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Women

At Every Age

  • Eat 2–3 servings of foods that are rich in calcium.
  • Consider a vitamin D supplement.
  • Use good posture when working and on mobile devices.
  • Stop multitasking when you walk.
  • Do not smoke or vape.
  • Limit your alcohol use
  • Talk with your doctor if you develop any medical conditions to see how they might affect your bone health.
  • Ask your doctor if you take a medication about how it might affect your bone health.

In Your 20s

20
You have developed 90% of your skeleton, but you still have some time left to build. Give it your best effort now to get strong bones that will support you through a long and healthy life. 

To live a bone-healthy life

  • Get at least 30 minutes of fun activities with high impact, like running, tennis, or aerobics at least 5 days each week.
  • Cut back on sugary drinks.
  • If you are pregnant or breastfeeding make sure you are getting enough calcium and vitamin D. A woman can lose bone mass during the time she breastfeeds, although a healthy diet and exercise may help her regain any bone lost.
  • If you did not get your period by age 15, talk with your doctor.

In Your 30s

30
You have maximized your skeleton. Now you must maintain it with good habits to keep your bones strong so that they will support you for life. 

To live a bone-healthy life

  • Get at least 30 minutes of fun activities with high impact, like running, tennis, or aerobics at least 5 days each week.
  • Cut back on sugary drinks.
  • If you did not get your period by age 15, talk with my doctor.

In Your 40s

40

You have maximized your skeleton. Now you must maintain it with good bone health habits to keep strong bones that will support you all of your life. 

To live a bone-healthy life

  • Calculate your risk of breaking a bone, if you are over 45 years old. 
  • Pay attention to body mechanics to protect your bones from breaking.
  • Get at least 30 minutes of high impact activities, like running, tennis, or aerobics at least 5 days each week.
  • Exercise is important for maintaining your muscle mass, which preserves and strengthens surrounding bone and helps prevent falls.
  • Speak with your doctor if you lose estrogen because of premature menopause.

In Your 50s

50You have done all that you can to optimize your skeleton. Now you must step it up, especially if you are a women entering menopause, a time when estrogen levels drop and bone loss begins. The 50s is when we see an increase in wrist fractures and spine fractures. Pay attention to falls and protecting your spine bones. 

To live a bone-healthy life

  •  Increase your daily calcium intake to 1,200 mg. Vitamin D isalso crucial. 
  • Get a bone density test if you have broken a bone or have a risk for breaking a bone.
  • Pay attention to body mechanics to protect your bones from breaking.
  • Get at least 30 minutes of physical activity that involves weight bearing, like running, tennis, tai chi, or weight training at least 5 days each week.
  • Modify exercise programs like yoga and Pilates to avoid loaded flexion and twisting movements. 
  • Improve your balance and posture in all of your daily activities.
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Calculate Your Risk

The American Bone Health Fracture Risk Calculator™ estimates fracture risk for women and men over age 45.

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