Why Bone Health Matters for Women as We Age

March 16, 2026

March is Women’s History Month, a time to celebrate the achievements and resilience of women throughout history. It’s also a good reminder to pay attention to women’s health, especially bone health, an issue that often goes unnoticed until it becomes serious.

Strong bones are essential for maintaining independence and mobility later in life. Yet millions of women face an increased risk of bone loss and fractures as they age. In the United States, about 10 million adults have osteoporosis and roughly 80 percent of them are women. Researchers estimate that about 40 percent of women over age 50 will experience an osteoporosis-related fracture in their lifetime.

Understanding how bones change with age, and what steps we can take to protect them, can make a major difference in long-term health.

How Bones Change as We Age

Bones are often thought of as a static framework, but they are actually living tissue made primarily of protein and calcium. Throughout our lives, old bone is constantly replaced with new bone.

Women typically reach peak bone mass around their mid-20s. After about age 35, bone breakdown begins to outpace bone formation. Over time, this natural process can weaken bones and increase the risk of fractures.

Hormonal changes play a major role. After menopause, levels of the hormone estrogen drop significantly. Because estrogen helps protect bone density, women often experience faster bone loss during and after menopause.

Osteoporosis: The “Silent” Bone Disease

When too much bone is lost, a person may develop osteoporosis, a condition that causes bones to become thin, fragile and more likely to break.

Osteoporosis often develops without noticeable symptoms. Many people do not realize they have it until they experience a fracture. Common fracture sites include the hip, spine and wrist.

Hip fractures can be especially serious for older adults, sometimes leading to hospitalization, long-term rehabilitation or loss of independence.

Warning Signs of Bone Loss

Although osteoporosis may not show obvious symptoms early on, some warning signs may include:

  • Loss of height over time
  • A stooped or rounded upper back
  • Frequent fractures, especially in the wrist, spine or hip
  • Back pain caused by spinal fractures
  • Dental issues such as receding gums or loose teeth

If these symptoms appear, it may be worth discussing bone health with a healthcare provider.

Risk Factors for Osteoporosis in Women

Several factors can increase the risk of osteoporosis and bone fractures.

Risk factors include:

  • Family history of osteoporosis
  • Being female or over age 50
  • Early menopause
  • Small body frame or low bone mass
  • Smoking
  • Excessive alcohol or caffeine consumption
  • Certain medications used for asthma, arthritis or cancer
  • Lack of physical activity
  • Low calcium or vitamin D intake

While women of all backgrounds can develop osteoporosis, research shows White and Asian women tend to have higher risk rates, though the condition affects people of every race and ethnicity.

Bone Density Testing and Early Detection

Health experts recommend that women age 65 and older receive a bone density test to screen for osteoporosis.

The most common test, a DEXA scan, is a painless imaging procedure that measures bone mineral density in areas such as the hip and spine. Detecting bone loss early allows individuals and their healthcare providers to take steps to prevent fractures.

5 Ways Women Can Protect Their Bone Health

The good news is that there are many ways to support bone health and reduce the risk of osteoporosis.

1. Eat Calcium-Rich Foods

Adults generally need 1,000–1,200 mg of calcium per day. Good sources include:

  • Milk, yogurt and cheese
  • Leafy green vegetables
  • Fortified plant-based milks
  • Calcium-fortified cereals

2. Get Enough Vitamin D

Vitamin D helps the body absorb calcium. Sunlight exposure and foods like fatty fish, fortified dairy products and supplements can help maintain healthy levels.

3. Stay Physically Active

Weight-bearing and muscle-strengthening exercises help maintain bone density. Examples include:

  • Walking
  • Strength training
  • Tai chi
  • Low-impact dancing
  • Resistance band exercises

4. Avoid Smoking and Limit Alcohol

Smoking and heavy alcohol use can accelerate bone loss and increase fracture risk.

5. Talk to Your Doctor About Medications

For people with significant bone loss, medications may help slow bone breakdown or stimulate new bone formation. A healthcare provider can determine the best option based on individual needs.