Let’s talk about something we don’t often see on social media or in the news: bone loss.
Sure, glowing skin and flat abs get all the attention—but what about the literal framework holding up your entire body?
If you’re a woman in your 40s or 50s, here’s the truth: bone health matters now more than ever. Why? Because once estrogen starts to decline during perimenopause and menopause, bone breakdown starts to outpace bone building. And most of us don’t notice until something cracks—literally.
Here are some scary facts about bone loss:
- We lose up to 20% of our bone density in the first 5-7 years after menopause due to declining estrogen levels
- 1 in 2 women over 50 will break a bone due to osteoporosis
These facts are scary! But here’s the good news, it’s not too late to change things. Our bodies have the ability to build new bone and halt age related bone loss. In this post, I have the most common bone losing habits I see in my clients and how to fix them!
Before we dive into the worst habits, let’s cover a few things that increase your risk of bone loss:
Common Risk Factors for Bone Loss
You may be at higher risk if you:
- Are female and over age 45
- Have gone through menopause (especially early menopause)
- Have a family history of osteoporosi
- Are underweight or have a history of disordered eatin
- Take medications like steroids, PPIs, or anti-seizure drugs
- Smoke or drink alcohol regularly
- Don’t get enough calcium, vitamin D, or protein
- Are sedentary or avoid strength-based workouts
- Have certain medical conditions (like thyroid disease or autoimmune disorders)
Even if you check some of these boxes—don’t panic. Knowledge is power, and there’s so much you can do to strengthen and protect your bones.
Let’s start by ditching these 5 sneaky bone-busting habits:
1. Skipping Strength Training
Why it’s bad:
Your bones love a good challenge. Without resistance, your bones don’t get the signal to stay strong—and they slowly become thinner and more fragile. Walking and yoga are great, but they’re not enough to maintain bone density as you age.
What to do instead:
Incorporate full-body strength training 2–3x per week. Focus on weight-bearing, compound movements like:
- Squats and lunges (load those hips and legs!)
- Deadlifts (great for your spine and glutes)
- Push-ups, rows, and overhead presses (upper-body bones need love too)
You don’t have to lift like a bodybuilder—just challenge your muscles enough to stimulate bone growth.
For more information on how to get started strength training, check out this blog post:
Strength Training for Women Over 40: A How to Guide
2. Drinking Alcohol Too Often
Why it’s bad:
A glass of wine here and there? No problem. But chronic or heavy alcohol use interferes with your body’s ability to absorb calcium and make new bone. It also increases inflammation and raises your risk of falling, which is a big deal if your bones are already weak.
What to do instead:
If you drink, try to stick to:
- No more than 1 drink per day (and not every day)
- Alcohol-free days during the week
- Bone-boosting beverages like mocktails with mineral water, herbal tea, or a protein shake instead
Think of moderation not as deprivation, but as protection. Your future self will thank you.
3. Sitting Too Much
Why it’s bad:
Your bones respond to the impact of movement. When you’re sitting all day, they get zero stimulation. Over time, this contributes to muscle loss, poor posture, and—you guessed it—bone loss, especially in your spine and hips.
What to do instead:
- Get up every 30–60 minutes for a quick stretch or walk
- Use a standing desk for part of your workday
- Try a walking meeting or a post-lunch loop around the block
- Add short bursts of activity throughout your day (bodyweight squats, stairs, or even dancing while cooking)
- Go for a quick 10-minute walk after meals. This helps with digestion and lowering blood sugar.
Motion is medicine—for your joints, muscles, and your bones.
4. Under-Eating (Especially Protein!)
Why it’s bad:
Restrictive diets and calorie-cutting might seem like the solution for weight gain in midlife, but they come at a cost. Your bones rely on steady nutrition—especially protein, calcium, magnesium, and vitamin D. If you’re under-eating or skipping meals, your bones miss out on key building blocks.
What to do instead:
- Eat regular, balanced meals with plenty of protein (like eggs, tofu, tempeh, lentils, meat, Greek Yogurt, cottage cheese or protein powder)
- Make sure you’re getting calcium from sources like fortified plant or dairy milk, leafy greens, tahini, and almonds
- Consider a vitamin D supplement if you’re not getting enough sunshine
- Aim for 30-40 grams of protein per meal
You’re not eating “too much” by fueling your body—you’re investing in your strength and vitality.
5. Ignoring Preventive Screenings
Why it’s bad:
Most women don’t know they have low bone density until they fracture something. Osteopenia and osteoporosis are silent. And once the damage is done, it’s harder (though not impossible!) to reverse.
What to do instead:
Ask your doctor about getting a DEXA scan if you:
- Are postmenopausal
- Have risk factors (see list above)
- Have had a fracture or significant bone loss in the past
- Are on medications that affect bone metabolism
The DEXA scan is quick, painless, and gives you the info you need to take action before it’s too late. If your doctor won’t order one for you, first of all get a new provider but second, there are businesses out there and some high-end gyms that offer Dexa scanning. That is what I did and paid $99 for the test. It not only provided me with my bone density but also my visceral fat, total body fat percentage and muscle mass. Worth every penny!
Read more about Dexa Scans here.
Want to Start Taking Care of Your Bones Today?
I’ve put together a FREE Bone Building Blueprint for women just like you—because your bones deserve better than guesswork.
Inside, you’ll get:
- Bone boosting supplement recommendations
- My go-to strength training moves for midlife women
- Daily lifestyle tips that actually make a difference
👉 Click here to grab your FREE Bone Building Blueprint!
Your bones support everything you do—let’s return the favor. 💪
