cheese.
- Protein: Your bones are 50% protein by volume. Aim to include eggs, lean meats, beans, and tofu in your meals.
- Trace Minerals: Zinc, boron, and phosphorus are unsung heroes for bone strength.
Top Bone-Building Foods
You don’t need a restrictive diet to support bone health—just a variety of nutrient-dense options.
- Dairy: Milk, yogurt, cheese.
- Plant-based options: Fortified almond or soy milk, tahini, and tofu.
- Leafy greens: Kale, spinach, and bok choy.
- Seafood: Sardines and salmon (with bones).
- Nuts and seeds: Almonds, chia seeds, and sunflower seeds.
What to Avoid
- Excess salt: Linked to calcium loss. Excess salt (which is about 2,300 mg—or roughly one teaspoon—for most adults).
- Sugary drinks: Carbonated sodas can weaken bones.
- Too much caffeine: Can interfere with calcium absorption (if consumed in large amounts).
Protein for Bone Health
Let’s talk about protein. After all, it provides the building blocks necessary for bone formation and repair. While calcium and vitamin D typically take the spotlight, protein is just as important for maintaining bone strength. Adequate protein intake helps improve bone density, supports the production of collagen (which gives bones flexibility), and aids in the absorption of calcium. Studies show that a protein-rich diet—particularly from lean sources like fish, poultry, legumes, and plant-based options—can help reduce the risk of fractures and promote overall bone health.
Not sure how much protein you need? Check this personalized protein guide.
Lifestyle Habits for Healthy Bones
Beyond diet, what lifestyle choices help maintain strong, healthy bones? From physical activity to stress management, your daily habits either support or hinder your bone health.
Move for Stronger Bones
To no surprise, exercise is vital for maintaining bone density.
- Weight-bearing exercises: Think walking, jogging, or dancing.
- Strength training: Lifting weights can increase bone density in areas prone to fractures, like the hips and spine.
- Balance and flexibility exercises: Yoga and pilates can prevent falls and fractures.
- Heat and cold therapy: Both sauna and cold plunge can support healthy bones by promoting circulation and reducing inflammation. Regular use may enhance recovery, reduce muscle stiffness, and help manage stress—factors that indirectly contribute to better bone health.
Sleep and Stress Management
Chronic stress can increase cortisol levels, which may weaken bones over time. Similarly, sleep is when your body repairs itself, including your bones. Aim for 7-9 hours of quality sleep each night.
What supplements support healthy bones?
Along with diet and lifestyle, the right supplements can help fill in the gaps to support long-term bone health.
- Calcium supplements: Opt for calcium citrate if you’re prone to stomach issues.
- Vitamin D3 with K2: This combination ensures calcium goes where it’s needed—your bones.
- Magnesium glycinate: Gentle on digestion and helps balance calcium levels.
Chat with your healthcare practitioner before adding a bone-supporting supplement to your routine.
Long-Term Strategies for Healthy Bones
As we age, our bone health needs evolve. What works in your 20s may not be as effective in your 40s or 50s, so it’s important to adapt your approach as you go through different life stages.
- 20s-30s: Focus on building peak bone mass with plenty of calcium, vitamin D, and exercise.
- 40s: Maintain your bones with consistent strength training and a nutrient-rich diet.
- 50s and beyond: Slow bone loss by addressing hormonal changes and considering supplements.
Can you track your bone health?
Yes! Regular tracking—through methods, like bone density tests (DEXA scans)—helps assess bone strength. They also detect early signs of bone loss or osteoporosis. Additionally, tracking lifestyle factors (diet, exercise, etc.) provides valuable insight into how your habits are supporting or hindering your bone health over time. Lastly, monitoring calcium and vitamin D levels also offer clues about your bone’s nutritional needs.
Don’t ignore early warning signs like frequent fractures or a stooped posture. Lifestyle changes and medication, when needed, can make a big difference.
Your Bone Health Checklist
To bring this full circle, building healthy bones doesn’t have to be overwhelming. To begin, hone in on small, consistent changes:
- Eat a diet rich in calcium, vitamin D, and protein.
- Incorporate weight-bearing and strength-training exercises.
- Get enough sleep (and manage stress effectively!).
- Stay proactive—schedule a bone density scan if needed and adjust your habits as you age.
Your bones are your lifelong support system. Treat them well today, and they’ll carry you into a stronger tomorrow.
