Bone density peaks in your late 20s to early 30s.
After that, women gradually lose bone mass, and this loss speeds up after menopause due to lower estrogen levels.
This is completely normal, but without the right habits, it can increase the risk of weaker bones later on.
The good news? You can protect and strengthen your bones at any age with these six simple lifestyle habits:
1. Lift weights & train resistance
Strength training and Pilates help signal your bones to stay strong. Jumping routines can also be very helpful and signal your bones to maintain strength.
2. Move daily
Walking, climbing stairs, and any weight-bearing activity support bone health.
3. Get enough calcium
From dairy, leafy greens, almonds, tahini, and sesame seeds. Broccoli contains calcium too.
4. Don’t skip vitamin D and K2 ☀️
Vitamin K2 helps your body use calcium effectively for bone building.
5. Eat enough protein
Strong muscles support strong bones. Did you know bones are made from a complex protein matrix—not just calcium?
6. Limit caffeine & sodas
Too much can affect calcium absorption and may leach essential minerals needed for bone building.