Health
5 Bone-Smart Habits Women Over 40 Need
Health Points
- Osteoporosis risk is higher for women, with 51.5% of women over 50 affected by low bone mass.
- Key bone health habits include diet, exercise, and avoiding excessive drinking or smoking.
- Whole foods rich in calcium and regular bone screenings help maintain strong bones.
Strong bones are essential for preventing osteoporosis, a condition more common among women as they age. The rate of low bone mass is significantly higher in women than in men, putting them at increased risk for fractures.
Since osteoporosis has become more prevalent in women over recent years, evidence-backed steps can make all the difference. Rheumatologist Dr. Natalie Azar shared on TODAY how women can protect their bones by adopting five critical habits.
“About 10 million people in this country over the age of 50 have osteoporosis,” says Azar. “And we will have about 1.5 million fractures occurring in those people.”
She urges women not to wait for a fracture to think about bone health. Early conversations about bone density screenings with your doctor are important, particularly if you have risk factors like family history, certain medications, or illnesses.
Building healthy bones starts young; ensuring children get enough calcium during childhood and adolescence is vital. Most achieve peak bone mass by their late teens, so offering calcium-rich foods early on is crucial for lifelong strength.
While calcium supplements are available, Dr. Azar prefers whole-food sources, recommending options like soy milk, salmon, kale, chia seeds, and tofu for those who avoid dairy.
Healthy bones also mean avoiding smoking and limiting alcohol to less than three drinks per day. Both habits, Dr. Azar explains, can weaken bones over time.
Staying active supports bone health by strengthening the body, improving balance, and reducing fall risk. Activities that enhance strength and flexibility, along with fall-proofing your living space, make a powerful difference in bone safety.
Protect your bones by adopting these evidence-based habits and speaking with your doctor about personalized screenings. Your strength starts today.
