Osteoporosis: The Silent Threat to Women After 40
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Osteoporosis isn’t just a bone issue — it’s a major women's health crisis hiding in plain sight. It is the most common bone disorder in the world, and yet, for many women, it's not on their radar until a fracture occurs. Here's what the data tells us: half of all women will break a bone due to osteoporosis. And a hip fracture isn’t just a broken bone — it’s a life-altering event. One in five people will die within a year of a surgically repaired hip fracture. That number skyrockets to 70% when surgery isn’t an option.
Why This Matters So Much for Women
As estrogen levels drop during perimenopause and menopause, bone turnover increases. We start losing more bone than we build. And the worst part? You often won’t feel it happening. Osteoporosis is called the "silent disease" for a reason — the first sign is often a fracture.
Most of my patients had no idea their bones were weakening until something broke. They were focused on heart health, cholesterol, and weight — because that’s what they were told mattered. Meanwhile, no one mentioned their spine, hips, or wrists.
The Long Game: Prevention Over Reaction
We can do better. There are clear, evidence-based steps every woman can take starting in her 30s and 40s to protect her bones:
- Ensure sufficient vitamin D levels: Vitamin D deficiency impairs calcium absorption and increases bone turnover. I recommend testing and targeting serum 25(OH)D levels above 30 ng/mL, ideally 40–60 for women at risk.
- Prioritize calcium from food: Dairy, leafy greens, fortified plant milks. Supplements only if needed.
- Lift weights and jump: Resistance training stimulates bone formation. Walking is good. Lifting is better. And emerging data show that jump training (also called impact training or plyometrics) may be particularly effective for improving bone mineral density (BMD) at the spine and hip. Short, high-impact loading — such as jumping in place, hopping, or bounding exercises — can enhance mechanical strain on bones, which is a key driver of bone formation.
- A 2015 randomized controlled trial published in Bone demonstrated that just 10–20 jumps per day, 3–4 times per week, significantly increased BMD in premenopausal women over 6 months.
- Other studies have shown similar benefits in postmenopausal women, particularly when supervised and progressed safely..
- Use a weighted vest: Adding external load through a weighted vest during daily activities or exercise increases mechanical strain on the skeleton and has been shown to help preserve spine and hip BMD. This is especially useful for women who cannot tolerate high-impact activity but can walk or climb stairs.
- Supplement with creatine: Creatine isn't just for athletes. In postmenopausal women, creatine supplementation (especially when combined with resistance training) has been shown to enhance lean muscle mass, support functional strength, and possibly improve bone density. Creatine may also support neuromuscular performance and reduce fall risk. Learn more about how creatine supplementation may benefit you here.*
- Understand the muscle-bone connection: Bone is not isolated. It responds to the mechanical forces generated by contracting muscles. The stronger your muscles, the more stimulus your bones receive to stay strong. Sarcopenia (age-related muscle loss) often precedes or accompanies osteoporosis, creating a double jeopardy for fractures. Maintaining muscle through resistance training, protein intake, and supplementation is essential for skeletal health. Check out The ‘Pause Strong Challenge for help incorporating these changes into your lifestyle.
- Get a baseline DEXA scan early: Don’t wait until insurance covers it — that often happens after significant bone loss has already occurred. If prevention is your goal, testing should happen much earlier. Especially if you have risk factors (family history, early menopause, history of fractures, autoimmune disease, etc.). See if there is a DEXAFit center near you. These facilities make it easy to check your bone density and if you reference MARYCLAIRE you’ll save 25% off your scan.
- Limit alcohol and quit smoking: Both accelerate bone loss.
Early Clues That Your Bones May Be in Trouble
Most women won’t know their bone density is declining. But there are red flags:
- Loss of height
- New or chronic back pain
- Receding gums (jawbone loss)
- Weak, brittle nails
- Fractures from minor injuries
If any of these sound familiar, it’s time to ask your doctor about screening.
It’s Never Too Late to Start
Even if you weren’t thinking about your bones in your 20s or 30s, you can make meaningful changes now:
- Start resistance and impact training 2–3 times per week.
- Consider adding a weighted vest to your walks or strength workouts.
- Use creatine to support muscle mass and bone strength.*
- Support bone mineral density with FORTIBONE®, peptides, specifically formulated to stimulate bone cells to increase the synthesis of bone components such as collagen.*
- Check your vitamin D and calcium intake.
- Eat enough high-quality protein (your bones are 50% protein by volume).
- Manage inflammatory conditions (rheumatoid arthritis, thyroid disorders).
Your Bones Deserve More Than Silence
Osteoporosis is preventable. Fractures are not inevitable. But it takes awareness, testing, and action.
Let’s stop letting women fall through the cracks — literally.
Your future strength depends on what you do today.
For physician-formulated vitamin D + K + omega-3 support, explore our ‘Pause Life Nutrition essentials, designed specifically for midlife women.
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