Did you know that 1 in 2 women over 50 will experience a fracture due to osteoporosis?(1) Often called the "silent disease," osteoporosis progresses without symptoms until a bone breaks — commonly in the hip, spine, or wrist.

During perimenopause and menopause, falling estrogen levels accelerate bone loss (2), making it vital to take action in your 40s and beyond.

What Is Osteoporosis?

Osteoporosis literally means "porous bone." Healthy bone has a dense, honeycomb structure, but with osteoporosis, the holes become larger, weakening the bones and increasing the risk of fractures. Women can lose up to 20% of their bone mass in the 5 to 7 years after menopause (3).

Risk Factors to Watch For

You may be at higher risk if you:

Are postmenopausal or over 50
Have low body weight or a small frame
Have a family history of osteoporosis
Smoke or consume excessive alcohol
Don't get enough calcium or vitamin D
Lead a sedentary lifestyle
Take medications like steroids long-term

How to Strengthen Your Bones After 40

1. Nourish Your Bones with Key Nutrients

Calcium: Women over 50 need ~1,200 mg daily (4).
Vitamin D: Aim for 600–800 IU daily to help absorb calcium.

Tip: Opt for a supplement that contains both calcium and vitamin D, as vitamin D cannot be effectively absorbed without calcium.

2. Exercise That Builds Bone Strength

Weight-bearing activities, such as walking, strength training, HIIT, and yoga, place healthy stress on bones to keep them strong.

3. Weighted Vests: A Bone-Boosting Strategy

Research shows that wearing a weighted vest during walks or workouts can help preserve bone density.

🔍 The Science:

A 5-year study found that postmenopausal women who performed jumping exercises with weighted vests maintained hip bone density, while a non-vest group lost significant density (5).
Another study showed improvements in femoral neck density after 6 weeks of weighted vest use during weight loss programs (6).

Tip: To reap the benefits of wearing a weighted vest, select one that is at least 10% of your total body weight. This is the one we love.

4. Lifestyle Habits That Protect Your Bones

Quit smoking and moderate alcohol intake
Get regular bone density screenings (DEXA scan) starting at age 50, or earlier if you're at higher risk.

Tip: Purchase resistance bands to take those home workouts to the next level.

🩺 When to See a Provider

If you've noticed height loss, back pain, or other risk factors, a bone density scan and preventive strategies can help. At Empowered Wellness, our telehealth team offers personalized plans for women in Ohio and New York. We’d love to chat more during your free consultation.

✨ Key Takeaways

Bone loss accelerates after 40, especially post-menopause.
Nutrition, exercise, and tools like weighted vests help protect your bones.
Early screening and lifestyle modifications are crucial for maintaining strength.

1. Sözen T, Özışık L, Başaran NÇ. An overview and management of osteoporosis. Eur J Rheumatol. 2017;4(1):46-56. doi:10.5152/eurjrheum.2016.048 https://pmc.ncbi.nlm.nih.gov/articles/PMC5335887/
2. Cheng, C. H., Chen, L. R., & Chen, K. H. (2022). Osteoporosis Due to Hormone Imbalance: An Overview of the Effects of Estrogen Deficiency and Glucocorticoid Overuse on Bone Turnover. International journal of molecular sciences, 23(3), 1376. https://doi.org/10.3390/ijms23031376
3. https://www.niams.nih.gov/health-topics/osteoporosis
4. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
5. Snow, C. M., Shaw, J. M., Winters, K. M., & Witzke, K. A. (2000). Long-term exercise using weighted vests prevents hip bone loss in postmenopausal women. The journals of gerontology. Series A, Biological sciences and medical sciences, 55(9), M489–M491. https://doi.org/10.1093/gerona/55.9.m489
6. Kelleher, J. L., Beavers, D. P., Henderson, R. M., Yow, D., Crotts, C., Kiel, J., Nicklas, B. J., & Beavers, K. M. (2017). Weighted Vest Use during Dietary Weight Loss on Bone Health in Older Adults with Obesity. Journal of osteoporosis and physical activity, 5(4), 210. https://doi.org/10.4172/2329-9509.1000210