🦴 Bone Health: The Silent Foundation We Can’t Afford to Ignore

When strength starts from the inside out

We talk a lot about feeling tired. Sore. Heavy. But not enough of us talk about what’s holding us up quite literally.

Bone health isn’t just a “later in life” issue.
It’s a women's health conversation that starts in our 20s and continues through every stage of hormonal change. And yet, many of us don’t think about it until something starts to hurt or worse, break.

This post explores why bone health matters now, not later, and what you can do to support your body’s foundation from the inside out.

🧠 1. What Bone Health Really Means for Women

Your bones aren’t just scaffolding they’re alive. They’re constantly breaking down and rebuilding themselves. But in women, hormonal shifts (especially oestrogen drops) can tip the balance, leading to low bone density or conditions like osteopenia and osteoporosis.

We’re told to focus on our weight, skin, and energy but rarely told that:

• 🦴 Bone loss can start in your 30s

• 🩸 Perimenopause accelerates bone thinning due to declining oestrogen

• 👶🏾 Pregnancy and breastfeeding temporarily deplete calcium and vitamin D

• 💊 Certain medication (like steroids or hormonal birth control) can affect bone density

• ⚖️ Under-eating, stress, and over-exercising can all reduce bone strength

You won’t feel your bones thinning. That’s the danger and the reason prevention matters.

🩺 2. Why Women Get Missed

Despite the clear risks, many women are never screened for bone health unless they:

• Are postmenopausal and over 65

• Have already broken a bone

• Have known risk factors like steroid use or early menopause

This means a lot of women with fatigue, joint pain, posture changes, or a family history of osteoporosis aren’t being checked or even advised on how to protect their bone health.

And if you’re a black woman? You're even less likely to be offered a DEXA scan (bone density scan), despite risk factors that may not fit the traditional research model.

🧭 3. What Can Help

The good news? You don’t have to overhaul your entire life to support your bones. Small, consistent changes matter.

🥦 Nutrition

• Prioritise calcium-rich foods: dairy, tofu, almonds, sardines, leafy greens

• Don’t forget vitamin D especially in the UK. Consider supplements, especially in winter.

• Get enough protein it’s vital for bone structure

🏋🏾‍♀️ Movement

• Focus on weight-bearing exercises: walking, strength training, dancing

• Mix in balance work (like yoga or pilates) to prevent falls and support posture

• Avoid overtraining without fuelling chronic stress can reduce bone-building hormones

🧬 Check your numbers

• Ask your GP about a DEXA scan if you have multiple risk factors

• Request bloods that check vitamin D, calcium, and thyroid function

• If you’re peri- or post-menopausal, discuss HRT as a protective option

🌿 Final Thought

We’re not taught to think about our bones because they’re invisible. They don’t scream until they snap. But they matter just as much as our heart, hormones, or mental health.

Strong bones aren’t just for “older women.” They’re for women who want to lift babies, run for buses, climb stairs, dance, and age without fragility.

So if you’ve been feeling creaky, tired, or just unsure this is your reminder: you deserve strong foundations. Start now. It’s not too late.

💬 Let’s Talk

Have you ever been told to think about your bone health? Do you know your vitamin D or calcium levels? Or have you been surprised by joint pain, fatigue, or stiffness without knowing where to start?

Share your experience or your questions below. You’re not alone in this.