Many people don’t think about their bones very often, at least not until they break one. However, bone health for women is crucial long before it becomes a problem.
Bones are living tissue that constantly renew and change. The choices you make today can help prevent osteoporosis and protect your strength and independence tomorrow.
The good news is that bone health for women can be supported at every stage of life, and it’s never too late to start.
What is Osteoporosis?
This common bone disease is a slowly developing process in which bones lose mineral density, mass, and strength. It starts as osteopenia, or low bone mass, and progresses to osteoporosis after bones reach a critically low bone density score.
As osteoporosis worsens, the risk of fractures and breaks increases. A fall that would have once only resulted in a bruise may now cause a broken hip or femur. Even everyday things like coughing, walking, and bending may lead to painful fractures.
While younger people often recover easily from broken bones, they can have devastating, long-lasting effects for older adults. As you age, your body’s ability to produce new tissue decreases, which slows the healing process. Longer recovery time and more serious injuries can cause chronic pain, depression, a loss of independence, and even an unfortunately shorter lifespan.
Why Bone Health for Women Really Matters
Anybody can develop osteoporosis. However, women have higher risks associated with this “silent disease.” Studies have shown that women lose bone mass at a higher rate and at a younger age than men. They are also 50% more likely to experience broken bones after the age of 50 due to osteoporosis.
One major reason women have higher risks is the role of estrogen, a hormone that helps maintain bone density. As estrogen levels decline during perimenopause and menopause, bone loss speeds up, increasing the risk of fractures and breaks.
How Bone Health for Women Changes Over Time
- 20s–30s: Women reach peak bone mass by their late 20s. This is the best time to build strong, healthy bones that will better support them throughout their life.
- 40s–50s: Hormonal shifts, especially during perimenopause and menopause, begin to reduce bone strength, especially without essential interventions.
- 60s and beyond: Bone loss continues, making early habits and ongoing care critical for avoiding fractures.
Other Risk Factors That Can Lead to Osteoporosis
While age is the most common factor for osteopenia and osteoporosis, there are other lifestyle habits and medical conditions that may increase your risk. These include:
- Smoking,
- Consuming more alcohol than recommended (more than 1-2 drinks per day),
- Low weight,
- History of eating disorders,
- Family history of osteoporosis or fractures,
- Some medical conditions, such as rheumatoid arthritis, IBD, and cancer
- Long-term use of certain medications, including corticosteroids
While not all of these risk factors are preventable, being aware of them helps you have more productive conversations with your healthcare providers.
Everyday Habits That Strengthen Bones
Fortunately, you can start taking steps to strengthen and maintain your bones today. Although early intervention is best, it is never too late to focus on bone-strengthening changes.
- Nutrition — Several vital nutrients help increase bone strength:
- Calcium from dairy products, leafy greens, and fortified foods (like cereal)
- Magnesium from nuts, seeds, and grains
- Vitamin D from fatty fish (like salmon), eggs, and sun exposure
- Vitamin K from leafy greens
- Protein from lean meats and meat alternatives (beans, tofu, nuts, etc.)
- Omega-3 fatty acids from fatty fish, seeds and seed oils, and avocados
(You can also get these nutrients from supplements if your diet doesn’t allow certain foods. However, always discuss new supplements and dietary issues with your healthcare provider first.)
- Exercise — Weight-bearing activities, such as walking, dancing, yoga, or low-impact strength training, help keep your muscles and your bones strong.
- Lifestyle — Avoid or stop smoking, limit alcohol, and maintain a healthy weight to reduce bone loss.
Screening and Early Detection
Since osteoporosis often has no symptoms until a fracture occurs, screening is essential.
Bone density scans (DXA scans) measure the strength of your bones and can detect low bone mass in its early stages.
Screening is important for:
- All women over 65,
- Men over 70,
- Those who have had a broken bone after 50,
- Women approaching or past menopause,
- Younger women with higher risk factors (such as family history or medical conditions).
Although we do not offer DXA scans at North Texas Clinic and Rehab, we can help you find a provider in your area.
Early detection and a personalized plan can make all the difference in protecting your long-term mobility and independence.
Managing and Preventing Osteoporosis
If you’re diagnosed with low bone density, your healthcare provider may recommend:
- Medications that slow bone loss or build new bone.
- Hormone replacement therapy for menopausal women, especially those experiencing other symptoms associated with low estrogen levels
- Calcium and Vitamin D supplements if your diet isn’t providing enough.
- Fall prevention strategies including mobility exercises to improve stability and strength, physical rehab for weakness or loss of mobility, home safety adjustments, and balance tests.
Interventions like these can slow bone density loss and improve bone health for women.
How Chiropractic Care Supports Bone Health for Women
Chiropractic care cannot directly prevent or cure osteoporosis, but it can provide valuable support for overall body strength and bone health. These benefits include:
- Improved circulation and posture: Gentle adjustments help maintain proper alignment and enhance posture, thereby reducing strain on joints and supporting balance and stability.
- Exercise and rehabilitation guidance: Chiropractors can recommend safe, weight-bearing exercises that strengthen muscles without putting fragile bones at risk.
- Pain management: By reducing discomfort caused by posture issues or joint stress, chiropractic care can help you stay active — a key factor in maintaining strong bones.
When combined with medical care, nutrition, and exercise, chiropractic support can help women feel stronger and more confident.
Preventing Osteoporosis Starts Today
Women’s bone health is about more than simply preventing fractures; it’s about staying strong, active, and independent throughout life.
By building healthy habits, getting regular screenings, and working with trusted healthcare professionals, you can safeguard your bones and your quality of life. Remember, it’s never too early or too late to take care of your bones.
If you are concerned about your bone health, experiencing joint pain, or recovering from an injury, call us today.
