24: Lifestyle Strategies for Bone Health
Ep. 24
Which supplements really strengthen bones? Is walking enough to keep them strong or do you need something more? And how do you actually lower your risk of the kinds of falls that can change life overnight?
With advice coming from every direction, it's easy to waste time, money, and effort on things that don't truly make a difference. If you're over 50, post-menopausal, or simply planning to be stronger in the future, this second installment of my bone health series is packed with tools to help you take control of your bone health—starting today.
I'll share evidence-based strategies you can put into action right now, from spotting everyday habits that quietly weaken bones, to building an exercise routine proven to support bone density. We'll also cover simple, practical ways to make your home safer and reduce your risk of falls.
Read on for a clear, science-backed plan to protect your bones—and your independence—for years to come.
Listen to the full episode:
Bone Health Matters More Than You Think
Osteoporosis literally means "porous bones"—a condition where bones become fragile and more likely to fracture. While it can affect anyone, women face significantly higher risk after menopause due to hormonal changes that accelerate bone loss.
The statistics are sobering: 50% of women over 50 will suffer an osteoporosis-related fracture in their lifetime. These fractures can lead to pain, disability, and significant loss of independence.
But here's the empowering truth: while we can't change our age or genetics, there's a lot we can do naturally to strengthen our bones and reduce risk.
Two Habits Secretly Sabotaging Your Bones
According to the American Association of Clinical Endocrinologists, two lifestyle factors are particularly harmful to bone health:
Smoking: Tobacco use weakens bones by reducing the activity of osteoblasts (the cells that build bone). If you're smoking, quitting is one of the most powerful things you can do, not just for your bones but for your entire body.
Excessive Alcohol: Having more than two drinks per day interferes with how your body absorbs calcium. Alcohol also affects balance and increases fall risk, which leads to fractures. There's also data showing that more than two alcoholic beverages per day increases breast cancer risk.
The good news? Changing these habits can dramatically reduce fracture risk over time. If you're struggling to quit either, talk to your primary care doctor about resources like nicotine patches, medications, or counseling interventions.
The Real Truth About Bone Supplements
What You Actually Need
When people think about bone health, calcium often comes to mind first, and for good reason. The most evidence-based recommendations for bone health supplementation are calcium and vitamin D.
Calcium: The American Association of Clinical Endocrinologists recommends about 1,200 milligrams per day for postmenopausal women. And calcium is actually absorbed from food sources much better than from supplements—think dairy products, leafy greens, tofu, and fortified plant milks.
Vitamin D: Aim for 1,000 to 2,000 international units of vitamin D3. While we can get some from diet and sun exposure, most post-menopausal women are vitamin D deficient. Supplements are an inexpensive, effective way to improve bone health. When you take vitamin D with calcium, you actually absorb the calcium much better.
The Trendy Supplements: What's Worth Your Money?
Magnesium: This mineral is involved in bone structure and acts as a binding cofactor for calcium. The good news is, most women get enough through their diet if they're eating whole grains, nuts, seeds, legumes, and green vegetables. Supplementation should only be considered if you're deficient—and there's still not strong evidence that magnesium supplementation improves bone mineral density in women with normal levels.
Vitamin K2: This vitamin helps regulate calcium by directing it to bones and away from arteries. Recent studies show potential benefits, but the data is inconsistent. Most clinical guidelines don't yet recommend vitamin K2 as routine therapy. Important warning: if you're on blood thinners like Coumadin or Warfarin, vitamin K2 can interfere with how these medications work.
Strontium: Proceed with caution here. While prescription-strength strontium ranelate has shown fracture reduction benefits in clinical trials, it's not available in the United States as a dietary supplement. Over-the-counter strontium products aren't supported by current guidelines and have no clinical evidence for bone health benefits.
Movement That Builds Stronger Bones
Exercise isn't just good for cardiovascular health—it's essential for bone remodeling. Your bones need exercise to remodel in a healthy way and remain strong.
The Best Types of Exercise for Bone Health
Weight-bearing exercises: Walking, dancing, stair climbing.
Resistance training: This has the strongest evidence for increasing bone mineral density. Think lifting weights, Pilates, or any resistance exercise.
Balance and core training: Tai Chi and yoga help prevent falls.
The amazing thing about these exercises? They do double duty: strengthening your bones while improving balance, which reduces fall risk.
Plus, you don't need fancy equipment. Even bodyweight squats, light hand weights, or resistance bands can be effective.
New Research: Timing Matters
Exciting new research suggests that exercising after a protein-rich meal may enhance your bone-forming response. If you eat protein and then exercise afterward, you can have better bone formation.
Consider breaking up your strength training into two 10-minute sessions: one after a protein meal and another later in the day. This might actually provide more bone remodeling stimulus than one longer session.
Fall Prevention
While anyone can fall, women with osteoporosis are especially vulnerable to fractures. Fall prevention is absolutely vital to any bone health strategy.
Simple Home Modifications
Install grab bars in the bathroom (I know it's not aesthetically pleasing, but it will keep you safe)
Improve lighting in hallways and stairs (dimly lit areas make it harder to see steps clearly)
Remove loose rugs and clutter
Add non-slip mats in your shower
Review Your Medications
Certain medications like sedatives or some antidepressants can make you sleepy and increase fall risk. Talk to your doctor about alternatives, dose adjustments, or timing changes to keep yourself safe.
When to Seek Professional Help
If you've already had a fall or your balance is changing, consider physical therapy and occupational therapy. They can work on balance training and conduct a home assessment to create a personalized fall prevention program.
Your Action Plan for Stronger Bones
Lifestyle Changes:
Quit smoking and limit alcohol to no more than two drinks per day
Focus on getting calcium from food sources when possible
Take 1,000-2,000 IU of vitamin D3 daily
Smart Supplementation:
Magnesium only if you're deficient
Vitamin K2 looks promising but isn't standardized yet (and can interact with blood thinners)
Skip over-the-counter strontium
Movement Strategy:
Include weight-bearing exercises, resistance training, and balance work
Try exercising after protein-rich meals for enhanced bone formation
Consider breaking workouts into two shorter sessions
Fall Prevention:
Make simple home safety modifications
Review medications with your doctor
Consider professional help if balance is an issue
All of these strategies are safe, powerful, and completely within your control. While medications may still play a role for some women, these lifestyle changes are the foundation of what will keep you healthy (with or without prescription intervention).
This is something everyone should be doing at baseline. Then your doctors can discuss whether medication is indicated for your specific situation.
Remember: your bones are listening. The choices you make today about nutrition, movement, and safety can protect your independence and quality of life for years to come. Start with one or two strategies and build from there—every step counts toward stronger bones and a stronger you.
Want to dive deeper into bone health? Listen to the full podcast episode for more detailed insights and if you're interested in personalized guidance for navigating perimenopause, menopause, and metabolic health, I'd love to help. Visit eastsidemm.com to book a consultation and learn about upcoming programs designed specifically for women like you.