Bone Health: Women's Holistic Wellness Strategies

We rarely think about the health of our bones—especially in our younger years. Strong, healthy bones form the very framework of our bodies, supporting movement, protecting vital organs, and giving us our shape. We know they’re important, yet unless a bone is broken, they’re often overlooked.

As we age, this changes—particularly for women in the post-menopausal years and beyond. Natural shifts in female hormones, especially the decline in oestrogen, make bones more vulnerable to deterioration. This is when conditions such as osteopenia and osteoporosis become more common, and fracture risk rises significantly.

But here’s the question: should we really wait until there’s a problem—or until our risk is high—before we take action? Osteoporosis is not only a “silent” condition that progresses without obvious symptoms; its impact on quality of life after a fracture can be profound. The fracture risk and resulting complications affect women’s lives in the following ways

How Osteoporosis & Fractures Can Affect Quality of Life

• Pain & Physical Function – Chronic pain, stiffness, and reduced mobility, especially with vertebral fractures.

• Functional Limitations – Increased reliance on mobility aids, need for assistance with daily activities, and loss of independence.

• Health-Related Quality of Life (HRQoL) – Lower scores across physical, social, emotional, and general health domains, which worsen with multiple fractures.

• Morbidity & Mortality – Greater risk of disability and death, particularly following hip fractures.

• Societal & Economic Burden – Higher healthcare costs and increased strain on public health systems, especially in aging populations.

• Emotional & Social Well-being – More anxiety, depression, social isolation, loss of autonomy, and financial stress.

The Best Time—and the Any-Age Opportunity—to Strengthen Your Bones

Its told that the final window to build maximal bone strength and density—often referred to as peak bone mass—occurs from adolescence through young adulthood. In fact, most individuals reach their peak bone density by their early 20s Bone Health & Osteoporosis Foundation. More granular research reveals that by around age 22, most women have achieved nearly 99% of their peak bone mineral density—and by their mid-20s, they've attained nearly all of their peak bone mineral content PubMed.

That said, every stage of life still offers meaningful potential for growth and resilience. In my experience—and supported by nutrition and lifestyle research—positive changes in bone density are possible at any age through thoughtful practices. This includes intentional dietary improvements, bone-supportive movement, and well-rounded lifestyle shifts.

It’s also essential to recognize some of the key factors that may impair optimal bone development or maintenance:

• Undereating, restrictive diets, or eating disorders

• Nutrient deficiencies (e.g., calcium, vitamin D & K2)

• Poor gut health & Malabsorption conditions

• Chronic Stress (high Cortisol)

• Excess alcohol consumption and smoking

• Chronic inflammatory diets or frequent carbonated beverages

• Genetic predispositions and hormonal imbalances

• Certain medications: OCP, corticosteroid, PPI's

• A sedentary lifestyle or lack of weight-bearing activity

• Hormone dysregulation

• Chronic Inflammatory conditions

• Toxic burden: Certain heavy metals can displace necessary bone minerals. Xenoestrogens negatively impact hormones thus interfering on bone remodeling.

Even if one or more of these risk factors are present, starting or revisiting bone-friendly habits at any age can yield significant benefits—helping to strengthen structure, reduce loss, and support long-term skeletal health.

Why My Sudden Interest in Bone Health?

Recently, while learning to surf, I broke a rib—a painful reminder to take better care of my bones. This was actually my second fracture in just six months. Although I’m under 60, the combination of these breaks and my history of certain risk factors—stemming from the habits and behaviours of my youth—prompted me to get a DEXA scan to check for osteopenia or its more advanced stage, osteoporosis.

I was relieved to learn that my results were reassuring, showing strong and healthy bones. It was a moment of deep gratitude and validation that the healthy habits I’ve adopted since moving on from my detrimental eating disorders and high-energy party lifestyle have put my bone health on the right track.

My speedy recovery from the rib fracture was yet another sign that my current mindset, nutrition, movement, and lifestyle choices are working in my favour. I find any illness or injury can a a wonderful reflective time and opportunity for personal and spiritual growth. I learnt to slow things down and listen more to my body for those resting ques.

This aside I was still determined to get back into surfing and pilates as quickly as my body would allow. I'm of the mindset that while a person can have an illness or ailment, they don't become the ailment/disease. This identifying with a disease is a limitation to ones health, ones healing and overall vitality. The wording used around conditions and illness has a profound impact on ones health or sickness trajectory. Instead of using phrases as "I'm sick" rephrase to "I'm healing". For my rib situation the language I used was "I'm healing a broken bone".

Here are some other behaviors and practices I put into place to support this healing journey:

My personal approach to healing and bone repair

I continued my morning movement and activation practices, but learnt to adapt this to accommodate my injury and healing. Feeling into my body each day with yoga and stretching really supported my entire being. It was so uplifting noticing the daily improvements to my mobility during this time.

I continued to greet the sun and the ocean each morning. This again just needed to be adapted. I walked slower, focused more on my breath with the expansion and contraction of my ribcage and only swam in shallower waters.

I practiced deep breathing to support my lungs and ribs, and release any past trauma associated with these organs and bones (grief, heartache, self doubt)

I continued to eat clean with a focus on restorative and mineral rich and bone health foods.

I practiced mindfulness healing practices envisioning my ribs as strong, healthy and capable.

I maintained social connections and catch ups as this nourishes my soul and fills me with joy.

I supported my sleep as best as possible with a broken rib.

I rested outside in nature and the sun.

I had regular infrared saunas.

I utilsed lifewave stem cell patches.

I supplemented specific nutrients, minerals and homeopathics to support bone healing.

My mindset was of healing, self love and empowerment.

Most of these things barely cost a thing yet have profound healing benefits. I believe my mindset was the catalyst of healing and led me to be back in the pilates studio after 2 weeks and back on a surf board after 1 month. Having my wetsuit altered to now have a thick layer of padding around my rib cage was encouraging too!!

Natural Health for Bones

Key Bone support Nutrients

• Calcium

• Magnesium

• Boron

• Silica

• Vitamin D3

• Vitamin K2

• Collagen (especially Type I)

Functional Bone Foods and Herbs

• Nettle

• Horsetail and Oatstraw

• Celery

• Green leafy vegetables

• Prunes

• Black sesames

• Tahini (esp. black tahini)

• Oats

• Green Banana/Plaintains

• Sardines and Salmon with their bones

• Sea vegetables are a rich bioavailable form of minerals

Mineral Tissue Salts for Bone Health

• Calcium Phosphate

• Calcium Flouride

• Magnesium Phospate

• Silica

Lifestyle and movement Practices

Regular sensible sun exposure (being sensible for your skin tone and UV tolerance)

Quality Sleep through proper sleep hygeine practices

Resistance and Strength training

Balance

Weightbearing exercises

Find your joy each day in life

Find calming healthy stress management activities that work for you.

Movement practices I enjoy that support my bone health include: reformer pilates, yoga, walking, hiking

By focusing on your mind, body, and spirit, you can unlock your best health.

A woman practicing yoga outdoors, surrounded by nature.

Incorporating these holistic wellness strategies into your life can lead to profound changes. You have the power to create a healthier, happier you. Start today, and take the first step on your journey to holistic wellness.

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