Bone Density: Why It Matters

When we think about health, we often focus on things we can see and feel—our energy, our weight, or how our clothes fit. But one part of our health that works quietly in the background is our bones. Strong, healthy bones are what carry us through life, and yet bone density is something many women don’t think about until later years. The truth is, it’s important for women of all ages to give attention to their bone health.

Why bone density matters

Bone density refers to the strength and thickness of our bones. As women, our bones are naturally more vulnerable due to hormonal changes, particularly around menopause when estrogen levels decline. Lower estrogen accelerates bone loss, which increases the risk of osteoporosis and fractures. But bone health isn’t just a concern for women in midlife or beyond—it’s something we build and protect across our entire lifespan.

Our peak bone mass, or the strongest our bones will ever be, is typically reached in our late 20s. After that, we naturally lose a little density over time. That’s why it’s so important for younger women to take care of their bones early on. What you do in your teens, 20s, and 30s can have a huge impact on your bone strength later in life.

The role of exercise

Movement is one of the most powerful tools we have to keep bones strong. Not all exercise has the same effect on bone density, though. Weight-bearing activities—anything that makes you work against gravity—are the most beneficial. This includes walking, running, dancing, and resistance training with weights or bands. These types of exercise put small amounts of stress on bones, which actually stimulates them to grow stronger.

For younger women, strength training is especially important. Building muscle not only supports bone health, but also creates a foundation for balance and coordination, reducing the risk of falls as we age. For women in midlife and beyond, maintaining an active routine helps slow the natural loss of bone density and keeps the body resilient. Even low-impact activities like Pilates, yoga, or swimming support flexibility and strength, making them valuable for bone health and overall well-being.

Nutrition and bone strength

Exercise is only one side of the picture. Nutrition plays an equally vital role in bone health. Calcium and vitamin D are two of the most important nutrients for strong bones. Calcium provides the building blocks, while vitamin D helps your body absorb it. Dairy products, leafy green vegetables, almonds, and fortified foods are excellent sources of calcium. Vitamin D often comes from sunlight, but can also be found in foods like fatty fish and fortified cereals.

Protein is another key nutrient. Many women don’t realise that getting enough protein not only supports muscle, but also helps maintain bone structure. A balanced diet that includes whole foods, colourful fruits and vegetables, and adequate hydration all contributes to overall bone health.

It’s also worth considering lifestyle factors. Smoking, excessive alcohol intake, and chronic dieting can all weaken bone health over time. For younger women, patterns like under-eating or skipping meals can affect bone development during crucial years. For older women, maintaining a balanced diet supports both energy and bone density.

A lifelong investment

The wonderful thing about bone health is that it’s never too late to start caring for it. For younger women, building strong habits now is an investment that will pay off decades later. For women in midlife and beyond, exercise and nutrition can help preserve bone strength and reduce the risk of fractures.

Think of your bones as a savings account: the deposits you make with good nutrition and movement add up over time. Every walk, every weight lifted, and every nourishing meal contributes to your long-term strength and independence.

Gentle encouragement

Bone density may not feel urgent when you’re young and healthy, but it’s one of the greatest gifts you can give your future self. By making simple choices each day—moving your body, eating nourishing foods, and staying consistent—you’re protecting the foundation that carries you through life.

Your bones may be silent, but they’re always working for you. And they deserve the same care and attention you give to every other part of your health.

Your coach & friend,

Maddy