Taking Ownership of My Bone Health at 44

What Every 40-Something Woman Needs to Know About Bone Health

Here’s a sobering fact: according to projections from the International Osteoporosis Foundation, the global incidence of hip fractures is expected to nearly DOUBLE by 2050 as populations age.

That’s not a statistic I’m interested in joining. As a 44-year-old woman, I feel strong. I exercise. I’m busy. I’m healthy. But here’s the reality: bone loss begins earlier than most of us think. And if we wait to care about it, we miss the window that matters most. Let’s talk about why.

The Silent Nature of Bone Loss

Osteoporosis is often called a silent disease because you don’t feel your bones weakening. There’s no warning ache. No obvious signal. Until there’s a fracture. Hip fractures are particularly devastating:

  • They often require surgery

  • Recovery is long and difficult

  • Loss of independence is common

  • Mortality risk significantly increases in the year following a hip fracture

This isn’t about vanity. It’s about independence, mobility, and quality of life.

Why Women Over 40 Need to Pay Attention

Women are at significantly higher risk than men due to hormonal changes—especially the decline in estrogen during perimenopause and menopause. Estrogen plays a critical role in maintaining bone density.

Peak bone mass is usually reached by our late 20s to early 30s. After that, we’re either maintaining… or slowly losing. At 44, I’m not building new peak bone. I’m preserving what I’ve earned. And that requires intention.

What Actually Protects Your Bones

This is where many women get it wrong. Calcium alone is not the answer. Here’s what truly matters:

1. Strength Training (Non-Negotiable)

Bones respond to load. Resistance training stimulates bone remodeling and strengthens the structures that prevent falls. If you are not lifting weights, you are missing one of the most powerful bone-preserving tools available. Bodyweight work, dumbbells, barbells, resistance bands—start somewhere. Progress over time. It only takes 2-3 sessions per week of 30 minutes each to make a difference.

2. Impact & Weight-Bearing Activity

Walking. Hiking. Stair climbing. Light jumping (if appropriate). Bones need mechanical stress to stay strong.

3. Chiropractic Care & Spinal Health

This is the piece most people overlook. Healthy bones are important—but so are healthy joints, alignment, and nervous system function. Restricted spinal or pelvic motion can:

  • Alter gait mechanics

  • Reduce balance and proprioception

  • Increase compensatory patterns

  • Raise fall risk over time

Chiropractic care supports optimal joint motion, postural alignment, and neuromuscular coordination. When your spine and pelvis move well, your hips load more evenly, your balance improves, and your movement patterns stay efficient. That matters. Because many hip fractures don’t happen from fragile bones alone. They happen from falls.

And fall prevention is a whole-body strategy:

  • Strength

  • Balance

  • Mobility

  • Reaction time

  • Nervous system integration

Chiropractic care plays a role in that bigger picture.

4. Nutrition That Goes Beyond Calcium

Yes, calcium is important. But so are:

  • Vitamin D/Vitamin K2

  • Magnesium

  • Protein (underrated and critical)

  • Trace minerals

Chronic dieting, under-eating, and low protein intake can quietly sabotage bone health.

I take and recommend Metagenics Bone Builder with Magnesium. The type of calcium you take is important.

5. Sleep & Stress Regulation

Chronic stress hormones can negatively affect bone metabolism. Poor sleep impacts hormone regulation, recovery, and inflammation. Your bones don’t exist in isolation. They respond to your entire physiology.

The Truth About “I’ll Deal With That Later”

Most women don’t think about bone density until:

  • They hit menopause

  • A friend has a fracture

  • A DEXA scan shows osteopenia

That’s reactive. I want proactive. The habits I build now determine whether I’m hiking confidently at 70… or afraid of falling.

A Different Way to Think About Aging

What if we stopped viewing bone health as something for “elderly women” and started seeing it as an athletic longevity goal? Because that’s what it is.

Strong bones mean:

  • Strong hips

  • Stable posture

  • Better balance

  • Confidence in movement

  • Independence

And independence is everything.

My Commitment Now

I refuse to be passive about this.

I strength train.
I eat lots of protein.
I protect my sleep.
I support my nervous system.
I prioritize spinal and pelvic health.

Not out of fear. Out of ownership. The projection may say hip fractures are rising—but statistics describe populations. They don’t determine individual outcomes. And I have no intention of being part of that number.

If you’re in your 40s, consider this your nudge. You don’t need to panic. But you do need a plan.

Your future self is being built right now.

Sarah RadabaughComment