Strong Bones for Women: Your Complete Guide

By Greg Conlan – Northcote Chiropractic Centre
When trust and experience matter

👋 Hello and Welcome!
Many women know about bone health, especially with the link to osteoporosis after menopause. What’s less known is how early bone loss can start, and how much diet, exercise, and lifestyle can reduce the risk. Women are more likely than men to develop fractures, but the good news is — with the right daily habits, you can stay strong, mobile, and independent for life.

This guide covers three key areas: nutrition, exercise, and lifestyle — all tailored for women.

1️⃣ Nutrition for Strong Bones 🍎🥛🐟

Food is medicine for your bones. Women’s bones need the right nutrients every day, especially as hormone levels change during and after menopause.

Key Nutrients for Women:

• • Calcium – The building block of bone. Women over 50 need around 1,200 mg/day.
    Sources: dairy, fortified plant milks, leafy greens, almonds.
    Supplemental sources include Ostelin, Caltrate and Swisse. 
  • Vitamin D – Helps your body absorb calcium. The Royal College of General Practitioners (RACGP) recommends Vit D3 (cholecalciferol) at 25 - 50 micrograms (1000- 2000 International Units) daily.
    Sources: sunlight, fatty fish, fortified dairy.
    Supplemental sources include Ostelin, Blackmores and Henry Blooms. Having knowledge of your blood levels of D3 is highly recommended. Consult your GP. 
  • Magnesium - Is essential in converting Vit D into its active form. Through parathyroid influence it assists proper balance of calcium in the body ensuring there is enough available for bone formation. Additionally, magnesium is a component of the bone matrix itself.
    Daily recommendation for women is 300 - 320mg.
    Sources - green vegetables, legumes, nuts and whole grains.
    Supplemental sources recommended are Magnesium Glycinate - Swisse, Ethical Nutrients, Fusion Health and Herbs of Gold. 
  • Protein – Bones need protein too!  Especially important for women after 50 to maintain both bone and muscle. Collagen is a protein that helps create the framework (matrix) that the calcium minerals deposit on and form true bone structure. Another feature of protein is that it increases calcium absorption from your intestines.
    Sources: lean meats, legumes, nuts, eggs.
    Supplemental sources include Vital Proteins Collagen Peptides, Vida Glow Marine Collagen, Nutra Organics Collagen and The Collagen Co. Use 5g/day.

• Creatine -  Creatine monohydrate makes a contribution to bone density as well as muscle mass and strength. It has very little downside and plenty of upside. Try 5 - 10g/day. 

Women-Specific Tip:
FACT - After menopause, women lose bone density faster. Add a calcium-rich and protein-rich food to every meal. It’s about consistency, not perfection.

2️⃣ Exercise that Builds and Protects Bones 🏋️‍♀️🚶‍♀️

Exercise tells your bones: “Stay strong, we’re using you!”

Best Types of Exercise for Women:

• Weight-bearing activity– Brisk walking, jogging, dancing, stair climbing. Use the activities of everyday living to be an opportunity for getting bone density. Carry the shopping home in your hands, pick up your grandchildren and avoid the escalator and elevator. 
• Resistance training – Weights, resistance bands, Pilates. Aim for 2 sessions per week that feel “heavy enough” (you can’t lift more than about 10 times). The LIFTMOR studies clearly show that postmenopausal women who adopt high-intensity resistance and impact training improve the bone density of their spines and hips.
  This should only be done under supervision and training. Many people of this target group have comorbidities, are poorly conditioned and have no expertise in this type of training. Get trusted advice. 
• Skipping - 2 -3 times per week for 30 - 50 rotations. An impact activity that stimulates the bones to lay down new bone in response to the activity. An easy low cost method to increase bone density and improve your cardiovascular system at the same time. 
• Balance & mobility – Yoga, Tai Chi, dancing and single-leg stands. These reduce the risk of falls (the number one cause of fractures in women). Try this simple set of 3 exercises. 

Women-Specific Tip:
Busy schedules and family demands mean many women skip strength training. But it’s the most important form of exercise for bone health. Start small: even 2 x 20-minute sessions per week make a big difference.

3️⃣ Lifestyle Choices That Protect Your Bones 🌱🚭🥂

It’s not just food and exercise — everyday habits either build or break bones.

Key Lifestyle Factors:

• Limit alcohol & caffeine – Too much weakens bones. 
• Quit smoking – Smoking speeds up bone loss and delays healing. 
• Maintain a healthy weight – Underweight increases fracture risk; overweight strains joints. 

Women-Specific Tip:
Sleep and stress matter too. Chronic stress and poor sleep affect hormones, which in turn affect bone density. Protect your rest as much as your diet.

🦸‍♀️ Why Women Should Take Bone Health Seriously

• After 50, women can lose up to 20% of their bone density in just 5–7 years. 
• Fractures in women often mean loss of independence. 
• Strong bones let you stay active, enjoy travel, care for family, and keep doing the things you love. 

Final Factors to discuss with your GP

1. If you are post menopausal you may get some bone benefit from transdermal estrogen ( an adhesive with slow release hormone that enters through your skin). 
2. Some people will benefit from a DEXA scan to establish exactly where they are with their bone density. If you are menopausal it is worth the chat with your GP. 

🌟 Bottom Line
Strong bones come from simple, daily habits:
✔ Eat well (calcium, vitamin D, protein)
✔ Move your body (weight-bearing + resistance exercise)
✔ Live bone-friendly (balance lifestyle, stress, and rest)

Start today. Stay consistent. Your bones will thank you for years to come.

📞 Need Support? Contact Us
At Essendon Health & Sports Centre and Northcote Chiropractic Centre, we help women protect bone health through every stage of life. For advice or a bone health assessment, contact us:
📍 127 Napier St Essendon Vic 3040
📧 admin@northcotechiropractic.com
📞 (03) 9370 8266

💬 When trust and experience matter — we’re here to guide you every step of the way.

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