Every year on October 20, the world recognizes World Osteoporosis Day—a reminder that our bones deserve the same care and attention we give to our heart, skin, or mind. While osteoporosis is often called the “silent disease,” its effects can be anything but quiet. Fragile bones, fractures, and loss of mobility can greatly impact quality of life, especially for women as they age. The good news? No matter what your age is, there’s so much we can do naturally to strengthen and support our bones.
Let’s explore how to care for your bones holistically through movement, nutrition, supplementation, and innovative natural modalities that help you build a stronger foundation for life.
WHY BONE HEALTH MATTERS
Our bones are living tissue. They’re constantly being broken down and rebuilt—a process called bone remodeling. In our youth, new bone is created faster than it’s broken down. But as we age (particularly for women after menopause) bone loss can outpace bone growth, leading to osteopenia or osteoporosis.
By the time we notice symptoms like back pain, loss of height, or easily fractured bones, much of the damage may already be done. That’s why prevention and proactive care are key.
MOVE TO STRENGTHEN
One of the most powerful ways to support bone density is through weight-bearing exercise. Activities that work against gravity stimulate bone-forming cells called osteoblasts and signal the body to build stronger, denser bones.
Here are a few bone-loving movement ideas:
Walking or Hiking: Simple but highly effective for building strength in your hips, legs, and spine.
Strength Training: Lifting weights or using resistance bands increases muscle mass and bone density. Focus on compound movements like squats, lunges, and presses.
Yoga or Pilates: Improves balance, posture, and flexibility—reducing the risk of falls and fractures.
High-Impact Moves (when appropriate): Activities like tennis, dancing, or even jumping rope can enhance bone strength in healthy individuals.
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Tip: If you’re new to exercise or recovering from injury, start slow. Even 20–30 minutes of moderate activity most days can make a measurable difference over time.
FEED YOUR BONES
Bone health begins in the kitchen. A diet rich in vitamins, minerals, and whole foods fuels your body with the building blocks it needs for bone remodeling.
Bone-supporting nutrients include:
Calcium: Found in dark leafy greens (like kale and collards), almonds, sardines, and fortified plant milks.
Vitamin D: Helps your body absorb calcium. Enjoy moderate sun exposure, or consider supplementation during the winter months.
Magnesium: Found in avocados, seeds, nuts, and whole grains—supports bone mineralization.
Vitamin K2: Directs calcium to the bones instead of arteries; found in fermented foods and grass-fed dairy.
Protein: Vital for bone structure—opt for clean sources like eggs, legumes, and wild-caught fish.
SUPPLEMENT SUPPORT
For women, especially those experiencing hormonal changes (from adolescence through menopause),
doTERRA’s Bone Nutrient Complex is a beautiful and convenient way to fill nutrient gaps that affect bone density.
This blend includes vitamins C, and D, along with calcium, magnesium and other trace minerals from whole food–sourced minerals, offering daily foundational support for healthy bones and connective tissue.
Taken consistently, it helps maintain bone strength and integrity while supporting overall women’s health. Pair it with
doTERRA’s VMG+ Whole-Food Nutrient Complex for a complete cellular vitality system that nourishes your body from the inside out. This daily multivitamin, in powder form, has literally changed my life. If you’d like to learn more about it please read my post
Foundational Wellness or here’s a short, informative and even a little
cheesy video I did with a friend of mine.
Collagen is the most abundant protein in the human body, making up about 30% of our total protein content. It’s the main structural protein found in skin, muscles, tendons, ligaments—and yes, bones.
Think of collagen as the “scaffolding” or framework that gives bones their flexibility and strength. It forms the matrix where minerals like calcium and phosphorus attach to create solid, dense bone tissue. And collagen peptides have been shown to stimulate osteoblasts—the cells responsible for creating new bone tissue.
The problem is that collagen production, for both men and women, gradually declines starting in our mid-20’s. For women though, the rate of decline accelerates after menopause. By the age of 60, most people have lost about 50% of their peak collagen levels.
There is good news though. Studies suggest that collagen supplementation can increase bone mineral density (BMD) and help maintain healthy bone metabolism as we age. It would be mean then not to share that I've found a product that works wonders and is backed by science and powered by essential oils -
doTERRA’s MetaPWR Advantage with Collagen + NMN. It offers an advanced solution to fill in those gaps that we start loosing as we age.
MetaPWR Advantage is formulated with nine types of marine-sourced collagen and NMN (nicotinamide mononucleotide) to support cellular energy and repair, this blend goes beyond traditional collagen (most on the market today focus on beauty with 2-3 collagen peptides). It’s designed to rejuvenate connective tissue, support bone density, and improve joint flexibility from the inside out.
Taken daily (I personally add it to the VMG+ I mentioned above), MetaPWR Advantage complements the Bone Nutrient Complex, creating a synergistic foundation for women’s bone health, longevity, and vitality—helping you stay strong, active, and radiant through every stage of life.
BIOHACKING BONE HEALTH
Thanks to advancements in wellness technology, new methods are emerging to help “biohack” bone density naturally. One standout option is OsteoStrong, a program that uses osteogenic loading—brief, controlled resistance exercises that safely trigger the body’s natural adaptive response to strengthen bone and muscle.
Many participants have seen measurable improvements in bone density tests (DEXA scans) within months of consistent sessions. I even had my son doing this the summer between his freshman and sophomore years of high school. This was to help strengthen his bones for injury prevention as well has help him to build bigger muscles (as his now stronger bones would allow for bigger gains).
Other natural modalities that complement bone health include:
- Red Light Therapy: Stimulates cellular regeneration and may support bone healing.
- Infrared Sauna: Improves circulation and detoxification, supporting mineral balance.
- Whole-Body Vibration Therapy: May enhance bone density and muscle tone by mimicking the effects of weight-bearing movement.
These approaches pair beautifully with traditional exercise and nutrition—offering a comprehensive way to protect bone strength and resilience. To dive a little deeper into the different modalities you can check out my post on
Biohacking Movement.
HOLISTIC HABITS FOR LIFELONG STRENGTH
In addition to movement and nutrition, daily lifestyle choices matter. Here are a few additional ways to support your bones:
Prioritize Sleep: Bone-building hormones like growth hormone are released during deep sleep.
Limit Alcohol & Caffeine: Excess can interfere with calcium absorption.
Avoid Smoking: It decreases bone mass and slows healing.
Manage Stress: Chronic cortisol elevation can lead to bone loss. Use calming practices like prayer, deep breathing, or diffusing calming essential oils.
Bone health is about more than avoiding fractures - it’s about staying active, independent, and vibrant for life. Whether you’re 25 or 75, it’s never too early or too late to strengthen your foundation.
Let World Osteoporosis Day be the ignition to commit to nurturing your bones with movement, mindful nutrition, and natural supplementation. With a holistic approach—grounded in both science and self-care—you can build strength from the inside out and enjoy the confidence of a body that supports you every step of the way.
xoDanette