Bone Health As We Age: 7 Evidence-Based Ways to Keep Bones Strong
/Bone Health As We Age: How to Keep Your Bones Strong and Reduce Fracture Risk
When I worked in the hospital system, I saw how quickly people’s health could decline after having a fall, breaking something and ending up in hospital. It was a clear reminder: bone health is not optional, especially as we get older. The better your strength, balance and bone health the less likely you end up in hospital. Trust me you want to stay out of hospital.
After attending a recent nutrition seminar for Physiotherapists, I wanted to share practical, evidence-informed strategies you can use now—particularly if you are peri- or post-menopausal, or concerned about osteoporosis.
Why Bone Health Matters More With Age
Bone is living tissue. Throughout life, your body is constantly:
building new bone
breaking down old bone
Think of this like a bank account: if withdrawal (breakdown) is greater than deposit (building), your “bone balance” drops over time.
Bone density generally peaks in early adulthood, then gradually declines from the late 20s onward. For many women, bone loss accelerates after menopause due to hormonal changes.
The 3 Foundations of Better Bone Health
To support bone remodelling, focus on:
Sleep (ideally 7+ hours per night)
Exercise (regular and varied loading)
Nutrition (enough total energy and key nutrients)
If one of these is consistently missing, bone health can suffer.
1) Sleep: Aim for 7+ Hours
Sleep is when recovery and tissue repair are optimised. Chronic lack of sleep can impair recovery and may contribute to poorer musculoskeletal outcomes over time.
Practical target: more than 7 hours most nights.
2) Exercise: Load Bones Regularly and Variety Matters
Bones respond to load. If you want stronger bones, they need consistent mechanical stimulus.
For post-menopausal women, a useful target is 3–5 sessions per week, including:
strength training (major muscle groups)
impact or spring-based work if tolerated (e.g., light skipping/hopping progressions)
Pilates/band resistance
balance training (e.g., yoga or specific balance drills)
This combination supports bone density, muscle strength, and fall prevention.
3) Nutrition: Eat Enough to Support Bone Remodelling
Under-fuelling raises injury risk, including bone stress injuries. If energy intake is too low for your activity level, bone remodelling can shift in the wrong direction.
Protein
Around 50% of bone tissue volume is protein, so intake matters.
A practical target for many adults:
~1.0–1.2 g protein per kg body weight per day, spread over 3 meals. A lot of my patients are blown away by this stat and admit that they are definitely not getting this volume of protein into their diet.
If you have a history of bone stress injury and low protein intake, work with a dietitian to build a realistic nutrition plan.
Calcium (only if low)
About 99% of body calcium is stored in bone. Calcium must come from food (or supplements if clinically indicated).
Important: if you suspect deficiency, test first. Routine supplementation without indication is not always appropriate. See your doctor who can arrange testing if you suspect you may be deficient.
Vitamin D
Vitamin D supports bone formation and helps calcium absorption.
Common sources:
safe sun exposure
oily fish
egg
Low vitamin D is linked with higher risk of stress fractures in physically active populations.
Vitamin K
Vitamin K (found in green leafy vegetables) is also important for skeletal health and works alongside other nutrients in bone metabolism.
Who Should Consider Testing?
Speak with your GP or qualified clinician about screening if you:
have recurrent stress fractures
have had more than one fracture
are peri/post-menopausal with risk factors
suspect low calcium or vitamin D status
In my opinion it is never too early to get tested and have some peace of mind. For me personally it helps reframe exercise as a nice to have to a more important part of your life up there with brushing your teeth. It’s insurance against ending up in hospital from falls.
If you want to work on your strength and balance or have had a few falls and want to figure out what you need to stop you can book in and see me HERE