Introduction
Bone loss accelerates during perimenopause and menopause, but this decline is not inevitable. Bones become stronger when challenged properly — and the right combination of movement, nutrition, and sunlight can significantly improve bone density at any age.
1. Strength Training (Twice per Week Minimum)
Weight-bearing and resistance exercises send a signal to your bones: build back stronger.
Start with:
- Squats or sit-to-stands
- Step-ups
- Deadlifts or hip hinges
- Incline push-ups
- Rows
As you get stronger, increase load slowly using dumbbells, bands, or household items.
2. Impact Training (If Safe for You)
Light, controlled impact strengthens hips and spine.
Examples:
- Heel drops
- Gentle hops
- Light jump rope (even tiny bounces count)
Important: If you have a history of fractures, talk to your clinician first.
3. Calcium Intake
Aim for 1,000–1,200 mg per day (food first).
Great sources:
- Dairy products
- Sardines
- Almonds
- Leafy greens
- Fortified milks
4. Vitamin D
Helps your body absorb calcium.
Most women over 50 benefit from supplementation, but check levels with your clinician.
Sources:
- Safe sunshine exposure
- Vitamin D3 supplements (as advised)
5. Protein Matters Too
Your bones need amino acids.
Aiming for 25–35g protein per meal supports bone formation.
Takeaway
Bones respond beautifully to the right signals. A consistent program of strength, light impact, and smart nutrition can dramatically improve long-term bone health.