How to Maintain Bone Health

If you’re a woman concerned about aging gracefully and staying independent, here’s a fact that might make you pause: fractures can lead to a sudden and significant decline in mobility, independence, and overall quality of life. But don’t worry—there’s plenty you can do to protect your bones and keep them strong for years to come. Let’s dive into the essentials of bone health and how to keep those fractures at bay!

The Role of DEXA Scans

Your bone density is a critical measure of your overall bone health, and the gold standard for assessing it is a DEXA scan (dual energy x-ray absorptiometry). Here’s a quick breakdown of T-scores (the results you’ll receive):

• -1.0 to -2.5: Osteopenia (early bone loss)
• -2.5 or lower: Osteoporosis

The goal? Keep your bones healthy enough to stay out of the osteopenia category starting at age 25. If you’re already there, your mission is to improve your T-scores. If you’re managing osteoporosis, focus on maintaining your bone density first, and aim to strengthen it gradually without prescription medications over 2–6 years.

Factors That Weaken Bones

Let’s face it, there are a lot of sneaky culprits working against your bone health. Some of the key factors include:

Hormonal Imbalances

• Thyroid conditions
• Low sex and adrenal hormones

Nutritional Deficiencies

• Deficient Vitamin D3 (ideal range for females: 75–100 ng/mL)
• Imbalances in calcium, magnesium, boron, and other minerals

Chronic Inflammation

• Keep your HS-CRP levels below 0.8

Aging and Collagen Loss

• Collagen is a vital part of bone structure. Loss of collagen weakens bones over time.

Acidity

• An overly acidic body environment can pull calcium from your bones.

Medications That Can Harm Bone Health

• Certain medications can negatively impact bone density. Make sure to read the side effects of medications. Be cautious if you’re on:
  • Bisphosphonate medications – come with risks like osteonecrosis of the jaw and atypical femur fractures
  • Steroids (e.g., Prednisone)
  • Cancer treatments (breast or prostate)
  • Heartburn medications
  • Depo-Provera (birth control injection)
  • Thyroid, anti-seizure, blood pressure, and mood-altering drugs

Our top recommendation is to start by testing your levels—this provides the information we need to create a targeted and effective plan for you. At NCB, we provide functional health testing to check your thyroid, sex and adrenal hormones, vitamin D, mineral balance, and chronic inflammation level. Using these insights, we can suggest effective therapies specific to your body that will support stronger bones and, in some cases, stop bone loss. To learn more, visit our shop page.

Practical Tips for Strengthening Your Bones

You can take charge of your bone health with these science-backed practices:

Nutrition

• Eat plenty of high-quality lean protein (aim for 0.7–1.0 grams per pound of body weight).
• Incorporate alkalizing foods like greens, fresh lemon water, and limit alcohol.

Exercise

• Strength train 3x per week using free weights, machines, or body weight.
• Try balancing exercises (like Bosu balls) and vibration plate therapy.
• Improve your posture—stand tall with shoulders back!

Supplements from NCB

• If you don’t want to do any individualized testing, here are some general guidelines:
  • Vitamin D3 (5,000 IU/day)
  • Bone Builder packets
  • Post-menopausal women with significant bone loss can benefit from products like Ostera or Osteo Help

Collagen Support from NCB

• High-quality collagen supplements can improve not just your bones, but also your skin, hair, and nails, and joints. But it’s important to find the right amount and form, so it doesn’t negatively impact the kidneys. Here are some recommendations:
  • Collagen Building Formula (powder) – take 1 scoop per day
  • Collagen and Tissue Builder (capsule) – take 2 capsules per day
  • Muscle Building Collagen (powder) – take 1 scoop per day

Consistency Is Key

Bone health isn’t a quick fix—it’s a long-term commitment. If you have osteopenia or osteoporosis, re-assess every 1–2 years (depending on insurance coverage) and we can adjust your plan as needed.

Want Personalized Support?

For those looking for tailored solutions, Nutrition Connection Balance (NCB) specializes in individual testing and high-quality supplements to help you meet your goals. Explore our offerings, from testing kits to professional-grade supplements.

Your bones are your foundation—take care of them, and they’ll take care of you!