Your Bones Are Changing. Can You Feel It?

Probably not—osteopenia, osteoporosis could catch you off guard

Are you in your 40s or 50s?

Or do you know a woman who is?

If you answered YES, then bone health deserves a spot near the top of your health priority list!

Why?

Our bones are constantly rebuilding themselves,

but as we move through midlife…we can gradually begin losing more bone than we replace.

For women, this loss can accelerate dramatically around menopause as estrogen declines.

Here’s the tricky part:

👉 You can’t feel your bones getting weaker.

Osteopenia—and eventually osteoporosis—can develop quietly, often without obvious symptoms.

That’s why it’s often called a “silent” disease—and why waiting is not an option.

Bone health isn’t something to start thinking about when you’re “older”.

**Midlife is THE time to take action—**It’s a midlife wakeup call.

How you strength train, move, and nourish your body today can help protect the strong, resilient skeleton you’ll depend on for decades.

Let’s talk about what you can start doing NOW to build your bone-healthy strategy. 💪

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Why This Matters

Your bones are living tissue, constantly breaking down old bone and building new bone. As estrogen declines around menopause, that balance can shift and bone loss can accelerate. In fact, some women can lose up to 20% of their bone density in the first 5-7 years following menopause. When bone density drops below normal, it may be classified as osteopenia. If bone loss progresses far enough, it can become osteoporosis—when bones are weaker and fracture risk is higher. And because this is the silent disease, you may not know there’s a problem without appropriate screening—or until a fracture occurs. Now is the time to be protecting your bones.

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FITNESS SIMPLIFIED

Strong bones don’t require extreme weights—they require regular, progressive loading that gives them a reason to adapt.

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Fitness Tip to Build Strong Bones

Engage Your Muscles Daily

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Bones respond to stress, not extremes.

When you consistently challenge them—even a little—they adapt and grow stronger.

✔️ Resistance training works best because contracting muscles pull on bone, signaling it to build more density.

✔️ Impact actions like jumping or bouncing can help too, but only if your joints and soft tissues are ready.

The mistake? Thinking it’s all-or-nothing.

You don’t need to start heavy. You need to start smart.

👉 If you’re mostly sedentary, commit to daily movement—walk, squat, carry, climb.

👉 If you’re already active, begin strength training, even with bodyweight.

Bone health is built one intentional choice at a time.

Start where you are today—and give your future self a strong foundation.

Need a good routine to get you started?

Try these exercises to begin building strong bones today!

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Best Exercises for Osteopenia & Osteoporosis

Squats (10 reps): Important for femur & pelvis bone density. Start with only bodyweight and then gradually add more weight once you feel confident.
Bear Crawls & Inchworms (5 reps each): These two exercises can strengthen your forearm bones. Wrist fractures are common in women with low bone density.
Bird Dogs (5/side): Ideal for strengthening the spine while improving balance and control.
Lateral steps (10/side): Key for improving your balance and stability, benefiting your femur and pelvis bones. Progress to doing hops with these.

Extra Tip: If you’re not consistently strength training right now, ease in and gradually build up—rather than pushing yourself too hard from day one. Your muscles and tendons will thank you!

Did You Know...

Muscles and bones work as a team. When muscles contract against resistance, they pull on your bones—helping stimulate bone adaptation.

Train movements, not just muscles. Squats, step-ups, row, and carries build functional strength while loading your bones. Machines can help too—the key is progressive resistance.

FREE Online Event! Join me + 25 experts at the Thrive Through Perimenopause Summit, Oct. 6–13. Catch my Day 3 interview: Build Stronger Bones: How to Prevent and Reverse Osteopenia in Midlife. 👉 Register FREE here.

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NUTRITION SIMPLIFIED

Lifestyle and nutrition choices matter as much as your workouts when it comes to bone health. It’s time to focus on key nutrients.

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Nutrition Tip to Build Strong Bones

Prioritize Vitamin D + Calcium

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The combination of vitamin D + calcium is a dynamic duo for building strong bones!

✅ Calcium is a building block for bone

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✅ Vitamin D is essential for your body’s ability to absorb the calcium.

This combo can be found in dairy products like yogurt and cottage cheese, fish, and dark green leafy veggies such as kale, broccoli or cabbage.

👉 If you’re eating fish a couple times a week, have yogurt or cottage cheese on a regular basis and have a salad with dark, leafy greens every day, you’re well on your way to boosting these necessary nutrients.

Looking for an easy and tasty way to pack in these bone-boosting nutrients…AND ready to embrace soup season?

It’s a perfect time to try this simple slow cooker recipe that features lean protein, beans, greens and tangy parmesan cheese.

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Crockpot Turkey Sausage & Kale Soup

More Meal Ideas for Strong Bones

Egg scrambles or frittatas with cheese, spinach and mushrooms
Grilled salmon with cooked broccoli or bok choy—add a nutrient boost by using a miso marinade
Taco bowls with lean beef or chicken, black beans, avocado, leafy greens and some shredded cheese

MINDSET SIMPLIFIED

Poor bone density and osteoporosis are not just “old lady” problems!

Thinking that way makes it easy to put bone health on the someday list.

But here’s the challenge: your bones don’t give you much feedback.

You can feel your muscles getting stronger.

You can notice your balance improving.

But you can’t feel your bone density changing.

That means bone health requires a different mindset: 👉 Take action before there’s a problem.

So jump (impact move 😉) on the bone building train now!

Strength train.

Eat to support your bones.

Add appropriate weight-bearing and impact activities.

And talk with your healthcare provider about when bone-density screening makes sense for you.

Your busy midlife brain may not see the payoff today—but your future self will!

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Mindset Tip to Build Strong Bones

Take Action Today

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THE TAKEAWAY

As a woman in midlife, NOW is the time to prioritize your bone health. Actively work against the clock that is working to breakdown your bones. The choices you make today will impact your body and bones for years to come. Remember, healthspan is the goal…the number of years to live strong, capable and free from preventable chronic disease.

Engage Your Muscles Daily
Prioritize Vitamin D + Calcium
Take Action Today

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ADDITIONAL RESOURCES

Self Care Simplified podcast

SELF CARE SIMPLIFIED PODCAST EP No. 388 How to Prevent Osteoporosis and Reverse Bone Loss

‍SELF CARE SIMPLIFIED PODCAST EP No. 354 Osteoporosis & Bone Loss in Women - The Tips You Need NOW

SELF CARE SIMPLIFIED PODCAST EP No. 329 Exercising with Osteopenia & Low Bone Density - The Do’s and Don’ts

SPECIAL RESOURCE

✨ FREE Online Event! Join me for the Thrive Through Perimenopause and Beyond Summit—October 6-13. You’ll love my interview on Day 3 of the event: 👉 Build Stronger Bones: How to Prevent and Reverse Osteopenia in Midlife. And with over 25 different perimenopause experts at this event, you’ll learn about everything from your metabolism and energy, to losing belly fat and getting good sleep.