What Every Woman Should Know About Her Bones

Most of us never really learn about bone health, which is why osteoporosis catches so many women off guard. It’s called a silent disease because you can’t feel your bones getting weaker, and for many women the first sign is a fracture. About one in two women over 50 will break a bone because of osteoporosis, and up to one in four men will too. That number is shockingly high.


Many people assume osteoporosis is just part of getting older, especially if it runs in the family. Genetics do play a role, but your family history is not your destiny. How you move and how you eat make a real difference. And if you’re in perimenopause or menopause, now is one of the most important times to pay attention.

Your bones are always changing

The coolest thing about bones is that they’re alive. Your skeleton is constantly being broken down and rebuilt. About 10% of it is remodeled every year, which means you have an essentially new skeleton every ten years. That means your bones respond to what you ask of them. It also means the balance can shift. Until about age 30, we build more bone than we lose, and that building starts early. Even before and during puberty, kids are laying down bone density, which is why active play matters so much, especially activities with impact like running, jumping, and sports. The goal is to reach your full bone potential so you don’t start adulthood at a deficit. After 30, the scale slowly tips the other way, and for women, the biggest shift comes with menopause.

Why menopause is such an important window

Estrogen helps protect your bones, and as it declines during perimenopause and the years right after menopause, bone loss speeds up. Some women lose up to 20 percent of their bone density in the five to seven years after menopause. It’s a really vulnerable time, and it usually happens without any symptoms at all.


The good news is that what you do now makes a real difference. This is the time to get serious about strength training, bring impact back if you’ve let it go, and make sure you’re getting enough calcium.

The bad bucket and the good bucket

Think of bone health as two buckets. The bad bucket holds alcohol and smoking, which are both not great for your bones, and there have been some controversial studies on soda too. The good bucket is the exciting part, because this is where you can actually change your bones. It comes down to three things.

Keep your muscles strong

Bones talk to muscles and muscles talk to bones. The two work hand in hand, so when your muscles pull on your bones during strength training, they signal your bones to stay strong.

 

As we get older, we naturally lose muscle mass, and when that loss becomes significant it’s called sarcopenia. It’s not fair, but that’s the reality: we have to do more just to maintain. A consistent strength program that gets progressively more challenging is one of the best things you can do for your muscles and your bones.

Jump

So many women believe jumping is bad for their bones, when it’s actually the opposite. Bones need impact to stimulate growth, and jumping gives them exactly that signal. If you have osteoporosis, a past fracture, or other limitations, get guidance on how much impact makes sense for you and build from there.

Eat for your bones

Calcium matters, and the amount you need each day is actually quite high: 1,000 milligrams through age 50 and 1,200 from 51 on. Dairy is still a great way to get there, but there are plenty of other options. A simple approach is to Google foods that are high in calcium, pick your favorites, and make sure you’re working them in. Vitamin D matters too, because your body needs it to make use of that calcium.

Where it all comes full circle

This is where bone health and pelvic health come together. The women who don’t like to jump are very often the women who leak, and over time, avoiding jumping means missing out on one of the best tools they have for their bones.
Leaking is common, but it isn’t something you have to accept, and the answer isn’t to stop jumping. Pelvic floor physical therapy can help you understand what’s going on and get you back to impact at a level that’s right for your body.

It’s a clear example of how connected the whole body is. Strength, impact, and nutrition all work together to protect your bones, and leaking should never be the reason you give up the impact your bones need. Whatever stage of life you’re in, the best time to start caring for your bones is now, long before a fracture makes it feel urgent.


Whether you’re navigating menopause, want a strength and impact plan that’s right for your body, or are dealing with leaking, we can help.

Book an evaluation at one of our four Bay Area clinics.