25/11/2025
If you’re 35+, you’re already losing bone… 🩻🦴
..even if you feel perfectly healthy. And for women in their 40s, the pace of bone loss can speed up fast due to a decline in oestrogen, long before menopause is officially “here.”
The good news? Nutrition and exercise in your 30s–50s have a powerful impact on the strength of your bones later in life. 💪
You don’t need perfection… but you do need consistency.
Here’s what actually moves the needle for bone health ⬇️
✨ 1. Lift weights + impact training
Weight-bearing and resistance exercise stimulate bone remodelling. Even 2–3 sessions/week makes a meaningful difference (Daly et al., 2019).
✨ 2. Hit your protein target
Protein isn’t just for muscle. It provides the building blocks for bone matrix and helps maintain muscle mass that protects bones (Wallace & Frankenfeld, 2017).
✨ 3. Calcium consistently (not perfectly)
You don’t need huge amounts at once. You need ~2–3 servings/day spread across meals. Dairy, fortified milks, tofu set with calcium, almonds, leafy greens… it all counts (Weaver et al., 2016).
✨ 4. Vitamin D (check your levels!)
Vitamin D increases calcium absorption and supports bone turnover. Many women in NZ are low without knowing it (Cashman, 2021).
✨ 5. Magnesium & Vitamin K
You don’t need to supplement unless advised, but food sources (nuts, seeds, legumes, leafy greens) support healthy bone metabolism alongside calcium (Rondanelli et al., 2021; Beulens et al., 2013).
If you’re in your 40s (or approaching perimenopause), this is the decade to prioritise your foundations. Even small changes now pay off for decades.
💛🙌 Tag a friend in her 40s who needs to see this let’s build strong bones
