Strong Bones, Stronger You: How to Safeguard Your Bone Health After 50

As we age, our bodies change—our hair might turn gray, we may need a few more minutes to get moving in the morning, and unfortunately, our bones lose density. After 50, it’s especially important to take extra care of our bones to stay active, healthy, and strong for the long haul. 🦴💪
Did you know that women can lose up to 20% of their bone density in the first 5-7 years after menopause? 😱 That’s a pretty big deal! But the good news? There’s a lot you can do to safeguard your bone health and keep your bones strong, no matter your age. Let’s dive into some simple strategies!
Understanding Bone Health After 50
Bone density naturally decreases with age, especially for women. Hormonal changes during menopause, reduced physical activity, and diet changes all play a role in making our bones more fragile. And when our bones are more fragile, it means we’re at a higher risk for fractures and osteoporosis.
So, what can we do to fight back? Let’s talk about how you can build stronger bones!
1. Get Moving with Strength Training
Strength training and weight-bearing exercises are the absolute BEST ways to build and maintain bone density. 🏋️♀️ When you lift weights or do exercises like squats and lunges, your bones respond by getting stronger to support the load. Think of it as making a deposit into your bone bank account!
👉 Try This: Add 2-3 days of strength training to your weekly routine. Start small, with bodyweight exercises or light weights, and increase as you feel more comfortable.
2. Eat for Your Bones
Your bones are hungry for nutrients, and the best way to feed them is with a balanced diet. Calcium, Vitamin D, magnesium, and protein are essential for bone health.
- Calcium helps build and maintain bones. Think dairy, leafy greens, and almonds.
- Vitamin D is crucial for calcium absorption. Get it from sunlight or foods like fatty fish.
- Magnesium and Protein support bone structure and strength. Find them in nuts, seeds, and lean meats.
👉 Pro Tip: Try to get your nutrients from food, not supplements. Your body absorbs nutrients better from whole foods, and you’ll get a variety of benefits beyond just bone health. Here is a blog post with 3 days of sample bone building meals to help!
3. Adopt Bone-Boosting Lifestyle Habits
Simple changes in your lifestyle can go a long way in preserving your bone health:
- Quit Smoking: Smoking weakens bones.
- Limit Alcohol: Excessive alcohol can decrease bone density.
- Get Enough Sleep: Sleep helps bones repair and rebuild.
- Maintain a Healthy Weight: Being underweight or overweight can increase fracture risk.
These habits not only protect your bones but also improve your overall well-being!
4. The Right Way to Exercise Safely
“I’m afraid of breaking a bone during exercise!”
If this sounds like you, don’t worry! While exercising with low bone density or osteoporosis requires extra care, it’s still beneficial. Avoid high-impact activities like running or jumping. Instead, focus on safe, bone-friendly workouts like walking, strength training, and low-impact aerobics.
👉 Safety First: Work with a fitness professional who understands your needs, or check out my FREE Stronger Bones Starter Guide—it’s designed with safety in mind for every exercise.
5. The Power of Community
Staying motivated and accountable is easier when you have support. Find a community, fitness group, or friend to join you on your journey to better bone health. Sharing tips, progress, and encouragement can make a big difference.
Ready to Start?
It’s never too late to build stronger bones! Take action today to safeguard your bone health and keep doing the things you love for years to come. 💖
Download my FREE Stronger Bones Starter Guide for simple tips and a free beginner-friendly strength workout to get started on your bone health journey. Your future self will thank you!
Want even more help with your diagnosis of Osteoporosis?
➡️Click here to learn more and start building stronger bones today!