I bet you didn’t think you’d need to start thinking about bone density in your 40’s. It’s something I thought was more relevant to elderly people (and I’m pretty sure I’m not there yet). BUT - it’s something we need to think about early on, as as you enter your 40s, changes in bone density and structure do start.

What is happening…bone loss in your 40’s

Bone density typically peaks in your 20s and early 30s. After that, bone breakdown begins to outpace bone formation. For women, this process accelerates as they approach menopause due to declining levels of oestrogen, a hormone that helps protect bones. According to research published in The Journal of Clinical Endocrinology & Metabolism, women can lose up to 10% of their bone mass during the first five years of menopause. Without intervention, this bone loss increases the risk of developing osteoporosis—a condition where bones become brittle and more prone to fractures.

Why Strong Bones Matter: Preventing Osteoporosis

Building strong bones in your 40s is your best defence against osteoporosis and its complications. Fragile bones lead to fractures, which can result in long recovery times, decreased mobility, and in some cases, a loss of independence. The International Osteoporosis Foundation reports that one in three women over 50 will experience osteoporotic fractures. By taking steps now to strengthen your bones, you significantly reduce your risk of fractures and improve your overall health and well-being.

Nutrition building blocks

Think about the following dietary Inclusions for Strong Bones

Protein: Adequate protein is essential for maintaining bone health. A study in Osteoporosis International found that higher protein intake was associated with increased bone density in postmenopausal women.

Collagen: Collagen forms the structural framework of bones, giving them flexibility and strength by binding with minerals like calcium. There are some specific collagen peptides such as FORTIBONE available that are designed purely for bone density and joint flexibility. Shop our collagen here!

Calcium: Calcium is the primary mineral that makes up bone tissue. Adults aged 40 and above should aim for 1,000 to 1,200 milligrams of calcium per day. Good sources of calcium include dairy products like milk, yogurt, and cheese, as well as leafy green vegetables, tofu, and fortified plant-based milks.

Vitamin D: Without enough vitamin D, your body cannot properly absorb calcium, no matter how much you consume. Sunlight exposure can help your body synthesize vitamin D, but food sources like fatty fish (salmon, tuna), egg yolks, and fortified foods are also important. In Australia, we’re lucky that in most places we only need 10-15 mins of sunlight on our forearms each day to meet our Vitamin D requirements.

Magnesium: Magnesium works alongside calcium and vitamin D to promote bone health. It’s found in foods like nuts, seeds, whole grains, and dark chocolate. According to research from the American Journal of Clinical Nutrition, magnesium intake is linked to greater bone density in both men and women.

Exercise for powering up Bone Strength

Weight-bearing exercises are key to building and maintaining strong bones. These activities place stress on the bones, stimulating bone formation and slowing bone loss. Here are a few effective exercises:

Weight Training: Lifting weights is one of the best ways to promote bone density. Resistance exercises like squats, lunges, and deadlifts engage major muscle groups and apply stress to bones, encouraging bone growth.

Walking or Rucking: Walking is a simple, weight-bearing activity that strengthens bones in the legs and hips. To increase the intensity, try rucking, which involves walking with a weighted backpack. This adds extra resistance and builds bone strength.

Yoga and Pilates: These activities improve flexibility, balance, and core strength while also providing low-impact weight-bearing benefits. Pilates, in particular, helps strengthen the spine and supports posture, which is important for reducing the risk of falls and fractures.

High-Impact Activities: Exercises like jumping rope, dancing, and tennis are great for bone health because the impact of your feet hitting the ground helps to stimulate bone-building cells.