Women’s Bone Health: What Ladies Need to Know

When all our times have come, when the society we know has become a thing of the past — what will remain?

Well, hopefully, the misinformation and misogyny that runs rampant in our culture will be rendered obsolete and we’ll be left with only the remnants of our hopes and dreams as a collection of people. That, and our bones!

But if we want our bones to outlast our antiquated ideals, they’ve gotta be strong. Even more so for modern women, as they’re at a significantly higher risk for bone density loss and osteoporosis than men.

So, ladies, let’s give future archaeologists something to talk about! By bolstering skeletal health with wellness practices and data-backed supplements that slow the bone loss process, we can ensure our bones are studied by generations to come.

And, you know, enjoy the freedom of full, pain-free mobility while we’re still alive, too.

In This Article:

• A holistic approach to women’s bone health
• Wellness practices for women’s bone health
• Bone-building foods and exercises
• Supplements for women’s bone health

Why Does a Holistic Approach to Women’s Bone Health Matter?

We’ve said it before, and we’ll say it again: Wellness doesn’t work in a vacuum.

So why does a holistic, or whole-picture, approach to women’s bone health matter? Well, the human body is an incredibly complex organism, and to address any one part without acknowledging the whole is not only a disservice to the elegant machinery of our organs but an incredibly ineffective way to get to the root of the problem!

Thankfully, the wise-cracking wellness wunderkind, Dr. Neal, is always ready with a health-related truth-bomb. Like: Your bones are only as strong as the rest of your body, and vice-versa.

When everything is working in harmony, healthy bones can increase immunity, help avoid infection and injury, and reduce overall pain and inflammation. Sounds great! And it is, of course — but it’s easy to forget that the reverse is true.

A healthy skeleton in an unhealthy body can’t stay a healthy skeleton forever…

Of course, we would never imply your body is unhealthy — even the fact that you’re reading this blog means you’re a step or two ahead of most!

All we mean is that, as with all holistic health, it’s impossible to make real, meaningful steps toward wellness without looking at the whole picture.

So let’s set the skeletal scene: a beautiful, windswept vista filled with good nutritional choices, consistent weight-bearing exercise, wholesome lifestyle choices, and some science-backed supplements to fill the gaps. 

Well, we might be stretching our metaphors a bit here, but you get the picture! It takes more than just a calcium supplement (although we do recommend one) to stave off bone density loss and skeletal aging, and for real, sustainable results, we’ll need to address some foundational factors. 

Wellness Practices for Women’s Bone Health

Real Woodstock Vitamins fans will know where we’re going with this one — cue, the Wellness Pyramid!

We hope you’re not sick of hearing about Dr. Neal’s science-based framework for simplifying an incredibly complicated topic — personal health and wellness — because we’ll never get sick of talking about it. And not just because our immune systems are ultra strong from following the Wellness Pyramid path!

Dr. Neal’s Wellness Pyramid breaks down and prioritizes the factors you need to address for true holistic wellness. The biggest section of the pyramid, the foundation, is made up of the five lifestyle domains that majorly impact our wellness: diet, exercise, sleep, stress management, and lifestyle changes.

These mundane areas of life can make or break our overall sense of health and well-being, so ignoring them is not an option when it comes to bone health.

But while the Wellness Pyramid is straightforward and simple by design, there are a few things to keep in mind when using it as a compass:

1. This holistic, or whole-picture, approach does not seek to replace modern medical care — it works in conjunction with it.
2. Your health is built upon the dozens, or hundreds, of day-to-day decisions you make, which means there are countless opportunities for reflection and improvement.
3. Even the most powerful supplements in the world can’t overcome debilitating lifestyle factors, hence why this section is smaller and comes after the lifestyle domains.

That said, let’s get into some specifics! Two of the lifestyle domains stand out for their ability to positively impact bone health when prioritized: diet and exercise.

Foods for Healthy Bones

While it’s increasingly difficult (okay, practically impossible) to fulfill your daily calcium requirement from diet only, that doesn’t mean you have carte blanche to skip the leafy greens.

Aside from the obvious — à la eating calcium-rich food is good for your bones — many of our recommended bone-building snacks also contain other nutrients that are beneficial not only for the bones but for other bodily systems as well.

• Dairy
• Leafy greens
• Fatty fish
• Beans and legumes
• Lean meats
• Citrus fruits
• Potassium-rich foods like tree fruits

Foods for Unhealthy Bones

• Excessive alcohol
• Excessive caffeine
• Sugary beverages
• High-sodium foods

Learn More: Mastering Holistic Nutrition: Dr. Neal’s Top 5 Diet Guidelines

Exercise Guidelines for Women’s Bone Health

Another truth bomb: There is no supplement in the world that can counteract a sedentary lifestyle. Exercise is absolutely essential for bone health and longevity, as it is for almost every other bodily system.

To maintain bone density and mobility throughout the aging process, women should focus on weight-bearing exercises that stress and strengthen skeletons and muscle-strengthening routines that support surrounding structures.

Before you run out to grab that new Peloton or Pilates membership, remember that all you really need for these bone-protecting exercises are just two things — your body and a little bit of time.

Weight-Bearing Exercises

• Walking
• Running and jogging
• Dancing
• Stair climbing

Muscle-Strengthening Exercises

• Yoga
• Bodyweight exercises like lunges, push-ups, squats

And no, you don’t need to go full bore on bodybuilding, either. Women should aim for at least 150 minutes of moderate-intensity aerobic activity per week — which is 30 minutes of activity per day, 5 days a week.

Learn More: The Truth About Exercise: Ditch the Myths

Supplements for Women’s Bone Health

It’s after — and only after! — you’ve restructured your life to prioritize these diet and exercise changes that you can buy supplements without wasting your hard-earned cash. Supplements, after all, are meant to supplement a healthy lifestyle, not save you single-handedly from unhealthy habits.

(Although we really wish they did that. Like, really, really.)

Aside from our top-dog bone-boosting supplement, calcium hydroxyapatite, there are 3 other key nutrients that can help preserve the integrity of your bones when these deficiencies are addressed. Let’s meet them!

Learn More: Bone Health: Why We Always Recommend Calcium Hydroxyapatite

1. Vitamin D | As D3, or Cholecalciferol

Did you know vitamin D isn’t really a vitamin?

This fat-soluble compound is actually a hormone that affects our health from head to toe. In particular, its impact on women’s bone health can’t be understated, primarily due to its ability to boost calcium absorption, prevent falls and fractures, help maintain bone density, and more.

And if that’s not enough reason to start taking a Vitamin D supplement, here’s another: 95% of Americans are deficient!

Learn More: Vitamin D: Sunshine Supplement for Bones, Blood, and The Blues

2. Magnesium | In Chelated Mineral Forms, Like Magnesium Glycinate

This humble mineral is only needed in small quantities but does some big things in the body. As a cofactor of vitamin D synthesis, which in turn affects calcium utilization, adding magnesium is critical for getting the most out of your other bone support supplements.

Wellness seekers with adequate magnesium levels typically have higher bone mineral density. Plus, supplement use has been shown to have a positive effect on bone turnover (as well as about a million other body processes, including mental health.)

Learn More: Magnesium Deep Dive: Doses, Deficiencies, and Dupes

3. Collagen Peptides | A Protein Source Rich in Amino Acids

Collagen is often referred to as the “glue” that holds our bones together but as we age, our bodies produce less and less.

Thankfully, collagen supplements aren’t hard to come by these days! And a high-quality collagen peptides powder, while a little harder to find, can help slow this natural decline and improve bone mineral density which, in turn, reduces the risk of weak bones and joint pain.

As a truly holistic, or whole-body, tool collagen can support skin, muscle, and gut health as well. What’s not to love?

Learn More: Why Our Collagen Peptides is Vital

Bone Up or Bug Off: Women’s Bone Health Matters

Maybe one day they’ll invent a single, magical pill that will make our bones invincible. Probably not, but maybe!

In the meantime, we’ll stick to the tried and true methods that are backed by both science and common sense — wellness practices and clinically verified supplements. And if your bones need a little more boost, give us a call!

Our supplement experts and holistic health advocates are only ever a (free!) Counterside Consult away.